Proper Technique and loading outperforms Intention / Mind Muscle Connection focus on EMG and NIRS
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- Опубликовано: 8 сен 2024
- Focusing on mind muscle connection, internal cues, or what is referred to often as intention based training has become very popular because it provides an instant feedback or sensation. But is this sensation misleading?
Here we explain what is happening when we add that internal intent, and then we measured the results using EMG, and NIRs (muscle hemoglobin volume/oxygen). The current research is full of contradictions largely because of poor study design, and data interpretation. I explain why we chose an exercise that overcomes them, and why the one study showing increased hypertrophy in biceps, but less in quads using intent is flawed in methodology.
A few key points that are valid in the existing research is that at around 80% 1RM, individuals no longer can increase amplitude via intent as the recruitment to overcome the loading is superior. Our argument is that when proper analysis was done and sets were taken to proper fatigue, this would apply to lower percentages of 1RM as well.
Now there are times and places where intention cuing may be beneficial, but our suggestions is to focus on good exercise selection, proper setup and execution as the priority. Intent may be something that is beneficial for learning execution of a new movement, or tweaking a less than ideal exercise, but we would suggest trying to get your training techniques and exercises selection so good, that you don't need to rely on intent for good muscular feedback, and you will make much better progress with this approach.
Additionally when it comes to trained population with experience using both methodologies, I'd argue you cant have a better test subject ;)
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I would love to see this comparison on a multi joint exercise, like squats or bench press with accomodating resistance and in the 5-10 rep range
Thank for putting in the work to make this scientific canon in the near future. Exercise selection and setup is king. Sensation will fall into place.
this is very interesting, a large study population comparing beginners and advanced could be nice ! however, thank you for this video !!
This was awesome. I have learned so much from you Kassem. Thank you.
Very interesting
Thank you for sharing these data! Absorbing everything like a sponge and I love how Coach Kaseem present these info so seamlessly.
Amazing content here!
that is actually mindblowing
Great stuff! Looking forward to more analysis of data like this!
Solid logic demonstrated with evidence.
Great video! Thank you for putting your time and knowledge into this. I know whenever I'm listening to Kassem I actually learning!
Thanks for all the work you guys put in and the information you spread!
Interesting stuff, thank you for this.
Glad it was helpful!
Gold!!!!! Thank you so much for this amazing insight!!!!!!
When you say squeezing the bicep, do you just mean at the top of the movement or through the whole movement
do you think alternating heavy lower sets days and lighter explosive days is best for muscle growth?. Robby robinson said alternating heavy lighter days or muscle groups within a workout made him recover much faster!
Kind if like West Side? Potentially, although I think you can be more nuanced than that, and you'd want to have a good base level of strength before adding that complexity to your programming.
Good technique good exercise selection / but don’t focus on baby weights - so much that your curling 2.5kg and making it look 50kg - use the 30kg ;)
What about squeezing glutes for the hip thrust? Would we be activating the quads a lot more as we intentionally squeeze the glutes?
Does this go for the hex press for the chest? Could you explain why it’s not efficient? Because I can still go heavy while trying to squeeze the dumbbells together