What about feeling the stretch as opposed to feeling the squeeze? Since the eccentric part of the movement tends to yield more muscle growth, isn't focusing on feeling a good stretch a decent form check on certain exercises? For example, the angle I ended up going with on the incline chest press or flyes, is the one that most allowed me to subjectively feel the greatest stretch on the target muscle. Thinking that that's likely the one that best targets it.
Great video! Our body is intelligent enough to make work the muscles needed to perform a specific movement. The CNS is not that stupid to let us decide which muscles to contract at our mercy when making a movement so, if you feel your lats burning in the pulldown, great, but if not, don't worry, there is no need to think about the muscle contracting to recruit it. Apart from that, mind-muscle connection makes people mistaken about the muscles that work in an exercise. This is the case of the pullover, in which you can bring your elbows together and notice how the pecs contract, as it is an adductor of the shoulder, and, although the extension movement is done by the lats, end saying that it is a pectoral exercise. When I perform any exercise, I strongly close my mouth and feel my masseters, but that doesn't mean my masseters work in the seated leg curl.
also newbies generally have certain muscles that merely serve as stabilizers for an exercise but are rather underdeveloped; the perception of those muscles eliciting tension to keep the resisted body along the intended path will drown out the perception of tension placed on those prime movers. That alone should immediately dismiss the notion of "feeling" the muscle being in any means conducive to results...
I could never connect with my rear delts but it’s there and i can get good pumps. I can’t remember how much time I spent trying to connect, feel and imagine it working. I think it was ffew months till I learned that progressive overload was more important than mind muscle connection. From then on it just grew and I just knew it was connecting cause of the pumps I was getting. This is great stuff and more people need to understand this type of hype.
I know my chest muscle finally started growing once I started feeling my chest on presses, I didn't even see huge strength gains but my gains were substantial. How I did this, by slowing down the eccentrics, now whether the resulting MMC helped in my gains, tough to say, but maybe it's something that can be of value if you struggle with a muscle group. But I definitely agree with you, MMC and a good pump even is an inevitable result of higher reps in a set with good technique.
For sure, the emphasis on eccentric is a confounder here. I think emphasising technique is always a good thing - and it can also, as a happy byproduct, increase MMC. -Milo
great video , just saw some milos sarcev : u dont have to worry abt log book or failure training just feel the muslce and take it to failure . i mean if execution is allright and intensity is high for eg 6-8 reps at 0-1 rir is it compulsory to feel that muscle or just right execution is enough
Yeahhhhhh that’s rough. If your genetics are elite enough and you’re taking some PEDs and other big things are in place.. yeah, that approach will yield some growth. But certainly not ideal! -Milo
Seems like focusing on contracting the muscle can be used to get close to failure faster with lighter weight. I think there's a huge difference of forcing the muscle to contract to move the weight which you can do at faster speeds and just squeezing the muscle during a lift which likely slows down the lift. You can do this with compound lifts too by focusing on squeezing all muscles involved to move the weight. You can also use an internal cue to squeeze the muscle to move the weight and use external cues at the same time.
I imagine internal focus would serve to stabilize, i.e. direct force inwards, whereas an external focus would be to direct the force outwards. Perhaps, internal focus would be good for isometric, and external for dynamic movements.
For me it seems that the other way, external focus on concentric and internal focus on excentric and getting to the lengthened position as Dr Mike says is the better way to go.
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I love the way you break it down to practical takeaways at the end of every video. Very helpful.
Glad you’re enjoying my style - and equally glad you’re finding the content helpful!
-Milo
What about feeling the stretch as opposed to feeling the squeeze? Since the eccentric part of the movement tends to yield more muscle growth, isn't focusing on feeling a good stretch a decent form check on certain exercises? For example, the angle I ended up going with on the incline chest press or flyes, is the one that most allowed me to subjectively feel the greatest stretch on the target muscle. Thinking that that's likely the one that best targets it.
Hard to say! In the absence of evidence, I wouldn’t bank on it too hard. Let’s wait and see!
