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Mind Muscle Connection und Muskelaufbau: 3 Studien | 5 Übungen Zum Inhalt springen Mehr Muskelaufbau ist ein vollmundiges Versprechen, ich weiß, vor allem, wenn man unter dem Schlagwort Mind Muscle Connection gerne mal mit völlig verquasten Inhalten konfrontiert wird:
“Verbindung zum Muskel herstellen”
“Muskelgefühl verbessern”
“Muskelwachstum durch Gedanken”
Dabei will man doch nur Muskeln aufbauen und kein Selbstfindungsseminar belegen.
Also geht es heute nicht um die gefühlige Seite des Kraftsports, sondern um Fakten aus der Wissenschaft und darum, wie die Mind Muscle Connection konkret beim Muskelaufbau helfen kann.
Was ist die Mind Muscle Connection? Der Begriff selbst ist schon ein wenig irreführend, denn eine Verbindung zwischen Geist und Körper besteht natürlich immer. Wir kommen einen Schritt weiter, wenn wir “mind” mit “Gedanken” übersetzen und die Mind Muscle Connection als Aufmerksamkeit oder Fokus auf den Muskel verstehen.
Besteht dieser Fokus denn nicht immer beim Muskeltraining?
Definitiv nicht, zumindest bei den meisten Kraftsportlern. Der Fokus ist auf die Aufgabe gerichtet. Das Gewicht muss nach oben, möglichst einmal mehr als beim letzten Mal und hierfür sollte der Schmerz im lichterloh-brennenden Muskel so lange wie möglich ignoriert werden.
Der Schritt zur Mind Muscle Connection ist dann getan, wenn wir diesen Fokus umdrehen, von extern auf intern:
Externer Fokus: Aufmerksamkeit auf das Gewicht / die Wiederholung
Interner Fokus: Aufmerksamkeit auf den Zielmuskel / die Bewegung.
Studien zur Muskelfokussierung Genau so wurde das Design einer neueren Studie entwickelt, die zu überraschenden Ergebnissen kam.
Es wurden drei Sätze Kniebeugen und Kreuzheben mit 80% 1RM bis zur Ausbelastung ausgeführt. Jeweils ein Satz davon:
ohne Anweisung des Trainers (Kontrollsatz) Anweisung, das Gewicht zu fokussieren (z. B. “push the bar up”) Anweisung, den Muskel zu fokussieren (z. B. “extend your knee”) Alle Teilnehmer der Studie waren männlich und erfahrene Fitnesssportler, aber keine professionellen Athleten. Die findet man allerdings so gut wie nie in solchen Studien.
Das wenig überraschende Ergebnis: die Sätze mit externem Fokus auf das Gewicht brachten signifikant mehr Wiederholungen hervor. Sportler kennen den Effekt, wenn der Trainingspartner brüllend neben ihnen steht und die letzten Wiederholungen am liebsten eigenhändig aus dem Körper drücken würde.
Der Trainingssatz mit internem Fokus auf den Muskel brachte bei beiden Übungen signifikant weniger Wiederholungen hervor. Sogar weniger als der Kontrollsatz.
Warum also noch über Mind Muscle Connection reden?
Das (für mich) sehr überraschende Ergebnis: Der Trainingssatz mit interner Fokussierung zeigte höhere Werte in der Muskelaktivierung und zwar ebenfalls signifikant höher als beim Kontrollsatz und mit externer Fokussierung.
EMG-Werte sollten immer mit Vorsicht betrachtet werden, aber sie geben einen brauchbaren Hinweis auf Muskelaktivierung und damit langfristig auch auf Muskelzuwachs . Zumal hier nicht unterschiedliche Übungen und Muskeln verglichen wurden, sondern eben nur der Fokus. Die Ausführung der Übung blieb jeweils gleich.
Bewegte Last ist nicht gleich Muskelaktivierung Da muss sich der ambitionierte Freizeitsportler erst einmal setzen: mehr Wiederholungen mit dem gleichen Gewicht bedeutet nicht automatisch mehr Muskelaufbau.
