Over the past few weeks I have really implemented something I always heard talk of and it is paying off bigtime. Mind muscle connection. Lat pulldowns for example.....reaching up and grabbing the bar I imaginemy elbows making a half circle. When doing this I honestly feel the contractions from my rear delts to my lats. Focus your mind on whatever muscle or muscle group that is being trained. Feel it, squeeze and release. Any movement in the gym starts with a stretch and ends with a contraction. Anyone looking for ways to step up the intensity give this a shot. Just take about 60 or 70% of your max and really go slow and feel the stretch and the contraction. It is amazing how our ego really comes out when training. We use heavy weight and sometimes sacrifice our form over it. Hard contractions and deep stretches cause a lot of muscle fiber damage. During (protein synthesis) repair of these fibers, they are rebuilt stronger with proper supplementation and nutrition. We grow during sleep and in the kitchen so get at it people! Thanks for letting me share.