What if there was a super easy way to make your muscles grow faster? It is even more fascinating that you no longer train in the gym, perform various exercises or lift heavier weights.
You do not need to do more sentences or repetitions than you currently do. In addition, you do not have to completely overhaul your training program, buy expensive equipment or inject money on fancy side dishes. In fact, you do not have to spend any money at all, and you can start your next workout. All you have to do is change the way you focus when you lift – and growth will follow.
What is Attention Focus?
Here's the story: In 2009, a US research team founded a very simple experiment . They gathered a group of people who had never lifted weights before, causing them to perform lat pulldowns.
At each repetition, researchers used electrodes to measure muscle activity in the lats. They wanted to find out if it is possible to let the lats work harder with a change in the so-called attention focus.
Attention focus refers to what you think about during a particular movement or activity. There are two main types of attention focus: internal and external. An internal focus involves actively thinking about the target muscle during exercise, while an external focus directs attention outside the body.
An example of internal focus during squat could be "pushing your buttock muscles on the way up". An external focus might be to "remove the soil from your body."
Does not sound like it makes a big difference, does it? But science shows that it is so. After the subjects were told to "pull their arms rather than their arms by adducting the shoulder blades and focusing on the tension of the back muscles," the researchers found that Lats increased muscle activity by nearly 20 percent.
Internal focus at work