The mind muscle connection explained

The human body is remarkable. The exercise induced by the body is mind blowing. Take resistance training for example. Something as simple as lifting weights triggers several systems of the body to work in compliance in order to lift weights. 

In no particular order the mind (neural system), muscular system (duh), ligaments and tissues, and hormonal (endocrine system) all play a factor.

For the neural system I’ll go with the adaptations that go along with lifting weights. The sliding filament theory is what makes the muscles move. This post focuses on the adaptation process. Three key words to know are recruitment, rate coding and synchronization. They are intertwined but for post purposes I’ll go over each one individually. Recruitment is the process of recruiting enough muscle fibers in order to lift the particular weight. If I am lifting 25 pounds, then my body recruits enough muscles to lift 25 pounds; if I lift 50 pounds then the body recruits more muscles. This is accomplished by motor units. Simply put a motor unit is an alpha motor neuron and the muscle fibers it innervates. A larger muscle such as the quadricep entails more motor units while a smaller muscle such as the eye may only have one. When a motor unit is activated all of the encompassing muscle fibers contract. This is called the all or nothing principle. The body systematically recruits type 1 muscle fibers then type 2 muscle fibers. In some extreme cases by well-trained athletes type 2 can be recruited first. This principle is called selective recruitment. It can also happen in Olympic lifts (power clean/snatch) or plyometric exercises. The heavier you lift the more motor units are activated. Additionally, compound lifts activate more motor units. Rate coding is how fast those muscles are recruited. A more trained individual recruits motor units faster and increases the firing rate of motor units. Synchronization of recruitment and rate coding is another adaptation of resistance training. Think about this if I am squatting, I want all of my leg muscles to synch up to in order to lift weights.

In order to elicit these neural adaptations, one must continuously lift weights at an increased weight. Stagnate lifting or lifting the same weight over and over may elicit some adaptations, but to further adapt the body more stress has to be applied.