Gaining muscle mass makes you want to flex. While it is a time-honoured practice bordering on showing off, there is some logic and benefit to posing (doing bodybuilding poses) between sets. However, it depends on how you go about it, say experts, and yes, it works. The mental boost aspect apart, posing and flexing your muscles can play a role towards greater muscle gain. Holding specific poses causes activation and contraction of the target muscle group, thereby promoting hypertrophy and strength development.
Posing strengthens the mind-muscle connection
“Holding a bodybuilding pose after exercise helps to strengthen the mind-muscle connection [the ability to consciously engage and control specific muscles during exercise] and tone the muscles,” says Rahul Ramesh, a fitness trainer at Brad Fitness, Bengaluru. “It helps to improve muscle movement during workouts.”
Posing can improve muscle awareness, especially in hard-to-develop areas (like parts of the back). By holding poses, you develop a heightened awareness of the target muscles, enhancing the quality, precision and effectiveness of contractions for the following sets.
“Athletes often have lagging muscle groups because they don’t contract them properly during the workout,” says Anas Hussain, fitness and wellness consultant, international medallist and bodybuilding coach from Kochi, Kerala. “Posing engages the target muscle group, leading to better workouts overall.”
Flexing and increased muscle activation
Holding bodybuilding poses between sets results in sustained contraction and activation of specific muscle groups, allowing them to spend more time under tension. By engaging the targeted muscles through flexing, you recruit more muscle fibre and stimulate more muscle tension.
“Posing after a workout helps increase blood flow to the muscle and eventually improve the form and method of posing,” adds Ramesh.
Posing improves muscle endurance and flexibility
Holding bodybuilding poses for an extended duration challenges the muscles to maintain a contracted state, as one pushes them to sustain tension and resist fatigue.
“Most bodybuilders pay little attention to isometric contractions and spend hours in front of the mirror, posing while prepping for a competition. Many of us know that posing is extremely fatiguing and is often neglected,” says Hussain. “Practising posing helps the muscles to adapt and become better equipped to handle longer bouts of exertion.”
Many bodybuilding poses are not easy to perform, as they require a certain degree of flexibility and joint stability. Practising poses between sets challenges the overall flexibility as well as the range of motion and stability of the joints, eventually enhancing them.
Flexing and mental focus
Posing between sets also offers an opportunity to cultivate mental focus and relaxation. By holding a challenging pose and concentrating on proper form, one can develop mental resilience and discipline.
“Posing is a skill, and practice makes perfect,” says Hussain. “It’s a unique skill to have and becomes fun when you get the hang of it. It’s also a great way to cool off after a workout and get some good gym selfies,” he adds.
Takeaways
- Holding bodybuilding poses between sets can strengthen the mind-muscle connection, leading to a better quality of reps and sets.
- Poses between sets cause sustained contraction and activation of the specific muscle groups, leading to increased time under tension.
- Posing between sets forces the muscles to adapt and become better equipped to handle longer bouts of exertion.
