While working out, during each particular exercise, say out loud, the names of all the target muscles involved in that exercise. For example; If you were doing a pull-up, you would begin by saying, “Lats, upper back, biceps, forearms”. By doing this, you will be forming a powerful connection with the brain (Through concentration) and developing stronger neural signals, allowing more blood to enter the muscles and ultimately enhancing the recruitment of more muscle fibers.

To take it a step further, try this exercise: "Please Squeeze": You would think that lifting weights for all the major muscle groups would be enough to elicit maximum results. You may be doing many things right; following a direct plan of action, lifting moderate to heavy weight, using strict form, and you've begun to use the name game to fully activate the mind/muscle connection., so what’s missing?

When you reach the peak (The top position) of an exercise, rather than just lowering the weight right away, make sure to intensely squeeze (contract) that target muscle as hard as you can, for just a moment.

Doing this, will again incredibly enhance the recruitment pattern of muscle fibers and will completely ensure that you are targeting the intended muscle/muscles optimally. Every exercise and muscle can and should be used tol support the  "Please Squeeze" technique and it will never take up anymore time than you are already allocating to your workouts. It will absolutely be one of the most treasured tools in your training arsenal.

Keep Going!

James Villepigue CSCS