Die genannte Studie ist nicht die erste zu dem Thema. Zuvor kamen auch schon Marchant et al und kein geringerer als Bred Schoenfeld zu ähnlichen Ergebnissen:
“Results show significantly greater increases in elbow flexor thickness in INTERNAL versus EXTERNAL (12.4% vs. 6.9%, respectively); similar changes were noted in quadriceps thickness. … The findings lend support to the use of a mind-muscle connection to enhance muscle hypertrophy.”
“Results show significantly greater increases in elbow flexor thickness in INTERNAL versus EXTERNAL (12.4% vs. 6.9%, respectively); similar changes were noted in quadriceps thickness. … The findings lend support to the use of a mind-muscle connection to enhance muscle hypertrophy.”
Schoenfeld BJ, Vigotsky A, Contreras B, Golden S, Alto A, Larson R, Winkelman N, Paoli A. Differential effects of attentional focus strategies during long-term resistance training. Eur J Sport Sci. 2018 Jun;18(5):705-712. doi: 10.1080/17461391.2018.1447020. Epub 2018 Mar 13. PMID: 29533715.
Wie kann die Mind Muscle Connection trotz weniger bewegter Last für mehr Muskelaktivierung sorgen? Ein Teil der Antwort ist sicherlich die Co-Aktivierung des Antagonisten, welche mehr Muskeln involviert, aber die Performance des Zielmuskels verringert.
Das erklärt aber noch nicht, warum in den Studien der Zielmuskel mehr Masse aufgebaut hat.
Die Kraftentfaltung in isometrischen Übungen könnte hier einen Hinweis geben. Denn bei isometrischen Übungen kann die Leistung auch der Muskelanteile erhöht werden, die in der spezifischen Position ein sehr ungünstiges Drehmoment aufweisen und somit von dynamischen Übungen weniger gut erreicht werden.
Offensichtlich macht sich die Mind Muscle Connection diesen Effekt zunutze.
Damit rückt nicht nur die Bedeutung von isometrischen Übungen wieder in den Mittelpunkt. Die Untersuchungsergebnisse bestätigen auch eine Grundhaltung aus dem Bodybuilding der Alten Schule, in der kontrollierte und konzentrierte Bewegungen wichtiger waren als die reine Wiederholungszahl und das bewegte Gewicht.
Mind Muscle Connection verbessern Wenn wir die Mind Muscle Connection in den Trainingsplan einbauen wollen, müssen wir Übungen und Ausführungsvarianten finden, die dieser Trainingsform entgegenkommen.
Grundsätzlich sollte die Möglichkeit einer langsamen und kontrollierten Ausführung gegeben sein, einschließlich Betonung der Extension und idealerweise der isometrischen Phase am Wendepunkt der Bewegung.
Es versteht sich von selbst, dass sich einige Übungen für diese Art zu trainieren besser eignen als andere. Allerdings frage ich mich, ob es ein Zufall ist, dass Bodybuilding-Übungen mit dem Ziel Muskelaufbau sich grundsätzlich besser eignen als Übungen aus dem Kraftsport.
Wahrscheinlich nicht.
Eher ungeeignet: Ballistische Übungen und Reaktivkraft Als ballistische Übungen fassen wir alles zusammen, was eine unverhältnismäßig hohe Energieleistung am und vor dem Start der Bewegung benötigt.
Ein Paradebeispiel dafür ist schweres Kreuzheben. Bei Wettkampfsportlern sieht man oft, dass quälend lange Sekunden vergehen, bevor sich die Olympiahantel überhaupt bewegt. Ab da wird es zwar auch nicht unbedingt leicht, aber ein Gegenstand in Bewegung ist nun mal leichter zu bewegen als ein toter Gegenstand.
Das weiß jeder, der schon mal ein Auto geschoben hat.
