People underestimate the power of MMC (Mind Muscle Connection) or they don't know about it. It is a powerful and useful tool when you know about it.
What is MMC?
Simply put, the mind-muscle connection is a conscious and deliberate muscle contraction. It's the ability to focus the tension you create during exercise on a specific muscle or region of muscles in the body, which is the difference between passively and actively moving the weight.
Why is it important?
When you focus on using specific muscles to create contractions, the brain calls upon a greater percentage of high muscle fibers to complete the task. This also prevents innervating of muscle fibers not in use. By creating tension in the right muscles, your body is better able to gain strength and size in all the right places. Historically, many bodybuilders championed the importance of implementing a “mind-muscle connection” during strength training. Using a mind-muscle connection refers to focusing our attention on the muscle that is working during a set of strength training exercise.
My 5 tips to improve MMC
Warm up your muscles
Try to spend at least 5 to 10 minutes warming up. The more intense your workout is going to be, the longer your warmup should be. Focus first on large muscle groups and then perform warmups that mimic some of the movements you'll do while you're exercising.
Focus on contracting the muscle, not lifting the weight
It is the muscles who are lifting the weight, right, but there is a difference between contracting the muscles and lifting the weight. To improve your mind-muscle connection, focus your attention on the muscles required to move the weight. During biceps curls, for instance, think about how the muscles in the front of the arm contract to move the weight toward your shoulder. (This goes for all strength exercises.)
Visualize which muscle is training
Research shows that visualization can even strengthen muscles. For example, one study demonstrated that people who visualized working out muscles in the little finger were able to increase the finger’s muscle strength Before workouts, imagine the exercises you’re planning to do. For instance, picture each motion your arm will make during a perfect bicep curl.
Slowing down is the key to feeling your muscles. Time under tension during resistance training is a key component for muscle building. The more time under tension you spend during a lift, the stronger and bigger your muscles grow. Time under tension can be increased in various ways. One way is to pause during peak contraction. For example, you can hold a glute squeeze at the top of a bridge, pause during the flexed position during a bicep curl, or hold at the bottom of a push-up.
Learn how to flex
Flexing your muscles is more than just a way to show off the results of your strength training workouts. It can also be a way to build strength. Muscle flexing is more accurately known as muscle contraction, because when you flex your muscles, you’re creating tension that’s temporarily making the muscle fibers smaller or contracted.