Mind-Muscle Connection: Broscience or Real Science?
TL;DR: Internal focus on the muscle (vs. external focus on moving weight) may improve activation for isolation work. Less relevant for heavy compounds.
What research shows
- Internal cues (squeeze the target muscle) increase EMG in isolations.
- External cues (drive elbows to hips) often better for compounds to keep output high.
Apply it
- Use internal focus on curls, laterals, flyes, leg extensions.
- Use external focus on squats/presses/rows to maintain power.