-Milo
Thanks! Great to know about your experience switching to external focus, will definitely give that a try
Let me know how it goes!
-Milo
Awesome video milo!
Glad you enjoyed it boss!
-Milo
Great breakdown! Just subbed
Thank you king! Much appreciated.
-Milo
Great video!
Our body is intelligent enough to make work the muscles needed to perform a specific movement. The CNS is not that stupid to let us decide which muscles to contract at our mercy when making a movement so, if you feel your lats burning in the pulldown, great, but if not, don't worry, there is no need to think about the muscle contracting to recruit it.
Apart from that, mind-muscle connection makes people mistaken about the muscles that work in an exercise. This is the case of the pullover, in which you can bring your elbows together and notice how the pecs contract, as it is an adductor of the shoulder, and, although the extension movement is done by the lats, end saying that it is a pectoral exercise. When I perform any exercise, I strongly close my mouth and feel my masseters, but that doesn't mean my masseters work in the seated leg curl.
Thanks boss! Glad you enjoyed it!
-Milo
also newbies generally have certain muscles that merely serve as stabilizers for an exercise but are rather underdeveloped; the perception of those muscles eliciting tension to keep the resisted body along the intended path will drown out the perception of tension placed on those prime movers. That alone should immediately dismiss the notion of "feeling" the muscle being in any means conducive to results...
I could never connect with my rear delts but it’s there and i can get good pumps. I can’t remember how much time I spent trying to connect, feel and imagine it working. I think it was ffew months till I learned that progressive overload was more important than mind muscle connection. From then on it just grew and I just knew it was connecting cause of the pumps I was getting.
This is great stuff and more people need to understand this type of hype.
Sounds like luckily you learnt what was most important quickly!
Glad you enjoyed it!
-Milo
YESS. Banger video.
NUMBER 1 MIND MUSCLE CONNECTION HATER
-Milo
Yes, very good. Like your own experiential input on this. Thanks!
Glad you enjoyed it! Especially my n=1 input 💯
-Milo
I know my chest muscle finally started growing once I started feeling my chest on presses, I didn't even see huge strength gains but my gains were substantial. How I did this, by slowing down the eccentrics, now whether the resulting MMC helped in my gains, tough to say, but maybe it's something that can be of value if you struggle with a muscle group. But I definitely agree with you, MMC and a good pump even is an inevitable result of higher reps in a set with good technique.
For sure, the emphasis on eccentric is a confounder here. I think emphasising technique is always a good thing - and it can also, as a happy byproduct, increase MMC.
-Milo
great video , just saw some milos sarcev : u dont have to worry abt log book or failure training just feel the muslce and take it to failure . i mean if execution is allright and intensity is high for eg 6-8 reps at 0-1 rir is it compulsory to feel that muscle or just right execution is enough
Yeahhhhhh that’s rough. If your genetics are elite enough and you’re taking some PEDs and other big things are in place.. yeah, that approach will yield some growth. But certainly not ideal!
-Milo
Seems like focusing on contracting the muscle can be used to get close to failure faster with lighter weight. I think there's a huge difference of forcing the muscle to contract to move the weight which you can do at faster speeds and just squeezing the muscle during a lift which likely slows down the lift. You can do this with compound lifts too by focusing on squeezing all muscles involved to move the weight. You can also use an internal cue to squeeze the muscle to move the weight and use external cues at the same time.
very good
Thanks big man!
-Milo
I imagine internal focus would serve to stabilize, i.e. direct force inwards, whereas an external focus would be to direct the force outwards. Perhaps, internal focus would be good for isometric, and external for dynamic movements.
face pull is hardest on peak contraction, exploding in the beginning of face pulls would make it easier
Thanks for your input!
-Milo
For me it seems that the other way, external focus on concentric and internal focus on excentric and getting to the lengthened position as Dr Mike says is the better way to go.
I think that's a good approach! Equally, switching focuses may be quite challenging
Algorithmmmm
Thank you boss 🙏
-Milo