Using Momentum vs. Using Intention Only - Which Is Best to Promote Muscle Growth?
The more weight you lift, the more load through the muscle and the more it’s forced to adapt right? Well yes and no. Weight is important, but it’s not the only factor to consider. In fact, there is a delicate balance between load and intention that must be considered in order to achieve optimal results - which can be really hard to achieve.
Lifting with Momentum ONLY
Using quick, jerky movements to swing the weight can compromise proper form and range of motion, leading to decreased muscle activation and a higher risk of injury. In fact, momentum lifting can even reduce the amount of weight you are able to lift over time, as your muscles become fatigued and your technique suffers.
Lifting with Intention Only
Focusing purely on intention would be where, for example in a bicep curl, you are not only putting your mind into the muscle, but actively trying to limit / avoid using any secondary muscles. You may do this by imaging your hands are trying to resist lifting the weight, or your triceps are actively trying to stop you lifting your arms from lifting.
While this can be beneficial for beginners to help them learn how to connect to their muscles and achieve a better mind-muscle connection, focusing solely on intention and neglecting load can also be limiting as it may not be enough to stimulate muscle growth and increase strength.
Mixture of Both
The key therefore, is to a mixture of both. This means taking the time to fully engage and connect with the muscle group you are working on during an exercise, rather than relying on momentum to move the weight, or using so much intention that you significantly limit the amount of weight you can lift. By doing so, you can achieve better muscle fibre recruitment and a more effective workout.
So, the next time you hit the gym, don't just swing the weight - take the time to connect with your muscles and engage them fully. Don't be afraid to lift heavier weights, but also pay attention to proper form and range of motion. And, use your intention to enhance your technique and control, without sacrificing the load required for muscle stimulation and growth.
This means selecting a weight that challenges you while still allowing you to maintain proper form and range of motion. It also means focusing on the mind-muscle connection and using intention to enhance your technique and control, without sacrificing the load required for muscle stimulation and growth.