What built my mind-muscle connection:
- Flexing in a mirror, watching the muscle move while feeling it squeeze and stretch
- Flexing and stretching between sets to reinforce the connection with muscle being trained
- Mentally thinking of only that muscle working during sets
- Only performing exercises that I feel maximally in the muscle - if you don't feel it squeeze it won't grow optimally
- Shortening ranges of motion - my quads blow away 99% of guys doing the hamstrings to calves shit and their heads would explode if they saw my ROM
Building my mind-muscle connection wasn't a quick thing - it took a few years of doing this to really master it.
I still hear guys say it's bullshit, they never feel the muscle work, etc. I believe
@Beef_Stu_97 has said this. I can't comprehend that because I didn't start making serious progress until I figured it out. But maybe that's one of the big genetic differences between good pros and the biggest guy at the local gym.
I think range of motion is what holds a lot of guys back. Just because you can go from point A to point B doesn't mean you should. Think of unilateral rows for the lats - most guys are starting the lawnmower, pulling back as far as they can. Your lat doesn't contract that far. Find your ideal ranges of motion, which will be smaller the longer your limbs are, and stick with them. I struggled to grow my arms for years and it wasn't until I cut ROM by almost 50% that they really progressed.