nutrition and performance book

15. Form and the mind muscle connection
Correct form
Lifting a weight from A-B is not as simple as it seems. How often do we stand in the gym shaking our
heads (not literally) at the bad form and lack of mechanics that surround us? All the time! Throwing
weights about that are clearly too heavy for the specific muscle group. All this will do is lead to
negative results, injuries and more than anything it’s just a waste of time. Ego lifting is rife and it’s
something we should avoid at all costs if we want to get results.
Everyone is an expert in the gym. A friend of a friend told a friend that you should do certain things
to build a strong physique. The fact is that compound lifts and full range of motion ROM has always
been the best starting block to building muscle. To name a few like mark Rippetoe etc. they have
always stood by full ROMs and compound lifts and the results have stood the test of time, with both
athletes and non- athletes. Remember you’re not Mr Olympia. If you are, you don’t need to read
this. What works for them doesn’t mean it needs to be your way of training. They, like you would
have started somewhere. Form plays a major role.
Certain aspects like muscle mass, technique, experience and body composition (just to name a few)
is what will dictatei how much weight you can lift. Genetics and body types will also play a factor in
this. So, when training a muscle to grow we must implement the correct form. Especially when doing
compound lifts like the squat, bench press, deadlift and overhead press. As multiple muscle groups
are being used in unison during these movements. If the form is not correct, then you can injure
yourself and results will be non-attainable. Use a weight that is going to be suitable for your current
capability, not a weight that will affect form and cause unwanted stress on the body in a negative
fashion. Then over time progressively overload the body to gain more muscle.
What happens when we recruit a muscle is it will work until fatigue if it stays recruited. Once it tires
the body will naturally start to use other muscles to help the weight get to its destination. What we
want to do is find the correct weight dependant on the rep range and then work the required muscle
or muscle groups to its max potential. If the form breaks down and the isolation of the muscle
becomes diminished before the rep range has been successfully achieved, then we need to look at
our form and its relation to the weight being used. Fix the form and find the correct weight that will
successfully work the muscle to fatigue without trading off the mechanics of the lift.
Contrary to popular belief, lifting heavy weights won’t harm the body. If it is carried out in a safe
manner whilst utilising correct form. The body’s mechanics allow you to lift weights that would
scare off most people in the gym. It compensates in many spectacular ways to perform lifts that
increase strength and muscle mass. The mechanics allow opposing muscle groups to compensate for
heavy lifts taking tension off areas like the kneecaps, elbows and lower back for example. Where
problems come into play is when lifting is done incorrectly.
I will now explain each individual compound lift. Explain the do’s and don’ts of the lift.
Back squat
Bench press
Overhead press
Deadlift
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