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Quick Wits: Mind-Muscle Connection (Bro Science That Works) · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Speaker 1: Feel the burn, get a pump.
• 0:02
  Speaker 1: Not just Jim Lingo today.
• 0:04
  Speaker 1: This is science.
• 0:05
  Speaker 1: I'm actually going to surprise you today by talking about a principle that might sound like bro science but does work if used in the right context, and that is the mind muscle connection.
• 0:18
  Speaker 1: Stay tuned for today's quick wits to learn how to incorporate this properly.
• 0:25
  Speaker 1: Welcome to the Wits and Weights podcast.
• 0:27
  Speaker 1: I'm your host, phillip Pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:38
  Speaker 1: We'll uncover science backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:48
  Speaker 1: Let's dive right in.
• 0:50
  Speaker 1: Today we're diving into a concept often brushed off, as Jim Laura, especially for those of us who just tell you to lift heavy, build strength, don't worry about all the body building stuff.
• 1:03
  Speaker 1: But today I'm speaking more to the intermediate advanced lifter who is curious about the mind muscle connection.
• 1:11
  Speaker 1: Yes, it sounds like something out of a muscle magazine from the 80s, but there is real science behind it.
• 1:16
  Speaker 1: But first of all, what is it?
• 1:18
  Speaker 1: Simply put, it's focusing on engaging the muscle you're working.
• 1:22
  Speaker 1: It's actually another form of mindfulness.
• 1:25
  Speaker 1: Now think about it.
• 1:26
  Speaker 1: When you're doing a bicep curl, are you just hoisting it up or are you really thinking about each element of the movement, about squeezing your biceps the whole way through?
• 1:36
  Speaker 1: Studies, including by lots of people you would know, like Dr Brad Schoenfeld, for example have shown that focusing on the muscle being work can actually enhance muscle activation, which does mean better workouts, more effective results.
• 1:51
  Speaker 1: But how do you do this?
• 1:52
  Speaker 1: I would say it starts by slowing down, and actually this is a good principle for a lot of what we do in the gym.
• 1:58
  Speaker 1: Instead of just going through mindlessly and slamming the weights and potentially leaving so many gains on the table, lift slower and with intent.
• 2:08
  Speaker 1: Don't crank out the reps.
• 2:09
  Speaker 1: Focus on each phase of the movement.
• 2:12
  Speaker 1: When you're doing a leg press, think about your quads and glutes and how they are driving the movement all the way through, and then coming back into the.
• 2:22
  Speaker 1: Eccentric Visualization is part of this.
• 2:24
  Speaker 1: Imagine the muscle fibers contracting and lengthening.
• 2:28
  Speaker 1: It not only improves your form, because examining what you're doing will help with your form, but it also deepens the connections between your brain and muscles, which can also potentially lead to more efficiency.
• 2:40
  Speaker 1: It's yet another form of neuromuscular adaptation.
• 2:43
  Speaker 1: And let's not forget about the load.
• 2:47
  Speaker 1: When you use mind muscle connection, you can sometimes get a lot more out of slightly lighter weights.
• 2:52
  Speaker 1: And I'm not asking you to lighten your weights.
• 2:54
  Speaker 1: I still want you to progress and stick within your rep ranges and hit your numbers as best you can.
• 2:59
  Speaker 1: But by focusing on the mind muscle connection you can potentially get more effective reps versus when you're maxing out without proper form or focus, thus getting more out of lighter weights.
• 3:10
  Speaker 1: And then the last thing is you're not going to get good at this unless you practice it right, because if you practice this connection it's like any other skill, the better you get at it.
• 3:18
  Speaker 1: So if you consciously and maybe even physically write it down that you're going to start each workout with a few minutes of focused mindfulness when you do your warm up, that will get you in the right frame of mind for applying that principle to the set itself.
• 3:35
  Speaker 1: And honestly, anything you lift, any movement you lift, there is some element of this connection, regardless.
• 3:41
  Speaker 1: It's a way to focus on the lift and get it right.
• 3:44
  Speaker 1: It's not just pro science, it's a legitimate technique to enhance your training and moving them, moving those weights with purpose.
• 3:53
  Speaker 1: Remember, your body is the ultimate machine, but your mind is the one calling the shots and if you can master both, that is where you get the most results.
• 4:03
  Speaker 1: Thank you for tuning in to another episode of Wits and Weights.
• 4:09
  Speaker 1: If you found value in today's episode and know someone else who's looking to level up their Wits or weights, please take a moment to share this episode with them.
• 4:18
  Speaker 1: And make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 4:23
  Speaker 1: Until then, stay strong.