Bleeding the muscles and brain
Effective muscle training does not begin with a large working weight and not with the choice of an exercise program. Proper training begins with the ability to concentrate on contracting the muscles for their full involvement in the work - building a connection between the muscles and the brain.
Those muscle groups that the athlete truly feels at work develop and grow faster even with average working weights and moderate workouts. In this case, the absence of neuromuscular communication and mechanical weight lifting due to secondary muscles only worsens the symmetry of the body.
Do you need drills to failure?
Under the recommended in bodybuilding training "to failure" is understood the inability to perform the last repetition in the exercise, when the muscle literally refuses to work because of the heavy load. In theory, this should create stress that provokes muscular growth.
However, beginners who have a weak neuromuscular connection and who do not know how to feel muscle contraction tend to use an excessively large working weight. Trying to train to failure in their case will create a risk of injury or even tissue rupture, so it is strongly discouraged.
How to learn to feel the biceps?
The reason why many do not feel the work of the biceps and can not pump it, is banal is an excessive working weight. Unbearably heavy barbell and bending of the whole body lead only to joint pain and various disorders of posture, but not to the desired increase in muscles.
Effective biceps training begins with concentration over the technique of exercise and moderate working weight. It is recommended that the last approaches of each exercise are done empty-handed without weight, trying to imagine that you are lifting a lot of weight.
How to strain your muscles?
It should always be remembered that if you mechanically lift a large working weight in exercise due to muscle synergists and tinnitus muscle groups, you not only increase the risk of injury, but also significantly reduce the burden on the basic muscle group.
When performing both basic exercises and all sorts of isolators, you should mentally strain the muscles, creating and strengthening its connection with the brain. If you do not know how to feel contractions of different muscle groups, the effectiveness of your training is not great.
Methods of enhancing neuromuscular communication
The main methods of development of neuromuscular communication are concentration and visualization. When doing exercises, you must imagine how the muscle tenses and relaxes, how the blood circulates during contractions, and how the muscle increases in size as a result.
Concentration implies a full mental return to your workout. If there is a constant thought in your mind about how to finish the repetition faster and answer another message in WhatsApp or check Instagram's comments, leave the phone in the locker room.
Positive effect of pumping
The second method of strengthening the connection between the muscles and the brain is pumping - pumping and increasing the volume of the working muscle by increasing blood flow. The more physical volume of a muscle, the easier it is to feel its work and to control this work mentally.
Increasing blood flow in the musculature is capable of both special sports nutrition - pre-training complexes, and performing exercises with low weight and high repetition rate( for example, a combination of bench press with a bar and push-ups from the floor).
Development of muscle memory
The good news is that the development of neuromuscular connections correlates with the development of muscle memory - once learned to feel your muscles and strain it with willpower, you can not lose these skills even after years of lack of strength training.
It is because of the presence of muscle memory and good neuromuscular connections that athletes are able to regain muscle volume in the shortest time. Recall also that muscle growth is associated exclusively with an increase in the volume of the fibers themselves, and not with an increase in their number.
The development of neuromuscular communication between the brain and muscles is the most important component of an effective training for muscle growth. Complex and harmonious development of the muscles is impossible without the ability to feel their muscles and the ability to strain them with willpower.