Versucht man die Übung langsam und kontrolliert auszuführen, müsste man nicht nur das Gewicht dramatisch reduzieren. Auch die Verteilung der Last auf die Muskeln würde sich verändern.
Ich würde auch die Klimmzüge zu den ballistischen Übungen zählen. die für das Training der Mind Muscle Connection tendenziell ungeeignet sind.
Reaktivkraft wird zum Beispiel bei schweren Kniebeugen benötigt. Hier macht sich der Sportler den Dehnungs-Verkürzungs-Zyklus der Muskeln zunutze, der Wendepunkt wird also betont dynamisch gestaltet, um Energie für den Rückweg zur Hantelablage zu generieren.
Insofern hat man sich für die oben erwähnte Studie gerade die zwei Übungen, Kreuzheben und Kniebeugen, ausgesucht, die meines Erachtens am schlechtesten für das Training der Aufmerksamkeit auf den Muskel geeignet sind.
Ähnlich verhält es sich mit Freizeitsportlern, die beim Bankdrücken den Brustkorb mehr oder weniger als Trampolin für die Langhantel nutzen. Im Wettkampf ist deswegen das Ruhen der Hantel auf der Brust vorgeschrieben.
Die Reaktivkraft zu nutzen ist nicht per se falsch und kann vor allem bei sportartspezifischem Training große Erfolge zeigen. Nur für die Mind Muscle Connection taugt diese Art Training eher nicht.
Techniken und Übungen für die Mind Muscle Connection Kommen wir zu den Übungen, die für das Training der Mind Muscle Connection besser geeignet sind.
Isometrische Übungen Die Betonung des isometrischen Anteils könnte ein Grund dafür sein, warum Turner und Calisthenics-Sportler teilweise so stattliche Muskeln entwickeln. Das ist allerdings nur meine Spekulation.
Klar ist, dass sich Übungen mit dem eigenen Körpergewicht sehr gut für die Mind Muscle Connection eignen. Dazu gehören zum Beispiel:
Klimmzüge Liegestütze Kniebeuge wenn diese nicht explosiv oder reaktiv ausgeführt werden, sondern die Last jeweils etwa im Gelenkwinkel von 90° gehalten wird. Der Wall Sit ist ein sehr gutes Beispiel dafür.
Peak Contraction Das Peak Contraction Training lässt dynamische Übungen zu, betont aber besonders den Punkt der höchsten Muskelspannung.
So wird zum Beispiel beim vorgebeugten Rudern die Hantel ganz an den Körper herangezogen und am obersten Punkt vier bis fünf kurze Wiederholungen von wenigen Zentimetern ausgeführt, bevor man die Hantel wieder absenkt. Gleiches ließe sich auch mit Konzentrationscurls für den Bizeps machen.
Beim Bankdrücken sollten die Peak Contractions hingegen nahe der Brust stattfinden.
Unilaterales Training Mit einseitigem Training lässt sich nicht nur ein spezifischer Muskel im Sinne der Mind Muscle Connection fokussieren. Man hat auch die Möglichkeit, dynamisch zu trainieren und die freien Gliedmaßen zur Überwindung der Punkte der Bewegung zu nutzen, die sonst nur ballistisch überwunden werden können.
Beispiel 1: Einarmige Bizepscurls
Die Übung wird langsam und kontrolliert mit Fokus auf den Muskel ausgeführt, zum Beispiel 2 Sekunden heben, 4 Sekunden senken des Gewichts.
Um trotz der langsamen Geschwindigkeit den “Sticking Point” nahe des rechten Winkels im Ellenbogengelenk zu überwinden, wird hier die andere Hand zur Hilfe genommen.
Beispiel 2: Pistol Squats
Pistol Squats sind hart, dies aber vor allem im unteren Anteil der Bewegung. Wer sich hier eine Stütze baut oder vielleicht freistehende Dip Barren zur Stabilisierung zur Verfügung hat, der kann diesen Teil auch in langsamer Bewegung und mit Mind Muscle Connection überwinden.
