[No. 395] What to focus on when trainingโThings I value in strength training ๐ช๐ง
When you do strength training, what are you conscious of?
For example, the bench press.
For example, the squat.
When handling weights near your limit,
"One more rep."
With that single-minded focus, you push the bar up.
At times like this, there is almost no room to think about the upper, middle, or lower parts of the pectoralis major, or to consider the feeling of the stretch or contraction.
First and foremost, it is about lifting the bar to the end.
That is where the focus is concentrated.
On the other hand, with lighter weights or single-joint exercises, I train with a different kind of awareness.
๐ Articles themed around strength training are compiled in a magazine.
Please take a look at this as well if you'd like๐
๐ Cultivating the BodyโRenji Enko's Bodybuilding Record
What to focus on with compound exercises ๐๏ธโโ๏ธ๐ฅ
Muscles,
exert force while lengthening.
exert force while shortening.
exert force while holding.
I have summarized the modes of contraction in a previous article as well.
๐ [No. 265] Knowing muscle movementโTraining viewed through 3 contraction modes ๐๏ธโโ๏ธ๐ง
Using the elbow as a fulcrum, lift while focusing on the biceps brachii.
The muscle exerts force while shorteningโconcentric contraction.
Keep your body in a straight line while stabilizing your core.
Exerting force without changing the length of the muscleโisometric contraction.
During the phase where you lower your body slowly, the quadriceps and glutes are at work.
Exerting force while the muscle is lengtheningโeccentric contraction.
In compound exercises like the bench press or squat, many muscles work simultaneously.
Because of that, it is easier to handle heavy weights, and the stimulation to the whole body is significant.
The feeling of fatigue is also intense.
For the first few repetitions, you can focus on your form and muscle movement.
However, if you have chosen the appropriate weight, as you repeat the repsโ8, 9, 10โby the end, you are concentrating solely on "lifting the weight."
That also means you are pushing yourself to the limit.
Focusing precisely because it is a single-joint exercise ๐ช๐ฏ
On the other hand, with single-joint exercises like side raises or arm curls, it is easier to focus on the target muscle.
Stretch.
Contraction.
Where is the load being placed?
The pump.
The burn.
By performing the movements while being conscious of these sensations, it becomes easier to deliver stimulation to the intended muscle.
Muscle soreness is not absolutely necessary.
However, it can serve as one indicator that stimulation has reached the targeted area.
I have written about this idea in a previous article.
๐ [No. 372] Thinking about muscle sorenessโThe relationship between pain and growth ๐ช๐ค
โ...Ouch.โ
The battle begins before training even starts ๐ช๐
It's not just during training that you need to be mindful.
Sleep.
Fatigue.
Nutrition.
Physical condition.
If you haven't recovered from fatigue, your concentration will drop.
Your form is also more likely to break down.
That is why the battle begins before training.
Both your body.
And your mind.
I want to head into training in the best state possible.
What you focus on changes ๐ช๐ฑ
What you focus on differs depending on the exercise.
It also differs depending on how you feel that day.
Days to focus on weight.
Days to focus on form.
Days to focus on the stretch.
Days to focus on the contraction.
Days when I prioritize sleep and recovery.
Each one is an essential, important piece.
By being mindful, training becomes much more interesting.
That is why, again today, I focus on each and every repetition while engaging in a dialogue with my body.
I believe that this accumulation is what builds the body of the future.
Caution โ ๏ธ๐ ๏ธ
๐ช This article is based on the author's experience and personal thoughts.
๐๏ธโโ๏ธ There are individual differences in the effects and methods of training.
โ ๏ธ Please perform exercises safely according to your physical condition and environment.
โ
Please make decisions and perform exercises at your own risk.
Underlying Connection ร Cultivation
Fields, bodies, and investmentsโa way of life that keeps on cultivating.
Renji Enko