The Power of the Mind in Manifesting Muscle

by Eric Broser | Feb 1, 2025 | Fitness, Issue 187, Wellness & Lifestyle | 0 comments

The most powerful tool for building muscle does not exist in any food, powder, pill, or potion - it resides within you. And if you learn how to tap into...

The most powerful tool for building muscle does not exist in any food, powder, pill, or potion – it resides within you. And if you learn how to tap into it, your progress in the gym will become boundless.

In every issue of every bodybuilding or fitness publication, dozens of articles discuss sets, techniques, tempos, exercises, reps, and routines. Additionally, there are a plethora of exciting ads about the latest in protein powders, pre-workouts, testosterone boosters, fat burners, amino acids, and carb-concoctions! And rightfully so, as every aspiring bodybuilding, physique athlete, or fitness buff must learn the most effective training methods, the ins and outs of nutrition, which supplements to take, and how to properly stack them for optimal results. All of these things are most certainly at the core of any successful physical transformation program.

However, no dialogue on building muscle, melting fat, or enhancing strength and performance would be complete without discussing the mind’s role in the equation! In fact, I feel it is my duty as a global prep coach and trainer to share with TopDoctor Magazine readers what may be the most critical element in their pursuit of reaching the outer limits of their genetic potential.

Let’s stop and think about it for a moment. What exactly is it that most often separates the good from the great? The average athlete from the all-star? The common competitor from the champion? The big from the best? Is it luck? Is it genetics? Is it a secret exercise, food, or pill? Or is it something that each and every one of us is capable of tapping into if we are willing to reach far enough? There is something we could learn to harness to significantly hasten our results in the gym and positively affect the very direction of our lives. The truth is most tend to mistakenly look for external solutions to their bodybuilding and fitness “problems.” What I wish you to understand, however, is that the true key to significant progress lies somewhere within.

Yes, my fellow gym enthusiasts, I am talking about your brain…or, more specifically, your mind. The extraordinary power of one’s thoughts cannot be denied. “Mind over matter” is real. Turning the impossible into the possible begins in your head… then bleeds into your heart, and finally engulfs your entire spirit. Allow your mind to lead the way, and your body will surely follow! This is something I can assure you of!

Now that I have your cerebrum firing on all cylinders, please read the remainder of this article very carefully and with unwavering focus. If you can take these ideas and ingrain them so deep within your mind that they “burrow” into the subconscious, you will not only be able to live bodybuilding on a whole new level but perhaps your entire existence as well.

(1) VISUALIZE FOR MUSCLE SIZE: Every night before you go to sleep, think intensely about precisely what you desire to look like one day. Form a clear visual in your “mind’s eye” of every muscle, vein, split, and striation you wish to see on your body. Imagine your perfect form. Then, visualize the next day’s workout from the first to the last rep. See the gym, the people, and the equipment. Hear the music relentlessly pounding in the speakers, the weights clanging together, and the dumbbells smashing onto the floor. Feel the atmosphere. Imagine the sweat as it drips from your forehead onto your soaked tee shirt as you masterfully perform every rep, inducing the most intense muscle pump you have ever experienced. Embed into your subconscious exactly what you want to accomplish during the workout, and your body will already be pre-programmed to deliver!

(2) POSITIVELY BE POSITIVE: Learn to approach each and every workout with an enthusiastic and positive attitude. Believe that you will have a more productive workout today than you did yesterday. Know that the weights will feel lighter and each repetition easier. Invite the pain and embrace the pump. Understand that this workout will bring you one giant step closer to your goals and that every rep of every set will literally demand that your muscles grow bigger, harder, and stronger! Leave all doubt at the door. You will have the most intense and productive workout of your life today – and nothing on this earth can stand in your way.

(3) CHANNEL AGGRESSION: Don’t just lift the weights…attack them! Tear them apart! Treat every rep as if it is the last you will ever get to do. Train like your life is on the line. Look at the weights as if they are daring you to move them. Do whatever it takes to psyche yourself up. Yell, growl, slap yourself (just don’t knock yourself out). Think of people you can’t stand (or maybe taxes). Go ahead and get kinda pissed off! Then, channel all that intense anger and emotion into every rep of every set. You cannot simply whisper at your muscles if you want them to respond – you must scream at them! Don’t just go to the gym; go to war!

