Mind Muscle Connection

The influence that thoughts have on our actions is well known and we can use this for our training with the Mind Muscle Connection. What the Mind Muscle Connection is, what it brings and how to improve it, you will learn in this article. Have fun reading and implementing it!

What is the Mind Muscle Connection?

The Mind Muscle Connection refers to the ability to consciously activate target muscles through the brain. It is used for maximum muscle contraction and is mainly used in bodybuilding and strength training.

What are the benefits of the Mind Muscle Connection?

Compensation of imbalances and asymmetries

An improved Mind Muscle Connection helps to compensate for imbalances and asymmetries, especially in exercises where several muscles are involved, i.e. auxiliary muscles in addition to the target muscle (e.g. bench press: target muscle = chest, auxiliary muscle = shoulders + triceps). By consciously concentrating on the target muscles, you can counteract excessive strain on the accessory muscles.

Improved muscle coordination

A good Mind-Muscle Connection helps to improve the coordination of the muscles and to perform the exercises with a clean technique. This, in turn, leads to unlocking one’s full strength potential and, as a result, building more muscle mass.

Lower risk of injury

The better the Mind Muscle Connection, the better the intramuscular as well as intermuscular coordination. Thus, you can perform the exercises more safely and prevent injuries.

Improved self-awareness and self-reflection

The Mind Muscle Connection improves self-awareness and self-reflection in training, especially for beginners. It is one of the best tools to get feedback on whether you performed the exercise correctly, hit the muscle and trained effectively.

Improved concentration and focus

With a good Mind Muscle Connection, one is concentrated and has full focus on the workout. This also makes you more motivated and fun in the gym, which has a positive effect on the effectiveness of your workout.

How does the Mind Muscle Connection work?

Every movement our body makes starts in the brain. The brain sends signals and instructions to the muscles through the central nervous system. The better this process works, the more effectively we can use our muscles in everyday life and in training.

The effect of the Mind Muscle Connection was examined in two different studies. The result: The Mind Muscle Connection led to improved activation of muscle fibers and increased muscle growth.

How to improve the Mind Muscle Connection?


Concentration and focus on the target muscles is the absolute basis to improve the Mind Muscle Connection. Only those who are physically and mentally 100% will be able to activate and feel the muscles to the maximum.

Warm up

Warming up helps not only to prevent injuries but also to establish and improve the Mind Muscle Connection. The advantage of warming up is that you work with less weight than later in the workout, so it gives you the opportunity to contract and feel the muscles in a particularly concentrated way.

Slow repetitions

Slow repetitions are often used as an intensity technique, such as Time Under Tension (TUT) and can also help you improve the Mind Muscle Connection. You can use less weight than normal repetitions, but you will feel the target muscle more.

Peak contraction

The activation of muscle fibers and effort is not constant throughout the exercise, and is highest towards the end of the movement. During an exercise, if you pause the movement at this top point of muscle contraction and hold the tension for a few seconds (which is called peak contraction), you can feel the muscle more intensely and thus improve the Mind Muscle Connection.

Isolation Exercises

Isolation exercises, such as biceps curls or side raises, are also helpful to improve the Mind Muscle Connection because, as the name implies, the target muscle is isolated and no work can be taken from accessory muscles. If you have difficulty feeling a specific muscle, you can also do a targeted isolation exercise before the regular workout such as butterfly before bench press to feel the target muscle (chest) more than the accessory muscles (shoulders and triceps).


Posing is most commonly associated with competitive bodybuilding, but it is not only useful for visual reasons, but it can also help you target the muscles and improve the Mind Muscle Connection. Posing can be done independently of training, but it is best done after training, because the muscles are already activated and pumped up, and besides, it looks best at this time.

Frequently asked questions about the Mind Muscle Connection

Is the Mind Muscle Connection more important than getting stronger?

The Mind Muscle Connection empowers you to use the full potential of your muscles. However, if your goal is to build muscle, getting stronger is inevitable and in the long run you will reach your limits with a constant working weight, despite a good Mind Muscle Connection.

Is the Mind Muscle Connection more important than the execution?

Correct execution of the exercise is the basis for being able to contract and feel the muscles to their full extent, especially beginners should learn this first. Execution and Mind Muscle Connection go hand in hand, and while it is not more important, Mind Muscle Connection can give you good feedback on whether you have performed an exercise correctly.


The Mind Muscle Connection is a helpful tool in training, especially for beginners and in bodybuilding. If you are able to intensively feel and consciously target your muscles, you can benefit from many advantages. However, it is only one of many factors that determine your training success. Therefore, in addition to the Mind Muscle Connection, you should always strive to increase performance and also adapt regeneration, i.e. sleep and nutrition, to your training goals.

Have you been able to improve your training with the help of the Mind Muscle Connection? Feel free to share your experiences with me in the comments, I’m happy to exchange ideas with you. If you have questions about the Mind Muscle Connection, you can also ask me there, I’m happy to help you!

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