Getting In Tune With Your Mind-Muscle Connection with Drew Brannon
Hey, Fit Fam! Ever feel like you're going through the motions in the gym but not really feeling the muscles you're supposed to be working? You’re not alone! This episode of Fit Body Lifestyle is all about mind-muscle connection—what it is, why it matters, and how to improve it for maximum gains.
Hosts Jami and Greg sit down with Drew Brannon, an expert trainer and contest prep coach, to break it all down. Whether you're an athlete fine-tuning your physique or just looking to get the most out of your workouts, this episode is packed with insights.
Key Takeaways from the Episode
1. Mind Muscle Connection
Mind-muscle connection is the relationship between your brain and your muscles—it’s how well you can activate and engage a specific muscle during exercise. It’s not just about lifting weights; it’s about feeling the muscle contract and work.
Imagine your body as a circuit of wires. Some connections are strong, but others may be weak due to muscle imbalances, bad movement patterns, or lack of focus. The good news? You can train your brain to fire those muscles more effectively!
2. Why Some Muscles Don’t “Activate” Properly
That’s a mind-muscle disconnect! Here’s why this happens:
Movement Imbalances – Your body naturally favors stronger muscles, leading to compensations.
Poor Neuromuscular Firing – Some muscles need to be “re-educated” to activate properly.
Too Much Weight & Momentum – If you’re using heavy weights but can’t feel the muscle work, you’re likely relying on momentum instead of control.
3. How to Improve Mind-Muscle Connection
Slow it Down – Reduce the weight and focus on tempo, control, and the contraction.
Isometric Holds & Squeezes – Before adding weight, practice flexing and engaging the muscle without resistance.
Prime & Activate – Warm up with activation exercises (like glute bridges before squats) to “wake up” lazy muscles.
Adjust Your Form – Small tweaks, like foot placement or range of motion, can completely change how an exercise feels. Use Proper Nutrition & Hydration – A lack of sodium, carbs, or water can reduce muscle pumps and activation.
4. The Role of Supplements & Hydration
If you're struggling to feel your muscles working, nutrition and hydration matter! Drew explains that electrolytes, sodium, water, and pump-enhancing supplements (like citrulline or glycerol) can increase blood flow to the muscle, making it easier to establish that connection.
5. Muscle Memory vs. Mind-Muscle Connection
Just because you've been moving a certain way for years doesn’t mean it’s correct!
💡 Muscle Memory – Your body has learned to move in a specific way, even if it’s inefficient.
💡 Mind-Muscle Connection – Actively focusing on engaging the right muscles during movement.
Breaking old movement habits takes time, patience, and practice, but it’s worth it to prevent injuries and optimize results!
