Mind Over Muscle

Mind-muscle connection doesn’t work everywhere.
Use it on the wrong exercises and it costs you.

Try to feel your hamstrings during a deadlift.
Bar slows, force drops.
Rush lateral raises without intent.
Traps take over, delts barely fire.

Most people get this backward.

Get this wrong and you either lift less or grow less.

Let’s break down what MMC is and how to use it.

MMC isn’t mystical.
It’s motor control.
Your ability to consciously recruit a specific muscle.

Can you squeeze your glutes while standing?
Can you contract your lats without pulling anything?

If yes, the pathway is there. If no, it needs practice.
Where you put your attention during a rep changes how your nervous system fires.

Internal Focus (MMC)
Feel the target

You think about the muscle itself.
“Squeeze the chest.” “Feel the biceps contract.” “Engage the glutes.”
Your attention is on tension, stretch, and contraction.

• Increases activation of the target muscle
• Reduces compensation
• Best for: isolation and stable accessories

External Focus
Move the system

You think about the movement or outcome.
“Push the floor away.” “Drive the bar up.” “Pull the handle to the chest.”
Your attention is on load, path, and output.

• Improves coordination, speed, and force
• Optimizes the whole pattern (not one muscle)
• Best for: compound lifts

Your nervous system can’t micromanage a single muscle and execute a complex movement with full efficiency.

• Deadlift with internal focus:
you “monitor one muscle” → output drops and mechanics drift.
• Curl with external focus:
you “just move the weight” → helpers steal the set, biceps do less.

Match the focus to the goal.

Rule of thumb
• Multi-joint, heavy, explosive → External
• Single-joint, controlled, isolation → Internal

External Focus: Compounds (cues)
• Deadlift: “Push the floor away.”
• Squat: “Drive through mid-foot, spread the floor.”
• Overhead Press: “Punch the line, ribs down.”
• Barbell Row: “Lead with elbows, bar to stomach”
• Pull-ups/Chin-ups: “Chest to bar, pull elbows to hips.”

Internal Focus: Isolation (cues)
• Biceps Curls: “Squeeze the bicep, hold at top, control the stretch.”
• Lateral Raises: “Lead with elbows, reach wide.”
• Leg Extensions: “Squeeze the quad, control the way down.”
• Chest Flies (cable/DB): “Bring hands together, feel the chest stretch at bottom.”
• Hamstring Curls: “Heel to glute; pause at top.”
• Triceps Extensions: “Contract the triceps at lockout, no shoulder sway.”

When in doubt:
If it’s heavy and coordination-limited → External.
If it’s controlled and tension-limited → Internal.

Bulgarian split squats, single-leg RDLs, single-arm rows sit between categories.

Depending on the weight and intention, use the following rule:

• Strength/balance sets (heavier) → External
• Tension-focused sets (lighter, stable) → Internal

Mind–muscle connection works.
When you use it where it belongs.
Match the focus to the exercise.
Stop applying one rule to everything.

Train Hard.
Think Deep.
Live with Intent.

— The CODE