The first step towards contracting your muscles is a signal sent to your brain, activating the muscle mentally. The mind-muscle connection strategy helps block out distractions such as cellphones, loud music, other bodybuilders or TVs in a crowded gym. Staying focused on the task at hand may help you train better, leading to better results, faster.
Get Centered, Breathe Deeply
When you’re training, your heart rate goes up. Before you reach for your next weight, try to center yourself with a quick breathing exercise. Just breathe in for about six seconds, and breathe out for seven seconds. This should center you so that you can truly focus on what’s coming up next.
Find Your Mantra
Find something simple, a mantra that has short syllables and that you can easily remember. Every lift has various steps to it from your starting position, to finding that balance and actually performing the lift forcefully, feeling its resistance to your end position. You should have a mantra that can carry you throughout the entire journey of lift.
Supplementing With a Pre-Workout
For more mental clarity and razor-sharp focus, try a pre-workout like BPI Sports’ 1.M.R™. With a powerful blend of nootropics, your mind-muscle connection will be spot on. This extreme pre-workout formula gets you in the precise zone for next level results, working out with purpose and direction every time. With ingredients like CHP-Choline and GABA, you’ll be dialed in from the very first rep with tunnel-like vision and unrivaled focus. All you have to do is mix the 1.M.R™ formula in a tall glass of water and enjoy 15 to 20 minutes before your next workout.
Create Inter-Set Goals
Think of goal that’s challenging but also achievable and keep your mind on it throughout your entire set. These goals can be skill-based, like perfecting form, or performance-based, like hitting a specific number of reps. For example, if you’re performing a deadlift, you may want to concentrate on keeping your back flat to keep your spine neutral. Or you may have already mastered that, and might want to try to ensure that your form distributes the lift’s stresses across all tissues so it’s not just one muscle that’s carrying the destructive load.
Don’t Rush Your Sets
Unless you’re performing conditioning exercises, you should rest between sets to get the most out of your training. The rest allows you to refocus, reset yourself and lift with more power. You’re not on automatic mode when you rest in between sets.