The mind–muscle connection is all about being fully present with the muscle you’re trying to work, rather than just moving the weight from point A to point B. When you slow down a rep and really focus on feeling the muscle stretch, squeeze, and contract, you strengthen the communication between your brain and that muscle. This helps you recruit more muscle fibers, which can lead to better growth and strength over time. It also improves your form because you’re paying more attention to how your body moves, not just how heavy the weight is. A strong mind–muscle connection can prevent other muscles from taking over, reduce the chance of using momentum, and make each rep more effective. It doesn’t require anything fancy—just lowering the weight if needed, blocking out distractions, and intentionally tuning in to what your body is doing. When you practice this consistently, your workouts feel more controlled, more purposeful, and often give you better results. coach W

Something i am asked A LOT…. Whats the best movement? Whats the best weight? How many set and reps do i need to do? Simple focus on your split is it beneficial to your goals or are you smashing arms everyday I advise my clients a push, pull, lower split(P.P.L) As for movements KEEP IT SIMPLE. Compound movements for bigger groups (i.e plated loaded chest press for chest or dead stop row for back) you get the idea. Hitting the smaller muscle groups: Triceps, biceps, delts, traps… cuffs and cables, you cant make it any easier. Weight/load: Again go for something comfortable ideally 30% your working set and then 70% of your working set and warm up with these feeder sets usually 1-2 of these is only needed and only 3-5 reps to “warm up”. Working sets: The weight must be of substantial load to achieve stimulus in the muscles but not too heavy we train the muscle not the movement… Sets are easy it depends on your fatigue and your rate of progress, this allows me to allocate you the right volume but in a ideal world 2- working sets till failure with a decent load will get you where you need to be. That being said if you’re throwing the weight around it does nothing but set you up for injury. I like to use a 1-2-2-1 tempo with a full range of motion. Now legs…. well whats that? I could go on but then what would you need to pay me for😅 Message me to get started today