During the fitness process, many friends feel that the muscle effort sensation is very important. Because they feel that only by feeling the muscle effort can fitness really happen, so that the muscle can gain growth. If you always can't find the muscle effort sensation, then the muscle will not gain growth.

Is this saying really correct?

This issue will be discussed in this issue, how much influence does the muscle effort sensation have on your muscle gain?

What we often say about the muscle effort sensation is '' (niàn dòng yīzhì).

What exactly is '' during fitness?

'' refers to when performing strength training, focusing attention on the target muscle group, maintaining contraction and stimulating the target muscle in an isolated manner.

Simply put, it's about letting thought control the muscle. Many people believe that '' can better activate the target muscle group and ultimately help muscle growth.

This approach is widely acknowledged and valued in fitness and bodybuilding training. However, strength lifting experts believe that this method is not so important. After all, their ultimate goal is to be able to lift heavier weights, and the greater the weight, the greater the stimulus for the muscles, and naturally the muscles will participate in effort.

Of course, both of these are correct, and neither is wrong.

For example, when we do dumbbell rows, we can feel the effort of the back muscles, which will give us more confidence and make us feel very satisfying. But it doesn't improve your muscle growth effect. As long as your movements are standard and the effort is correct, it won't have any additional muscle growth boost effect.

Especially when we perform large weight compound exercises, such as barbell bench press or squatting, when you focus more attention on the effort of the target muscle, it won't effectively improve your muscle recruitment ability. When you lift 80kg with a barbell for bench press, whether you strongly feel the effort of the target muscle, it won't make your muscle recruitment ability increase to 90kg.

The effect of muscle growth depends only on the degree of fiber damage during training, and the muscle how to obtain the maximum degree of damage?

It is related to the muscle tension during training, the time under tension and the metabolic pressure, and it is not related to whether you can feel a strong muscle effort sensation.

The reason many people emphasize the muscle effort sensation is because we deliberately extend its eccentric phase time, which extends the muscle tension time,

So it's not because you think about the muscle effort sensation that you will gain growth, but you deliberately extended the muscle tension time,

Moreover, the most important point is that the muscle effort sensation cannot improve your muscle recruitment ability.

Because the neural control of muscle recruitment is not subject to subjective consciousness. And muscle recruitment is related to the amount of weight you can lift. When you approach the limit, the neural synapses will mobilize more muscle fibers to lift this weight, instead of letting your subjective consciousness think it's exerting effort, this is fundamentally wrong.

Let's give a simpler example:

If you're dreaming, and you're dreaming that you're exercising in a gym, and in your dream you squat 120kg, and you feel the same pain as in reality. But you haven't actually lifted that weight, you're just lying in bed dreaming.

Similarly, when you're in reality, if you lift a 5kg dumbbell for bicep curls, and you imagine you're lifting a 20kg dumbbell, your muscle actually still feels the 5kg weight, and your muscle recruitment ability won't improve because of this.

So, relying only on conscious fitness will never make you build muscles.

Instead of paying so much attention to the muscle effort sensation, it's more effective to make your movements standard and to improve your real load level.

Finally, whether you maintain '' mainly depends on your personal training habits. If you like the feeling of '', then keep doing it. Otherwise, if you don't like it, don't do it, and it won't have any negative impact.

Instead of '', in fitness, we should better understand how to train, what training actions and number of times can make your body do nothing in vain. Then we should consider how to quantify our training volume and improve our training capacity.

Whether you stick to '' is a very subtle feeling, and you don't need to force yourself to do it.

Okay, that's the end of this sharing. If you want to learn some methods, you can leave a message or private message me at the end.

I'm Pop, I only say knowledge that you can understand.

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