(4) FINE TUNE YOUR FOCUS: During every set, focus profoundly on what you are doing. While resting, concentrate on what you’re about to do. If you are serious about seeking your outer limits, make this the only thing you think about while in the gym. Put away the cell phone, quit the chatter, and stop checking out your fellow gym members. Become one with the body part you are currently targeting. Forge the “mind to muscle” connection. And if you want to work out with a partner, make sure they are just as passionate about training as you are. If you can’t find someone like this, go solo! Always remember one thing: Your time in the gym is a gift, so do not waste a single moment.

(5) A HULK DOES NOT SULK: If the first few sets of your workout don’t go as well as planned, do not let that hinder you, nor let that set the tone for the remainder of your workout. If you attempt to set a personal lifting record (like 315 for eight good reps on the bench press) and fail, don’t get depressed – simply shrug it off and regroup. Always leave negativity behind and look ahead. Know in your gut that your next set will improve, and each successive set will build upon the last! The gym is no place to hang your head low, show weakness, or be a crybaby! The gym is your sanctuary, your domain, your temple. It is where you go to leave life’s problems behind and perform your own therapy. While training, you are the boss and sit alone at the controls. You make the rules, set the pace, and make the decisions. Yes, setbacks are bound to occur, but this is when you must dig deep, pick your head up, and overcome! What does not kill you makes you stronger – this is the truth!

(6) COMPLACENCY IS ENEMY OF PROGRESS: It’s perfectly okay to pat yourself on the back after a solid set or productive workout, but don’t let that smile get stuck on your face for too long! In other words, enjoy it – then get over it and on with it! Set your sights on the next set or workout, and think about how you plan to crush your previous accomplishments. Complacency is the enemy of a bodybuilder, especially one seeking to reach extraordinary levels. Remember, your body is an adaptive machine; thus, you must constantly push harder to push further. Kick your butt today, but kick it harder tomorrow! You just performed the BB squat with 405 lbs. for the first time? That is awesome! Now it’s time to figure out what it will take to nail down 420. To reach your potential, you cannot merely be hungry; you must be starving!

(7) THE TOUGH GET GOING: Do not avoid pain…embrace it! Everyone knows the saying, “When the going gets tough, the tough get going!” This sentiment applies precisely to the art of creating significant physical transformation. There is simply no way around it. To achieve “greatness,” you must learn to deal with pain, discomfort, and sometimes, defeat. Learn to think of pain as your closest friend and invite it over whenever you lift a weight. When burning pain occurs (unless it is “injury” pain…please learn the difference) while lifting, do not mark this as the end of your set – but rather just the beginning! Pain is a signal. It is telling you that you have now entered the growth zone. The juncture of the set will trigger the physiological mechanisms that will lead to hypertrophy. When your muscles are on fire, your heart is racing, and the nausea is overwhelming, simply smile – because you are now one step closer to your goal.

(8) YOU GOTTA HAVE FAITH: Simply put, you must have faith in yourself and truly believe your path is right. If you have unwavering faith in your workout program, dietary regimen, and supplementation strategy, you will significantly increase your chances of success. Believe in your heart that the road you are navigating is right for you, and do not let anyone get in the way. Surround yourself with people that share in your faith and feed your spirit. Faith is the foundation from which you will grow (literally).

(9) DARE TO DREAM: Please do not set limits! Don’t let anyone tell you what you can and cannot accomplish. People defy the “laws” of science and reason every day! Nobody ever thought Roger Maris’ home run record could ever be broken, but it has been smashed more than once! No one ever believed a 4-minute mile would ever be run, and now it is commonplace! A 900 lb bench press was once thought insurmountable; now, some men do reps with it! Conceive, believe, and then achieve! “Those who are afraid to dream are bound by the limits their mind sets for them.” Dreamers see beyond what is and seek out what can be. Always look to raise the bar; once you do, jump over it and dream some more.