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Picture what is happening internally as you perform.

If your lifting a weight for several reps really concentrate. Picture the different muscle filaments being strained and damaged inside of the fibres. Really put your mind in the muscle and make sure if your isolating muscle groups that your so strict and intense that only those involved are working. Picture your muscle internally breaking down under the immense stress you are causing.

The concept is simple, you focus. You focus hard and become engrossed in your repetitions. This extreme level of focus does several things. Firstly it builds better motor pathways, meaning you become better at performing the movement and build a higher skill level. As a byproduct of being strict and intense with each rep you will recruit more of the muscle fibres from the relevant muscle being worked, as opposed to say losing 30 % of the intensity to a secondary muscle group. This will enhance the stimulation of mTOR which as discussed in the muscle building section is the primary aim of a strength based resistance session.

The technique can also be used to enhance recovery time in-between sets or during and after conditioning. I have personally found, that using this in-between sets is very successful, I use this with all of my clients and athletes, I help them implement it using guided imagery. So in-between Rounds of a boxing bout I will change my voice tone and word speed. I slow the world of the boxer down and remind them to try and breathe using the 7-11 method mentioned in the visualisation section and instruct them to picture their heart beating slower and their lungs regaining a normal breathing pattern. They will then be given technical instruction and observations made by the corner team, then 15 seconds before going back out will be told to regain focus in a up beat tone and they will get back to work.

You must learn to be your own internal coach, make the effort to stay focused and address any issues that lead you astray. Keeping that intense level of focus through an entire session is a difficult task and takes a lot of practice but if you want to be the best you can be you must truly commit to your cause. Make a real effort to think about everything your doing, don’t be distracted by those who think your training environment is a social event.

Intensity is key!

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