Last week, we explained the biology of the "giving up" response. Basically, the stress neurotransmitter norepinephrine activates glia cells, which signal the brain to stop any voluntary muscular contraction.
The good news is there are ways to interrupt this process.
Norepinephrine is considered a "here and now" neurochemical. Alongside others like serotonin, oxytocin, and endorphins, these neurotransmitters allow us to experience the present condition of our body and mind. Meanwhile, dopamine is an anticipatory neurotransmitter. It's a feel-good chemical that we release in anticipation of a reward outside our reach. It's what gives us the motivation to get out of bed, provide for our family, challenge ourselves, grow our knowledge, have more life experiences, and achieve something new. It's called "the molecule of more" because, in essence, it never gets satisfied; it always wants more.
As the authors of the book The Molecule of More explain, when our dopamine goes up, our "here and now" neurotransmitters go down, and vice versa.
So in order to lower norepinephrine and delay our "giving up" response, we need to raise our dopamine. Then, we can workout longer with a deeper stimulus, which will result in stronger muscles-and a more enjoyable session.
To raise your dopamine while exercising, the trick is to get a sense of internal reward from the process. That way, the effort itself will be satisfying. Neuroscientists believe this is what leads to "a growth mindset".
Two ways to apply this to NET training
1. Learn to reward yourself for effort.
When we take action and we know we're on the right track, we produce dopamine. Dopamine makes our brain plastic, allowing us to create a better mental map of the movement so we can repeat it in the future. Here's how to activate it:
Before you start an exercise, be clear on what you are about to do. What is the goal of this machine? Which muscles are you targeting?
As you start the movement, be aware of your good form, and your slow and controlled technique (both of which are important for optimal results). Know that you are doing it correctly.
Try doing just one perfect rep-that's your goal. Once you do, try doing another perfect rep. Acknowledge the effort you're putting into the process.
As the set gets more intense, try doing 2/3 of your range of motion in perfect form and technique. Reduce your goal to half a rep, then to just a couple inches. Then just try holding it for 5 seconds, and another 5 seconds, and so on.
Don't think past one or two reps into the future-that will produce anxiety and release even more norepinephrine, which is what you are trying to avoid. Instead, create a series of mini-goals during your set. Once you achieve one of those goals, acknowledge it, feel good about it, and try another one.
Eventually, your norepinephrine will be so high that your glia cells will signal to your brain to stop muscular contraction and give up. But by producing more dopamine continually, it won't happen as fast.
Ask your instructor how you did. In most cases, you'll find that you either lifted more weight than before or increased your time, which demonstrates an improvement in strength.
And that's rewarding to know, too!
2. Surrender to the moment. There's another approach that I learned from my friend Philip Shepherd, who's coauthoring a forthcoming book with me about the benefits of NET-method strength training. I know it works because I've personally experienced it, and other clients have, too. And because I've seen Philip do a full stack on the leg press for more than 8 minutes at the age of 67-which is inhuman!
The technique is to disconnect from the "supervisor" in your head and experience your body in a nonjudgmental way from the bottom up. Whatever sensation arises, you feel it and let it pass through you. The future is unknown. You don't have any expectations; every cell of your body is merging with what exists in the present moment. And every moment changes and brings something new. It is a form of complete surrender. If you can achieve this state, you'll find that you have a smile on your face when your muscles are giving up, because it feels good to be free from your supervisor, from yourself. It is a profound mindful experience.
When we're in that state, something happens that allows us to keep going. Perhaps by feeling good, we signal to the body that we are on the right track, and it produces more dopamine.
If you're curious about these techniques, please let us know and we'll happily guide you through them.