Mind muscle connection is the BIG topic in today’s behind the scenes footage… and as always… I share every meal I consumed today…
@0:05 Breakfast
@1:57 Back Workout – mind muscle connection
@3:06 Calves Workout
@8:30 Second Meal
@8:43 Afternoon ‘pick-me-up’
@9:05 Dinner
@9:18 Treat
Straight Arm Pulldown Mind Muscle Connection:
Focusing on the Lower Aspect of the Lats
When performing the Straight Arm Pulldown in the past, I’ve always ‘felt’ my upper back doing all of the work. I’d experience the ‘burn’ in the area just behind my armpits.
But for the past few months I’ve been tweaking my form, while trying to shift my focus toward the lower aspect of my lats… an area that I’m looking to improve… to help create a dramatic Christmas Tree Effect.
It’s required a great deal of focus and subtle adjustments to form. I have found that sticking my butt out and creating an arch in my lower back has been helpful.
The first couple reps I really need to focus on contracting the lower aspect of the lats at the bottom position. Once I ‘find it’… I hold that contraction… and keep it tight as I allow the bar to raise.
In the past I would have relaxed my lats and shoulders as the bar raised up… and I would lose a great deal of the tension in the muscle.
…but, when I focus on keeping the muscle contracted I can really ‘feel’ the lower aspect of my lats… and even the lower aspect of my traps and spinal erector muscles.
…and since I maintained that level of focus… the contraction in the lower aspect of the lats intensifies with each consecutive rep.
To me… this completely changes the exercise… and I LOVE it!
This is the beauty of being playful with your workout. You become so in-tune with your body, that subtle adjustments in grip and intention will create an entirely unique training effect.
Calve Press Mind Muscle Connection
Enhancing my mind muscle connection with exercises that work the calves has been a huge factor in their growth this year.
I have found that by focusing on pushing the platform away from me until I fully extend at the ankle joint… then thrust my lower shin forward… creates a maximum contraction in my stubborn calves.
I have realized that all these years of calve training, my technique sucked and I wasn’t working my calves to the best of their ability.
It wasn’t until I reduced the weight that I was able to really enhance my mind muscle connection and ‘feel’ the calves contract. Single foot calve presses played a big role in taking my mind muscle connection to the next level.
If you want to gain the most from your workouts… you need to be truly present in the moment… and experience the training session to the fullest.
Here’s my meal breakdown for the day…
Breakfast: approximately 550 calories
Full Strength post-workout shake: 300 calories
Second Meal: approximately 300 calories
Pick me up drink: approximately 150 calories
Dinner: approximately 400 calories
Evening Snack: approximately 350 calories
Total calories: approximately 2050 calories.
Here’s my activities for the day…
10 minute HIIT on stationary bike (20 second sprints, 40 second recovery)
Back Workout from Phase 5 of AMP – Aesthetic Muscle Plan.
10 minute calves workout
10 minute Abs Workout
30 minute walk with my dog Chief
My Current Stats:
5′ 7″
156 lbs
38 years old
Thanks again for following along with my body sculpting journey… and for allowing me to share in your journey too.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK is a Physique Coach and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular men and women sculpt their body into a chiseled work of art. Viewing training as an art form and your body as a sculpture is a simple shift in mindset that brings out the beauty in your ongoing body transformation.
The art of molding and chiseling an aesthetically pleasing physique with ideal proportions, spectacular symmetry, and magnificent detail is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self growth and self discovery that will impact every area of your life.
Learn more about Scott’s physique-focused training programs:
Build ROCK solid muscle with chiseled details by following Scott’s 6 month periodized muscle building system called AMP – Aesthetic Muscle Plan
Get a taste of Scott’s hardcore physique training programs with Physique Phreak
When Scott needs to urgently strip away stubborn sacks of fat for a photo shoot or bodybuilding contest, he turns to his time-tested proven system… Elite Physique system.
Check out Scott’s original physique training ‘work of art’… the Metabolic Masterpiece Body Sculpting Collection