This might be the biggest myth in fitness

Summary

The video explores the idea of 'mind-muscle connection' in training and whether athletes can accurately sense which muscles are activating during exercises. A study measuring both subjective feelings and objective muscle activity (via EMG) reveals a lack of correlation, highlighting that people often misjudge muscle activation. Despite common beliefs, the data suggests that muscle growth is more accurately predicted by biomechanics and scientific research, rather than how exercises 'feel'. The video argues for relying on evidence-based approaches in training over subjective sensations.

Takeaways

• 😀 Exercise selection based on how an exercise feels is common, but subjective feelings of muscle activation may not align with actual muscle activity.
• 😀 The concept of 'mind-muscle connection' assumes that feeling a muscle working leads to greater growth, but this connection might not be as strong as many believe.
• 😀 A study conducted on strength-trained athletes showed no significant correlation between their subjective feeling of muscle activation and objective muscle activity measured via EMG.
• 😀 EMG (electromyography) is a more reliable measure of muscle activity, though it's still not perfect in predicting muscle growth directly.
• 😀 At a group level, the correlation between perceived and actual muscle activation can seem reasonable, but at an individual level, it is often inconsistent and unreliable.
• 😀 Many athletes significantly underestimate differences in muscle activation across exercises, leading to incorrect assumptions about what muscles are being worked.
• 😀 It's important to differentiate between muscle 'feel' (metabolic stress, pump) and actual muscle tension that leads to growth. The two are not always related.
• 😀 Many people report not feeling certain muscles during exercises (e.g., glutes, lats, delts), but this doesn't correlate with how those muscles activate or grow during training.
• 😀 While using higher intensity loads (4-6 RM) might influence how well people feel muscle activation, this doesn't necessarily mean that the feelings are an accurate reflection of muscle tension or growth potential.
• 😀 EMG research has proven helpful in understanding muscle activation, even when subjective feelings are misleading, as seen in the example of squats not activating the hamstrings as some assume.
• 😀 The main takeaway: Relying solely on subjective feelings during exercise selection is unreliable. It's better to focus on biomechanics, scientific data (like EMG), and long-term muscle growth outcomes.

Q & A

What is the common approach people use when selecting exercises in the gym?

Most people base their exercise selection on how the exercise feels, focusing on whether they can feel the target muscle working. If an exercise gives a good pump or contraction, they tend to keep it in their routine.

What is 'mind-muscle connection' and how is it perceived in exercise?

The mind-muscle connection refers to the idea that people can consciously feel which muscles are activating during an exercise. It is commonly believed that feeling a muscle working equates to better growth, but this idea has been questioned by scientific research.

What was the purpose of the study conducted in the transcript?

The study aimed to investigate whether individuals can accurately feel which muscles are activating during exercises. The researchers compared subjective feelings of muscle activation with objective measurements using electromyography (EMG).

What is EMG and how is it used in the study?

EMG (electromyography) is a technique that measures the electrical impulses in muscles to assess their level of activation. In the study, EMG was used to objectively measure muscle activity during various exercises and compare it to participants' subjective feelings of activation.

What were the main findings of the study regarding subjective vs objective muscle activation?

The study found that there were no significant correlations between subjective feelings of muscle activation and the actual muscle activity measured by EMG. Participants often underestimated or misjudged the level of activation in different muscle groups.

How did the results differ when looking at the group level vs individual level?

At the group level, there were some rough correlations between subjective and objective muscle activation. However, at the individual level, the data was inconsistent, with wide variance in how much muscle activity participants felt, which did not correspond to the actual EMG readings.

Why might people be inaccurate in sensing muscle activation during exercises?

People may rely on preconceived knowledge about which muscle groups should be active during certain exercises, rather than their actual sensory experience. This can lead to them focusing on muscles they expect to feel, even if those muscles aren't as active as they think.

What is the relationship between load intensity and muscle activation in the context of the study?

The study used 4 to 6 repetition maximum (RM) loads to ensure participants were lifting heavy enough. This intensity level is associated with higher levels of muscle activity, which contrasts with many EMG studies that use lighter loads and are less reliable in predicting muscle activation.

How does metabolic stress relate to feelings of muscle activation?

Metabolic stress, such as the pump or burn felt during exercise, might influence how people perceive muscle activation. However, these feelings don't necessarily correlate with actual muscle activity or mechanical tension, which are more important for muscle growth.

What does the study suggest about using subjective feelings for exercise selection?

The study suggests that subjective feelings of muscle activation are unreliable and should not be the primary basis for exercise selection. Instead, exercises should be chosen based on biomechanics and objective data, such as EMG, MRI, and ultrasound research.