Das sind nur zwei Beispiele, Anwendungsmöglichkeiten gibt es genug.
Training mit Power Bands Das Power Bands für das Training zuhause eine wertvolle Hilfe sein können, hatte ich schon an anderer Stelle erwähnt. Für das Training der Mind Muscle Connection bieten sie aber einen weiteren unschätzbaren Vorteil.
Der Widerstand steigt mit zunehmender Strecke an, verhält sich also entgegengesetzt den ballistischen Übungen. Somit kann das Training langsam und mit Fokus auf den Muskel ausgeführt werden. Am Punkt des höchsten Widerstands wird die Spannung ein bis zwei Sekunden oder länger gehalten.
Das man bei diesem progressiven Widerstand den Muskel besonders spürt, um doch mal einen der verquasten Begriffe aufzugreifen, ist mir bei meinem Training zuhause durchaus schon aufgefallen. Auch die Tatsache, dass man mit ein wenig Geschick den Muskel aus ganz unterschiedlichen Winkeln trainieren kann, trägt zusätzlich zur Muskelaktivierung bei.
Für mich sind Widerstandsbänder eine der besten Möglichkeiten, die Muskelarbeit und nicht das externe Gewicht zu fokussieren.
Training ohne Wiederholungen Dazu dient auch der letzte Tipp, nämlich bei Übungen der Mind Muscle Connection nicht die Wiederholungen zu zählen.
Das ist nicht leicht für ambitionierte Sportler, die gerne neue Rekorde aufstellen, aber sehr sinnvoll, gerade in der Gewöhnungsphase dieses Trainings. Denn natürlich ist es so, dass wir instinktiv versuchen die letzte Wiederholung herauszuquetzschen, um das Ergebnis der vergangenen Trainingseinheit zu toppen.
Im Ergebnis findet damit aber wieder eine externe Fokussierung statt, denn die Aufmerksamkeit liegt wieder auf dem zu bewegenden Widerstand und nicht auf dem Muskel. Was normalerweise Zielführend für die Trainingsplanung und -periodisierung ist, ist in diesem Fall eher hinderlich.
Stattdessen sollte man sich von solchen Limitierungen frei machen und sich voll auf den Muskel konzentrieren. Gerade erfahrene Sportler sollten keine Probleme damit haben, die Muskelbelastung auch ohne gezählte Wiederholungen abschätzen zu können und so das Training zu steuern.
Natürlich ist auch nach wie vor das Training in verschiedenen Belastungsbereichen und mit verschiedenen Widerständen möglich, ohne dabei die Wiederholungen zu zählen.
Fazit Zunächst mein Disclaimer, denn ich immer anbringe, wenn ich Studien zitiere: Studienergebnisse repräsentieren nicht DIE Wahrheit, sondern immer einen sehr spezifischen Ausschnitt der Wahrheit. Deswegen würde ich zugunsten der genannten Studienergebnisse auch nicht gleich mein komplettes Training umschmeissen.
Dennoch möchte ich wiederholen, dass hier gleich mehrere Studienergebnisse eine Trainingsphilosophie stützen, die im Bodybuilding früherer Jahre, unter anderem Mike Mentzer’s Heavy Duty, mal gang und gäbe waren.
Darüber hinaus bestätigen die Studien, dass Muskelaufbau und Krafttraining zwar eng verwandte Themen sind, aber nicht deckungsgleich. Wie andere Ergebnisse bereits gezeigt haben, lassen sich mit leichten Gewichten sehr wohl massive Muskeln aufbauen.
Meine Empfehlung wäre, Übungen der Mind Muscle Connection regelmäßig in die Trainingsplanung einzubauen, ohne ballistische und reaktive Übungen außer Acht zu lassen. Im Idealfall werden letztere durch das Training der Muskelfokussierung und den Trainingstag mit leichteren Gewichten noch effektiver.