Before I get into the topic for this article, let’s take a
look at what M.M.C can do for you:
- Improving M.M.C. can increase the number of muscle fibers recruited while performing a certain exercise.
- Improving M.M.C. helps in almost completely isolating a primary target muscle groups in most exercises.
- All in all, it helps you make the most out of every workout and progress like never before.
So, what is M.M.C.?
M.M.C. stands for ‘Mind-Muscle Connection’.
If you didn’t already know, your brain is responsible for
coordinating all muscular movement in the body via the release of certain
neurotransmitters. This takes place in the ‘neuromuscular junction’- where the
mind meets the body. “How does it help me
make better gains,” you might ask. The more you improve this ‘conversation’
between your mind and your muscle, the better you will recruit muscle fibers while
performing an exercise. Every muscle group is made up of several muscle heads
and various muscle fibers. Having the right Mind-Muscle Connection can help you
recruit a maximum number of muscle fibers and the more muscle fibers you
recruit the more muscle growth you will notice over time. Period.
- Free Diet Plan
- Bulking/ Cutting Guidelines
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Getting “In the Zone”
Ever seen an athlete or competitive sportsperson sit on the
sidelines before a training session or match, eyes closed, head down, headphones
plugged in and trying to ‘get in the zone’? What they’re essentially doing is
clearing their minds of everything unnecessary for performing well at the task
at hand, which is the training session or match.
We all know the importance of mental focus while writing our
science projects or while presenting at a meeting. But few people make use of
the benefits of mental focus during a workout. This is why I call this a ‘secret’.
The article title wasn’t just click-bait, or at least, I didn’t intend it to be.
Simply staying off your phone and not letting your mind drift
off onto a trending news headline or Instagram Post will help you stay focused at
the gym.
How much does it
really help?
Studies have shown that the benefits of Mind Muscle
Connection reduce with the lesser experience you have, which is quite obvious. Feeling
a proper mind muscle connection requires mature toned muscles which develops only
after a decent amount of time training. As a complete newbie, you might not
need to focus much on M.M.C., as long as you execute the exercises with proper
form.
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If you’ve been training for a couple of years, however, and
are struggling with your progress at the gym, improper M.M.C. might be one of
the reasons you might have hit a plateau.
To understand the importance of M.M.C. you need to
understand that every exercise has a primary muscle group, secondary muscle groups
and several stabilizing muscles involved. Having the right M.M.C. helps you
optimally target the primary muscle group, thus ensuring better recruitment of
muscle fibers and hence better growth.
Let’s take the ‘Flat Bench Press’ as an example. The primary
muscle group for a Medium-Width Grip Flat Bench Press would be the Pectoral
(Chest) muscles, while the secondary muscles would be the triceps, shoulders
and the stabilizing muscles would be the Lats and Back muscles. Having a proper
M.M.C. will ensure that you recruit maximum muscle fibers from the Pectoral
Muscles.
Tips for a Better ‘Mind
Muscle Connection’:
-
Know your
basic anatomy. Knowing the anatomy of the muscle group you’re targeting helps
you mentally feel the connection while performing an exercise. Muscles like the
Triceps, for example, have multiple muscle heads and depending on the angle of
a Tricep Pushdown, you target different muscle heads.
-
Strict
Form: Like Arnold said, “feel the pump”. Feeling the contraction during the
concentric phase and the stretch during the eccentric (negative) phase ensures
better growth.
-
Kill Your
Ego! While heavy powerlifting does have its place in making strength gains,
tossing around heavy assed weights isn’t the best option for ensuring proper
Mind Muscle Connection. Stick to comfortable weights and the right form.
-
Warm Up: Warming
up helps to get the blood flowing into those muscles and ensures better
recruitment of muscle fibers.
-
Flexing: While
this may come about as cocky or showy, flexing target muscles between sets
helps to get the blood flowing into them, ultimately resulting in a better ‘pump’.
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Thanks for the great post on your blog, it really gives me an insight on this topic.
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