Ok Guys, so this has been something that has been bothering me for sometime now. Whilst performing certain excersises I struggle to contract the muscle (almost as if i dont know where the muscle is in my mind to contract it) and so try and tighten everything. I was under some impression the more I lift (frequency not weight) the less of a stuggle this would be, however i haven't seemed to notice any difference at all.

So i was curious as to what your thoughts were hermanites. I have been seriously contemplating Yoga, think it could help or have any other suggestions?

Thanks in advance
Bleddyn

Sounds like you need help with the "mind-muscle" connection.

The easiest way to work on this is to use lighter weight and to go VERY slow on your reps.

Also try relaxing your outter limbs.. for example, on curls try to relax your grip and forearms.. for chest, try to keep the tension out of your arms. etc.

Takes time, but you will get it!

Thank you @Scott_Herman my main issue is contracting chest, traps and delts. I get a pretty decent burn on all three and most definitely a pump but dont feel the contraction as i do with say arms, abs or quads. Is it possible to expand on what you have already said to accomodate for traps and delts? (ie chest-keeping tension out of my arms)

Also how should i apply the lighter and slower reps to my current routine? My set up is 2-3 exercises per muscle and 3 sets of 8 (with the exception of the last exercise and last set of each muscle then i go further) Should i add a forth? and use this method/technique as a "warm up set"?

Hey man,

Your first set should be a warm up set on each exercise, just to warm your muscles up before you go heavy. You don't usually count this as one of your sets though. You then go onto your working sets which is when you go heavy....these I usually go 3 - 4 sets with 8 - 12 sets.

The way I understand what @scott_herman has said with you is to have your working sets with a lower weight to get your 'muscle / connection' working together. With a lighter weight you will be able to concentrate on this without the concern of a heavy weight.

Hope this helps

Ian

#HTH

I think restricting yourself to a rep number could be the culprit here. When people ask me to help them train, I can see when they are lifting the proper weight. For 8 reps, the 7th is visibly challenging and the 8th rep they usually need help on the last 1/4 of the movement. For 12 reps, most people is the same as well... Reps 11 and 12 are a slow grind out. They fight the burn vs lifting a heavy load. If your goal is 12 reps on a set and you stop at 12 only because that was the end, you need to decide if you're there to "workout" or "TRAIN!". There's nothing wrong either way, but just decide and be aware of the goal.

One of the most important keys to success I tell people is DON'T BE AFRAID TO FAIL!!!

Hey man,

Your first set should be a warm up set on each exercise, just to warm your muscles up before you go heavy. You don't usually count this as one of your sets though. You then go onto your working sets which is when you go heavy....these I usually go 3 - 4 sets with 8 - 12 sets.

The way I understand what @scott_herman has said with you is to have your working sets with a lower weight to get your 'muscle / connection' working together. With a lighter weight you will be able to concentrate on this without the concern of a heavy weight.

Hope this helps

Ian

#HTH

For traps and delts, you probably want to do the same sort of thing, relax your forearms for example when doing shrugs or overhead presses. Obviously you cant relax them completely, but just enough to focus most of your energy into your traps or delts.

As for the tempo, you can actually use slower reps for your entire workout, which can actually be beneficial. Doing slow negatives gives you longer to contract the muscle, potentially leading to more growth. Using light weight shouldn't worry you either. You grow muscle from volume, not necessarily heavy weights.

Jordan