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Every movement we make is triggered by muscle contractions. Some muscles contract, others lengthen, and only their proper cooperation will ensure that we walk, run, lift objects or exercise. All movements are controlled by the brain, which implies that the brain and muscles must be connected very well. So the existence of a connection between the brain and the muscles tells us that this connection could also be important in terms of strength and muscle mass gain.
How the Brain-Muscle Connection Works
Muscles without brains would be just useless mass that takes our energy. Thanks to motor neurons, which are responsible for transmitting signals from the brain to the muscles, we can perform the most complex movements. These work thanks to muscle contractions. When training the brain-muscle connection, it is important to focus on all phases of movement:
- Concentric, when the muscle shortens and lifts the load
- Eccentric, where the muscle lengthens but is still under tension, brakes the load. The eccentric phase is often the one in which the most mechanical damage to the muscle occurs and leads to significant adaptation.
- Isometric, where the length of the muscle does not change, but holds tension.
The communication between the muscles and the brain is bilateral. This means that not only does the brain tell the muscles what to do, but the muscles also respond to the brain, so that the brain has an accurate overview of which muscles are active when and in which position. To communicate between the muscles and the brain, the human body uses the neurotransmitter acetylcholine, which is a kind of “messenger” carrying a signal that a muscle needs to be activated. The more we use our muscles, the more acetylcholine is used through the neuromuscular connection and this connection improves. Thus, with regular exercise, it is possible to achieve better control over muscle contractions [1].
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Improving the Brain-Muscle Connection
A 2018 study by Brad Schoenfeld and his colleagues may give us a hint. The goal of this study was to determine how different strategies of exercise focus affect muscle mass gain during long-term strength training. The effect of conscious focus on target muscle contraction (mind-muscle connection) versus conscious focus on overall movement was compared. The study consisted of 8 weeks of training in 30 untrained men. The result was that focusing on contraction led to a greater increase in biceps, but not quadriceps. Differences in strength were not statistically significant, although the trend indicated greater strength when focusing on overall movement during leg exercises. The conclusion was that neuromuscular coupling may promote hypertrophy (increase in muscle mass), particularly in the upper body [2].
In terms of strength training, focusing on the brain-muscle connection makes sense for isolated exercises such as the biceps deadlift. Complex exercises, such as the bench press or squat, require the involvement of a large number of muscles to perform the movement.
So, How Do We Train the Neuromuscular Junction?
- Activation (ramp-up) series – lightly tense and relax the target muscle several times before the isolation exercise.
- Slow reps – slow the movement, hold it at maximum extension. Longer time under tension loads the muscle fibres more heavily and makes it easier to perceive the contraction.
- Lighter weight ≠ weaker effect – up to ~60% of maximum weight, the brain-muscle connection is most pronounced; it weakens during heavy, complex exercises. [3].
- Visualisation – in your head, imagine the muscle fibres “lighting up”, blood flowing to the muscle and getting stronger with each repetition. This mental image increases both focus and the quality of the connection.
Why It’s Good to Improve the Brain-Muscle Connection
- Better muscle growth (hypertrophy) – the study described above shows that focusing on contraction can promote muscle growth.
- Increased muscle activation – the conscious contraction of a muscle increases its involvement during exercise.
- Improved technique – awareness of movement helps to perform the exercise more precisely, reducing the risk of injury.
- Better muscle control – the ability to “feel” and control individual muscles improves coordination and motor skills.
- More effective rehabilitation – the brain-muscle connection is key in restoring function after injury.
What Happens When the Neuromuscular Junction Doesn’t Work Well?
Muscle strength decreases proportionally with age. This is often attributed mainly to sarcopenia, i.e. muscle wasting. The weakening connection between the brain and the muscles is also to blame. Low activity in older age, combined with diminishing fast-twitch muscle fibres are called atrophy (shrinking muscles), and weak neuromuscular connections are a recipe for more frequent falls and the inability to coordinate one’s movements properly in old age.
As a result, this negatively affects the overall quality of life in older age, when we are at higher risk of injury and hospitalisation [4].
The two-way communication between the brain and muscles also means that when connections are weakened, fewer signals reach the brain to stimulate the formation of new connections, i.e. neuroplasticity [5].
So, to maintain the healthiest and most functional body possible, it is important to exercise not only strength, but also the connection between the brain and muscles. With enough protein and quality sleep, we can ensure that even old age will not limit us in our daily lives.
Conclusion
Proper exercise technique, as well as “feeling” individual muscles during isolated exercises, can not only help with better muscle growth, but also ensure that we gain better control over our own bodies. We can view this as one more piece fitting into the complete picture of our training philosophy. With exercises aimed at strengthening the connection between the brain and the muscles, we will also ensure that age-induced decline in strength or cognitive function will not affect us as much. However, it’s important to note that this kind of internal focus might not be the best fit when aiming for peak performance. There, an external focus, for example, in the form of focusing on an object or the result of a movement, is usually more beneficial.
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[1] Jones R. An acetylcholine receptor keeps muscles in balance doi:10.1371/journal.pbio.1000268
[2] Schoenfeld, B. J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N., & Paoli, A. (2018). Differential effects of attentional focus strategies during long-term resistance training – https://doi.org/10.1080/17461391.2018.1447020
[3] Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Brandt M, Jay K, Colado JC, Andersen LL. Importance of mind-muscle connection during progressive resistance training. doi: 10.1007/s00421-015-3305-7
[4] Manini TM, Hong SL, Clark BC. Aging and muscle: a neuron's perspective -. doi:10.1097/MCO.0b013e32835b5880
[5] Burtscher J, Burtscher M. Training muscles to keep the aging brain fit-10.1016/j.jshs.2024.04.006
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