Our brains can be our best or worst training partner. In our previous blogs we have written about how our brains stop our workouts or sets short to conserve energy. As part of our nervous system, our brains are actively involved in building strength with exercise. In fact, in the first 6 weeks of training the vast majority of strength gains are attributed to changes in the nervous system vs. any identifiable changes in the muscle itself (ex. muscle size). Interestingly, mental imagery of exercise alone has also been shown to improve muscle strength without the participant ever lifting a weight.
As we perform any exercise movement our nervous system is working to make the movement more efficient, coordinated, and recruit the appropriate amount of muscle for the task at hand. Participants who increase their neural drive by focusing on the task at hand during exercise show an improved strength gain compared to individuals who perform the same task but do not focus on the movement. We believe this is due to an improved recruitment of the muscle’s fibers (motor units) during the movement.
An example, in the gym is to focus your mental energy on an external focus during each exercise. For example, when squatting focus on pushing the floor away from you with both feet during each rep. Keep the mental focus on the push to optimize muscle recruitment and strength gains. Researchers have consistently shown mental effort or focus is an independent stimulus for strength gains with or without exercise. Combining the physical effort with mental focus will help you reach your strength and performance goals.
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