Can You Imagine Yourself To A Stronger Body?

Female masters athlete grabbing dumbbells in front of the gym mirror

“Mind over matter” right? While this might hold true for some domains, when it comes to building superior strength, the formula isn't as straightforward. A recent study delves deep into the realms of achieving maximal strength, arguing that mental effort is just as vital as physical exertion, and yes, it does, but you’ll wanna read on to learn more about the connection.

Defining Strength

To understand the path to maximal strength, researchers (Spiering et al) first define what “strength” refers to in this context. Strength is explained as the maximum force a person can generate on a given task. Though newbies might find themselves gaining strength with minimal effort, the road gets steeper from there. As the authors point out, just about any exercise stimulus can strengthen a sedentary and deconditioned individual. The journey towards pure strength eventually demands specific tactics including lifting near-maximum loads with near-maximum effort.

The Power of Mental Effort

Mental effort emerges as a critical player in this journey. Research included in the study reveals that even imagining oneself contracting muscles as forcefully as possible can lead to a strength increase. This mental visualization won’t replace the gains from physical training, but the harder one works on these imaginary contractions, the greater the increase in real-world strength. This mental effort, when translated into a weight room, enhances muscle activation involved in the lift and diminishes the activation of antagonist muscles, optimizing the training for maximum strength.

Despite the power of mental effort, the study highlights the indispensable role of other strength training components – proper form, intelligent program design, full recovery between workouts, and appropriate recovery between sets (recommending at least two minutes for experienced lifters).

Sign on the road that says "mind" to represent mind over matter

Exploring the Supramax Advantage

The study then introduces a technique known as the supramax advantage. This concept leverages the fact that individuals can lower more weight during an eccentric contraction than they can lift concentrically. Several methods to take advantage of this phenomenon are explored, including unilateral eccentric and bilateral concentric movements, supramaximal bench presses, end-range-of-motion partial reps, and variable resistance using bands or chains. These techniques are recommended with caution, underscoring the importance of safety and suitability for advanced lifters.

Key Takeaways

1. The Impact of Mental Focus:

- The study underscores the importance of mental focus in achieving better strength gains. This mental effort should complement physical effort to enhance the training outcome, especially for serious lifters aiming for maximal strength.

2. Supramaximal Training Intensities:

- Supramaximal training intensities aren’t suited for everyone. While they can be effective for advanced lifters who have exhausted the gains from traditional methods, they are mainly suitable for competitive athletes or lifters. The study advises awareness and cautious experimentation with these techniques.

Final takeaways

The pursuit of maximal strength is a comprehensive endeavor, involving both mental and physical aspects. Beyond just showing up, it demands consistent mental effort, strategic planning, and adherence to proven strength training principles, as highlighted by the research paper. The exploration of supramaximal training techniques offers new avenues for advanced lifters, albeit with a strong emphasis on safety and suitability.