How to Use your Brain to Build Muscle 

Research has already proven which bodybuilding techniques work and which don’t, but they have yet to delve deep into the role the mind plays in building muscle.

Whether the research has been done or not, we can’t just ignore the possibilities.

• Positive attitude - Anyone who creates this type of change does so because they believed that they could.

• Imagery - Each successful person could see themselves at the end of their goal - looking and feeling like the wanted to.

• Winning Mindset - It takes focus and dedication to create the desired change.  The mind uses its ability to focus on the goal in sight.

Imagine if you consciously used these mental skills to improve your training program.  You’d see the results you wanted – fast. Let’s take a closer look.

A Positive Attitude is a Key to Success

When you start your weight training program, you need to believe in your chance of succeeding, otherwise why bother – right? So this positive outlook is why you start your program.

As you believe in your success and your program, you will start to succeed. The first steps of success encourage you to keep going and reinforce your attitude that everything is working well. There are always plateaus and setbacks, but this positive attitude is what propels you through them to the success on the other side.

People who are predominantly negative won’t be able to see past these problems and they will quit before reaching their goals. A predominantly positive person will work through the experiences and learn from them.

They will ultimately maintain a positive outlook long enough to succeed.

Which type of person do you want to be? That’s not really a fair question is it - because no one wants to be a failure and the whole reason for setting these goals is to achieve something worthwhile.  Our thinking has become habitual.

The good news is that if it’s working for you then carry on but if it isn’t, then the habit you’ve formed about being negative thinker can be changed.

It takes practice but you can choose to think positive.

However, no matter how much practice is required, the results are life changing. You have a choice and you can choose to think positive.

In order to work on this, set out small easily attainable goals. Be realistic. For muscle building, set a 2-3 month period to gain ten pounds. This is a very realistic goal. You can always meet this goal early, and then set another goal.

It’s always a good idea to set out a longer-term goal as well. This shows the small steps that lead up to a major goal. A good long-term time frame is six months. Plan to have that body you’ve always wanted in time for water-skiing next summer.

As you work toward these goals you have to watch out for a sense of doubt or insecurity creeping in. This is especially true if some of your short-term goals take a little longer than you had planned.

These types of feelings are normal but you don’t have to let yourself be sidetracked by these insecurities. You can do this. Focus, believe in yourself, and realize this is your future. No one else can change your future but you.

Stay positive and slowly but surely, feeling positive will become natural. If you think you can gain weight and build muscle then you will believe it – and then it will happen.

Use Imagery to See Yourself Succeed

Imagery is another name for visualization, one of the most powerful tools available to each of us.  See yourself with the physique you really want to have. 

Imagine this "new you" in great detail. See the massive muscles, flex them in your mind, pose them so you know how they look and feel.

When you practice this technique you can feel this new body like it was the one you have today. You need to practice this technique often. Keep the pictures in the front of your mind, look at them every day, and feel the emotion that goes with owning this powerfully stunning body.

This image is what will keep you focused on your goals. It will help push you each step of the way toward attaining your goals.

But what if you can’t imagine your body looking anything like a professional bodybuilder?

Then take the time to cut out pictures.  You don’t have to pick someone far away from your body type. In fact, stay close to someone your own build and age. Then your goal looks more realistic. When you have this picture, put it somewhere where you will see it every day. This is a long-term goal for you to work toward.

Now how about short-term goals. Short-term visualizations are very effective when used for your daily workouts. Exercises have proven to be even more effective when you perform them in your mind first and then followed up in the gym.

Use the visualization to see yourself performing the exercises with perfect form. Each night before your workout, take 5-10 minutes and see yourself going through your routine. Keep your eyes closed and your body relaxed. Concentrate on the image in your mind, your breathing and how you perform each exercise. See yourself successfully completing each set.  Try to see detailed images, feel the burn as you work with the weights, and feel the bars in your hands. The more into the image you can get, the more successful your next day’s workout will be.

Some people find it helpful to run through the visualization right before performing an exercise or during the rest interval between sets. This keeps your focus on the job at hand and accelerates the benefits of the workout itself.

Maintain a Winning Mindset

This is called many things, but it is the force or mindset with which you attack a job. During a workout you need to completely focus one each and every exercise to maximize your muscle building potential.  If you are only going to the gym for appearances or to see who appears, then forget your goals. You have to have a goal-oriented mindset. Focus on your workout, then socialize - Not the other way around!

Approach your workout as if this is the most important thing for you to be doing.

It is important. You don’t want injure yourself and you don’t want to waste your time. One good solid hour and you’re done. Give it your all and get into that mindset you need to be a winner.

To build muscle fast you need to be efficient - don't waste your time or effort. Developing focus before you ever walk into the gym is important.  Don’t let others take you off your path.  Avoid the distractions and be totally absorbed in what you are doing for the session.   

Pull all the bodybuilding techniques together. Think about your muscles working. Use imagery to make both your short-term and long-term goals happen. See your future physique; use it to remind yourself why you are doing this. Feel the burn and smile. Concentrate on each lift. You and you alone are creating the future you. Don’t let anyone else have a hand in the design.

This is your dream body you are creating. Enjoy.