Maximizing gym performance requires physical and mental preparation. While pre-workout supplements are popular, what if you could achieve the same performance boost without relying on supplements?
Dr. Layne Norton offered insights into the science of mental preparation — “arousal” in scientific literature — and how it can enhance athletic performance.
A recent study published by the Strength and Conditioning Journal explored the impact of various “psyching-up” techniques on maximal force production during lifting. (1) The findings revealed that psyching up or increasing arousal can significantly enhance maximal force output.
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Meta-analysis on Psyching Up & Lifting
According to Dr. Norton, there are many ways to prepare mentally for a lift. “Self-directed stuff didn’t seem to be as good if you just told yourself ‘get angry’ versus actually seeing something that would make you angry or make you aroused,” Dr. Norton explained. “Maybe a motivational video or something you know gets you fired up.”
The researchers discovered positive self-talk can enhance maximal force. This self-talk can be either internal or external — whether silently thinking “let’s go” or saying it out loud, whatever method resonates best with the individual. Dr. Norton might occasionally act “unhinged” to observe the results, “but not everybody’s personality is like that,” he said.
Individual Comparisons
Researchers discovered talking to oneself internally offers similar benefits to speaking out loud. Dr. Norton believes individual differences play a role — an example involves himself and renowned powerlifting coach Mike Tuchscherer.
Dr. Norton observed that when Tuchscherer lifts, it appears as effortless as taking a casual stroll to walk his dog. “He’s even keel. He doesn’t look like he’s necessarily really excited. He just walks up to the bar and does whatever he will do.”
Dr. Norton compared his lifting style to performing cartwheels, joking that it looks as though he’s preparing to sacrifice a farm animal before stepping up to lift. In contrast, Tuchscherer is calm and introverted. Dr. Norton described himself as outgoing and talkative, with a larger-than-life personality.
Ultimately, Dr. Norton believes the difference comes down to personality. If he tried to lift like Tuchscherer, he’d likely lift less weight. The same would hold true if Tuchscherer adopted Dr. Norton’s approach. “For Tuchscherer, it works to be internal. For me, it works to be external,” Dr. Norton described.
Factors That Affect Lifting Performance
Other factors, including music, a group environment, and sexual preferences, can also affect lifting performance besides self-talk.
Music Type
Music can enhance workout performance. However, the most effective genre depends on personal preference.
Some will listen to heavy metal, some like classical. What arouses or fires you up will be best for lifting performance.
— Dr. Layne Norton
People Around & Sexual Preferences
Citing other studies, Dr. Norton suggested that presence of supportive individuals can enhance lifting performance. Having individuals of a preferred sexual orientation present can positively impact workout performance.
“Most of these things are probably pretty intuitive for anybody who’s lifted or tried to go hard in the gym,” Dr. Norton admitted. “If you’re a member at a really good gym with many people training hard, who are encouraging, plays loud music, you’re probably going to perform better.” Ultimately, it depends on personality type.
Some perform well in silence, lifting alone in a quiet environment. This approach doesn’t work for Dr. Norton. Others thrive in atmospheres that energize and motivate them, finding it easier to excel when surrounded by a more stimulus.
On average, research shows that most individuals tend to perform better when they incorporate some form of psych-up routine for motivation before tackling heavy lifts.
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Reference
- Cusimano, K., Freeman, P., Pawaar, J., & Moran, J. (2024). The Effects of Psyching-Up on Maximal Force Production: A Systematic review. Strength and Conditioning Journal, 46(4), 468–484. https://doi.org/10.1519/ssc.0000000000000830
Featured image via Shutterstock/Body Stock
