FT Questions....

[Scott Stevenson]

got it

thank you !

but
next question

MUSCLE MINDS, EPISODE 46
~65 min.

trash logbook to reset form and once again start training given bodypart instead just moving weights from A to B ...

I am guilty of later ...
frankly said I have never got a great muscle-mind connection ... now with bigger weights I feel I need to let go and start from the scratch ...

I know Jordan Peters some time ago also did this - if he needed this - I need it even more

Could you point me a good starting point (% from my current personal max - PM) to start working again - 70% of PM ??

Altamir and Sermolupi gave you some great input!

I'll add this: The bolded above is what you'll want to develop first and foremost, so you might literally just take a few training sessions to (split maybe into upper and lower training, for instance) and focus literally just on figuring out how to hit the target muscle (develop the mind muscle connection).

You can play around with pre-fatiguing and utilizing all the cues you can find (here and elsewhere) to figure out how to do this. (E.g., for pecs: Chest high, scapulae retracted, imagine doing a fly even during presses, drive the hands together when pressing on a bard, etc.)

Nail that down in a single workout for each muscle group, testing out the exercises you typically use. You've got two major variables to consider here (as suggested):

• Exercise selection
• Load

So, let's say you have been using a HS wide chest machine. In one of these mind muscle connection "workouts," compare that with other exercises (including isolation exercises) and see if it's even a keeper. If so, then you could do "warm-up" sets (just 3-4 reps) working your way up towards something close to a. 10RM (but not actually doing anything close to 10 reps.), evaluating whether you can feel the target muscle (pecs) with the heavier loads still

The third major Q, would be how well you stay connected to the target muscle as you get closer to failure.

So you could literally have 6+ workouts (3+ lower, 3+ upper) set up like this:

• First Round: See which exercises work best when applying all you can as far as Mind muscle connection. Test out a half dozen exercises you've been using with light / moderate loads, and maybe try some new ones. Try to figure out if there are some you should pitch and others you could / should add in.

• Second Round: Test these out again moving up in load to see how well you can keep the mind muscle connection with heavier weight. (NO failure sets).

• Third round: Pick a few of the exercises and go to heavy loads where you can still feel the target muscle early in the set and do your best to hold on to the mind-muscle connection. Make notes in your log book about what you do / don't do as the set nears failure.


Thereafter, you'll have a better idea of what exercises lend themselves best to what rep ranges and how you can best keep a mind-muscle connection (as well as whether you still need to just do that in the first place with some muscle groups.)

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We can talk about ways to create the mind-muscle connection specific to different muscle (groups) if you like (pre-fatiguing, touch training, biomechanics, exercise set up, visualization / cuing, etc.)

-S