Date: Fri, 30 Apr 1999 00:44:10 EDT From: Mcsiff@aol.com Subject: Strength_List: AUTO-MIND TRAINING There are endless arguments about which training methods are best for developing hypertrophy, but little is ever resolved. More often than not, the combatants sound more like they are religious fanatics than logical scientists and athletes. BACKGROUND ISSUES Part of this is due to the fact that everyone's favourite bodybuilding belief is based almost entirely on physical issues such as muscle tension, hormonal levels, exercise variety, muscle fatigue, muscle fibre types, volume of training, density of training and so forth. Maybe an important missing link is missing from many of the arguments. Thus we have at one another's throats the "Superslow" Shamans, the Tension Time Tetrarchs, the Ball Brotherhood, the Power Clean Priesthood, the Powerlifting Pontiffs and the HIT Squad (Highly Intensive Training - yes, I know some like to call this High Intensity Training, but it just is not high intensity training according to the accurate meaning of intensity). We have heard the pros and cons of each of those systems, but very few folk have abandoned their chosen passionate religions to join another training religion. The adherents of each believe in their own specific training faiths with such fervour that ministers, rabbis, pastors and other religious leaders must be green with envy! THE MENTAL MISSING LINK Let us return now to the missing link alluded to earlier. It is nothing new for anyone to say that the most effective training should involve both mind and body, both psychology and physiology. Conferences nowadays are more frequently addressing the use of the mind and so-called mind-body training regimes, with hosts of speakers rehashing much the same types of mental training, ranging from visualisation strategies, breathing regimes, meditative rituals, NLP mantras and modified martial arts to chanting and yoga. Certainly these mind games may work well in some cases, but only the most intrepid and dedicated will apply these methods on a long-term basis, largely because the 'average' fitness devotee wants quick 'fixes' which require little additional work or single-minded concentration. ENTICING THE MIND At this point some readers may be saying to themselves: "Aha , I know what's coming next - some simple, new-sounding technique of mind training!". If so, they are going to be disappointed, because I am almost going to suggest the opposite. Yes, by proposing that we ignore conscious attempts to involve the mind, we may involve it even more effectively! How is this possible? Well, the mind will involve itself in training to a greater extent if you simply allow the exercise to entice or seduce the mind into committing itself more sincerely to the action. How does one do that? Let us begin by asking how strongly the mind becomes involved in any gym exercise if you use light, unchallenging movements, loads, reps, sets and workouts. We all know the answer to that - under those conditions, the mind can go on holiday, keep almost entirely out of the training process and even allow you to read, talk or watch TV while you are exercising. Does this sound familiar? Now let's move to the exactly opposite scenario and use heavy weights, use HIT methods, use heavy "Superslow", use near maximal loads, reps to failure, novel training variations, concentration curls, minimal rest intervals and other very demanding or challenging training strategies. Under these conditions, can you let the mind relax, take a hike elsewhere and watch TV and complete the exercise effectively? Not a chance! There we have it - a very real reason why any of the apparently different methods of bodybuilding development may work! It may well be that all of these methods force the training to go beyond mere use of the body and reflexively compel the mind to involve itself very powerfully in the action. The more demanding the exercise (within limits - because the mind can switch off or dissociate to avoid supreme pain), the more the mind and body are compelled to join each other in the enterprise. Voila!- automatic mind-body training without the need for any special rituals! The exercise becomes the ritual, as well as the training method. Now let's go back to those warring factions - can anyone name any successful bodybuilding or hypertrophy training technique which does NOT compel the mind to become powerfully involved in the action? Whether it is counting time under tension, fighting against "superslow" movements, tensing every muscle fibre in working to failure or against a near maximal load, or counting the concentric and eccentric phases of a movement, the mind is automatically enticed or bullied into the action. CONCLUSION In other words, if you are doing anything effectively to the utmost of your capabilities, the mind usually does automatically what needs to be done. Maybe this is a good reason why it is often very difficult to single out any one training method against another in producing good results. It certainly goes a long way to explaining why a lot of folk just don't have much success with any method - their minds just aren't involved in the appropriate manner when they exercise with whatever method they are using! Dr Mel C Siff Denver, USA mcsiff@aol.com ------------------------------ Date: Fri, 30 Apr 1999 14:47:35 +0930 (CST) From: Zen Subject: Re: Strength_List: AUTO-MIND TRAINING As I understand Mel's argument, he's proposing that greater "mind" involvement is a primary contributing factor in the level of results. This claim is based on the level of mental involvement (perhaps concentration or focus might be a better word) differing greatly between easy, non-productive sessions, and the massive level of concentration in maximal, driven, high intensity result producing workouts. There is a direct and causal link between levels of stress (physical or cognitive) being imposed and corresponding levels of mental focus; so if you're busting a gut under a difficult weight, you have no choice but to concentrate and involve the mind, whereas when someone's doing twenty reps with an empty bar it takes effort to focus, you can be miles away. The point? If you're doing a difficult workout, you have no choice but to focus. So its not that the mental involvement of focus in heavy lifting is some contributing factor to the improvements, its that doing the hard work required for progress leaves you no choice but to concentrate. Its just how the mind works. Proposing that the focus contributes to progress is redundant, and it would also suggest that you could work out by lifting a broomstick with great mental intensity. In contrast to this, you can work out like a health club bunny and get absolutely nowhere, while simultaneously not having to pay any attention to your workout... sound like anyone you've seen? If anyone is interested in mental factors affecting lifting performance, self efficacy (the belief you can do it) is the main contributing factor. High and low anxiety levels detract from optimal performance, while moderate anxiety facilitates performance. - -Ben Haines.