Without getting into the chemical/mechanical details of the mind-muscle connection, I will discuss how a few strategies to obtain it and why you should strive for it. Mindlessly lifting the weight during each exercise, throwing the weight up and then letting gravity drop the weight will not yield the same results as focusing on squeezing the muscle to contract it and lift the weight and then slowly lowering the weight focusing on the eccentric or negative portion of each rep. Mindless lifting weights during exercise will also not isolate targeted muscles but incorporate assisting muscles as well as well as contribute to bad form. The mind-muscle connection is important for not only making progress but decreasing the risk of injury.
Hang up the phone, shut the notifications off, quit with the texting... quit with the... are you ready for this... online shopping... That's right, I was actually working out with someone who was SHOPPING ONLINE BETWEEN SETS!!!!! At one point she actually asked me which handbag I liked better! ha ha Anyway, I digress... To reconnect to your workout, build that mind-muscle link so you can focus on each rep, feel each rep and start making some progress, here are a couple of suggestions. Besides the obvious which I have already mentioned above, plug in some headphones to avoid people from approaching and disrupting your workout and get ready to connect your mind to what the muscles are doing.
Try these strategies to focus on the muscular contractions during your next workout;
MAKE THE WEIGHT LIGHTER
WHA-A-A-AT?!? Lift less weight? This is a tough one for most men and one particular woman I train who wants to crush every exercise. Set the ego aside. Conventional wisdom states the heavier weight you lift, the stronger you become and the larger the muscles will grow. This is true. However, lifting weight just for the sake of lifting it off the floor isn't going to yield the results you are looking for if you want to build a better, symmetrical body while remaining injury free. I'm not saying use ridiculous light weight, I'm saying use a lighter weight that will allow you to pause and squeeze the muscles during the lifting portion (positive or concentric phase) of the movements allowing for a deeper muscular contraction, and then allow for the weight to be lowered (negative - eccentric phase) in a controlled motion and allow for a muscular stretch at the bottom portion of the rep. This will allow for a full range of motion which will also yield better results.
If you are focused on always beating your personal best (and there is a time and place for that) you will lose focus of the muscles you're supposed to be targeting and instead recruit other muscles just to execute the lift. Make the weight a little lighter, feel the muscles you're targeting, experience the lengthening and shortening of the muscle fibers as they contract and relax during each rep.
SLOW DOWN
Momentum... that is the enemy! Again, there is a time and place for fast reps. However, to be able to focus on the muscle(s) involved in a particular exercise and to really feel the contraction deep in the muscle, try slowing the reps down. When momentum is doing the work, you not only get little benefit from the exercise but will have a hard time focusing on the muscles working as well as set yourself up for possible injury.
The American Counsel On Exercise (ACE) as well as YMCA training protocols state a rep should be 2-1-4. That is, two count to lift the weight (concentric contraction), pause and squeeze the muscle at the top of the lift for a one count, then four count to lower the weight (eccentric contraction).
By slowing the movement down, it will allow you to focus on the particular targeted muscles working. It will allow your mind to focus on the squeeze of the muscle as you lift and lower the weight. It will allow the muscles to control the weight rather than mindlessly throwing the weight up and down.
BREATHE
It sounds crazy. But yes, don't forget to breath. Take a deep breath at the beginning of the rep, slowly exhale as you lift the weight. Anyone who has taken even just one yoga class will have been taught (hopefully) the importance of breathing while placing a load on your muscles. Concentrating on your breathing will allow your mind to focus on what you are doing during the specific exercise. It will provide oxygen needed for the deep muscle contractions during your exercise allowing for stronger muscular force to be generated.
Don't just go through the motions during your workout! You deserve to take the time for your workout without distractions such as phone calls, texts, Pintrest etc. Save that for before or after the workout. Allowing your mind to not be distracted by these things but rather focusing on your muscles working, getting your body and health to be at it's best, will reap benefits not only inside the gym but outside as well! Oh... and if you see that woman on her phone, talking loudly while working out... PLEASE ASK HER NICELY TO TAKE THE CALL TO THE LOBBY BECAUSE SHE IS DISRUPTING YOUR MIND-MUSCLE CONNECTION! GRRRRR