Mind Muscle connection

[MMASTAR]

I have a pretty good mind muscle connection with most excersizes in my routine, except for anything biceps. I do back and bi's together, bi's last of course, and after deads and rows, i seem to have a hard time connecting to my bi's. although they are mostly toast from deads anyhow... anyway to fix this? Also get a huge forearm pump after deads and rows...

[cog]

Try cable preachers,slow.

[Ritch]

I simply wouldn`t train bi`s after back.

[natenator]

I simply wouldn`t train bi`s after back.
so assuming he stops training back and bi's how would you advise him on creating the mind muscle connection with his bi's?

[Ritch]

so assuming he stops training back and bi's how would you advise him on creating the mind muscle connection with his bi's?

I think his cns is shot after doing all the back stuff, any muscle group trained after back is not going to be productive.

Poliquin has made reference to cocking your wrists down to increase bicep recruitment. perhaps that can help?

Slow down the exercise?

Use a 1 or 2 second squeeze in the contracted position?

Try new exercises?

50mg pre workout dbal?

What would you suggest Nate?

[Ritch]

Oh yeah, elbows to your sides and back... Shoulders back as well.

[Ritch]

try doing mostly dumbell work, much, much better contractions here, and do the exercises seated.

[Ritch]

Nate, hello???

[HULK]

I simply wouldn`t train bi`s after back.


Why not? I usually do my bi's after my back workout which is 2 hours long using massive weights and reps that would make Ronnie proud, Since my bi's is pre-exhausted and fried to the bone from all that rowing - I'd only need another 30 mins to work them. I don't know about mind muscle connection simply because my brain is no longer functioning proper especially after two hours of balls-to-the-wall training. Check your forms and make sure you are not doing partial reps unless that's your intention. Not enough data to work with. What's your routine for bi's?

[Ritch]

Why not? I usually do my bi's after my back workout which is 2 hours long using massive weights and reps that would make Ronnie proud, Since my bi's is pre-exhausted and fried to the bone from all that rowing - I'd only need another 30 mins to work them. I don't know about mind muscle connection simply because my brain is no longer functioning proper especially after two hours of balls-to-the-wall training. Check your forms and make sure you are not doing partial reps unless that's your intention. Not enough data to work with. What's your routine for bi's?

my bicep routine is as always 2 sets of 3 exercises. Could be 2 sets of seated dumbell curl, 2 sets of dumbell preachers, then 2 sets of inlcine dumbell curls.

If you space your back and bicep split you get extra bicep stimulation this way. I just find it`s better. If you can handle 2 hours of balls to the walls training, then fine, what works for you then is very unlikely to work for someone else as I doubt many will vouch 2 hours of training being necessary or smart. 2 of my 4 workouts are 90 minutes long and I know it`s pushing it for me.

[MMASTAR]

I like to keep my workouts to an hour or and hour 15.... Back and bi day looks like this.... Deads 5x5, BBrow 4x10, BB curls 3x12, pull ups 3x10, either preacher curls or DB curls 3x12. I cant imagine 2 hours of back work, that has to be counterproductive, i always use slow, full reps for bi's, i think i will try some seated excersizes, Thanks for all the ideas ritch.

[tiramisu]

I've honestly never understood the need for this yoda like mind muscle thing. Lift, eat, sleep. No problem. Be one with the force? Not so much.

[PdH]

Try some one arm cable curls Bro. Nice and slow with moderate weight will get you in that zone. Something about continuous tension seems to do that. These aren't ideal mass builders, but they will help to re-establish the connection you speak of.

[beserker]

Maybe try a different exercise selection. Myself i had a hard time feeling chest , switched up the way i did bell presses and where i lowered the bar and boom feeling them nicely . Cables may help a bit....its at least worth a try

[natenator]

Nate, hello???
Hi, how you doing?

I'm here. Where are you?

[Ritch]

Hi, how you doing?

I'm here. Where are you?

Good, good, just getting my pre workout food down, time for another one...

[natenator]

Good, good, just getting my pre workout food down, time for another one...
cool cool. Wacha eatin?

[Ritch]

cool cool. Wacha eatin?

Breakfast or on a training day (pre workout meal) is always 1 cup of oatmeal, 2 cups of frozen berries and 2 scoops of ts chocolate protein! 2, 2.5 hours before lift off.

[O-Train]

Try something like a supported dumbbell concentration curl. Or, if you want something a little more advanced try one arm hanging dumbbell curls. Like Arnold does in Pumping Iron. Whatever you choose I'd definitely suggest dumbbells over barbells.

[Jazzy]

I like what Ritch said! and agree with him


And to increase you mind/muscle connection, it's sound weird, but flex them and contract them between each set, or even at home!

And I prefer doing biceps with another muscle, like chest 'cause they aren't pre-exhauted and concentare more on bi's!

[HULK]

my bicep routine is as always 2 sets of 3 exercises. Could be 2 sets of seated dumbell curl, 2 sets of dumbell preachers, then 2 sets of inlcine dumbell curls.

If you space your back and bicep split you get extra bicep stimulation this way. I just find it`s better. If you can handle 2 hours of balls to the walls training, then fine, what works for you then is very unlikely to work for someone else as I doubt many will vouch 2 hours of training being necessary or smart. 2 of my 4 workouts are 90 minutes long and I know it`s pushing it for me.

Ritch, I agree with you that 2 hours is long and might be counterproductive for most but it does seem to work for me. 6X12 dead up to 500lbs, 6x12 bent over rows up to 400 lbs, 6x12 t-bar up to 315 lbs, 6x12 DB rows up to 170 lbs, 6x12 cable row up to 345 lbs, 6x12 lat pull down up to 250 lbs and hyper extension 120 reps among other misc... Again this works for me. I've tried low volume and even heavier weight and that didn't work for me.

[gingerbreadman]

I've honestly never understood the need for this yoda like mind muscle thing. Lift, eat, sleep. No problem. Be one with the force? Not so much.


Visualization, mind-muscle connection, meditation all supposed to be important factors in building a fantastic physique. I just need to figure out what the F**K they're talking about. Meditation good for the soul

[#8]

I think the best bicep workouts are done indirectly with all your other back stuff. I dont think doing curls has ever made my biceps stronger it merely gives me a good pump and some hypertrophy for a bit more size perhaps.

Are you looking specifically to make your arms stronger or bigger?

[MMASTAR]

Not really, just feel like im not putting enough into them as my CNS is fried after doing deads.

[macka]

Not really, just feel like im not putting enough into them as my CNS is fried after doing deads.

I can see changing your biceps to another day in your routine will probably make a difference. I dropped them out of my back day completely and did my calves instead of biceps. I noticed it was a lot easier to get the feel and work them harder as they weren't suffering from the CNS meltdown that occurs on a back day.