Mind-Muscle Connection: The key to effective muscle growth?
Many strength athletes are familiar with the Problem: in Spite of long hours of Training the desired muscle growth that remains after initial Successes at some point on the track. Some Fitness experts advise in these cases of isolated strength exercises. Instead, to help a concept called “Mind-Muscle-Connection”. Through a complex body, a connection between the mind and the muscle to be created exercises that take the muscle growth again in the aisle.
Fitness expert Mike Teich is a lecturer for strength and device the training at the German Academy for Sport and health (dba). He is convinced that many Amateur athletes train wrong. Most of the dumbbell exercises and fitness machines isolate a particular muscle. According to Branke, such isolation exercises for most of the Amateur athletes with no sense. Much better complex are whole-body exercises that build a so-called Mind-Muscle Connection. The American sports researchers Brad Jon Schoenfeld, has investigated this effect in a study.
What is the Mind-Muscle Connection is?
Targeted Exercises should be built up in the body of a Mind-Muscle-Connection. The connection between the mind and the muscles to help maximize the muscle development. This will be achieved by focusing the Training specifically to the affected muscle. By consciously Feel the muscle in a more targeted Stimulation to be achieved.
The expiration of the study
In a study published in the “European Journal of Sport Science”, completed 30 untrained men over a period of eight weeks of strength training. Randomly, half of the subjects trained according to a conventional muscle training, in which the focus was on increasing the Weights used. A second group trained according to the concept of Mind-Muscle-Connection. Instead of increasing the Weights, focused this group is on the greater utilization of the muscle by targeted contraction.
After eight weeks, the changes of muscle thickness in the elbow flexors and the quadriceps muscle were measured using ultrasound. The group which trained according to the principle of Mind-Muscle-Connection, was able to generate almost double the muscle growth, such as the subjects completed a conventional muscle training. In the case of the Mind-Muscle-Connection-group of the muscle growth after eight weeks of 12.4 percent. With the classic muscle training, only an increase of an average of 6.9 per cent was achieved. The researchers come to the conclusion that the targeted building a Mind-Muscle-leads Connection to the improvement of muscle building.
From the dirt road to the highway
Fitness professional Mike Teich compares the concept of the connection between the mind and the muscle with the quality of roads. For little-used muscles, there is only “dirt roads” as the connection between the brain and the muscle. The Mind-Muscle Connection this way, will be expanded to the highway. He advises to focus on each muscle exercise targeted to each muscle. The muscle needs to be aware of led to the fatigue. Of course, diet also plays a key role in the muscle building. For more information, read the article: the 10 best foods for a healthy and fast muscle building. (vb)