Squeezing the muscle is highly important for maximizing muscle growth, particularly according to research comparing different types of focus during exercise.
The Impact of Focus on Muscle Growth
A study highlighted the significant difference that the focus of attention can have on muscle gains. Subjects were divided into groups and given different instructions while performing exercises:
- Internal Focus: Told to "squeeze the muscle."
- External Focus: Told to "get the weight up."
The results showed a notable difference in muscle size increase:
| Focus Type | Instruction | Biceps Size Increase |
|---|---|---|
| Internal Focus | "Squeeze the muscle" | 12 percent |
| External Focus | "Get the weight up" | 7 percent |
As reported on March 19, 2019, the group instructed to "squeeze the muscle" saw a 12 percent increase in the size of the biceps. This was almost double the gains achieved by the group focusing on "getting the weight up," which saw an average increase of just 7 percent. This demonstrates that an internal focus, specifically on contracting the muscle, can lead to significantly better hypertrophy (muscle growth) outcomes.
Why "Squeezing" Makes a Difference
Focusing on squeezing the muscle enhances the "mind-muscle connection." This internal focus helps you consciously activate and recruit more muscle fibers in the target muscle group during the exercise. By actively thinking about contracting the muscle being worked, you can potentially improve the quality of each repetition, leading to greater muscle stimulation and, subsequently, better growth over time.
Instead of just moving a weight from point A to point B, "squeezing the muscle" ensures that the target muscle is doing the majority of the work and is under tension throughout the movement, especially at the peak contraction point.
Practical Tips for Squeezing the Muscle
Implementing an internal focus by "squeezing the muscle" can improve your workout effectiveness. Here are some ways to practice this:
- Slow Down the Movement: Perform repetitions with control, particularly during the concentric (lifting) and eccentric (lowering) phases.
- Focus on Contraction: At the point of peak contraction (e.g., the top of a bicep curl or the peak of a triceps extension), consciously squeeze the target muscle hard for a moment.
- Feel the Muscle Working: Throughout the entire range of motion, pay attention to the sensation in the muscle you are targeting.
- Reduce Weight if Necessary: Sometimes, using slightly lighter weight allows you to better focus on the muscle contraction rather than just moving heavy weight.
By prioritizing the quality of the contraction and focusing internally on the working muscle, you can potentially achieve superior muscle growth compared to simply lifting a weight with an external focus.
