So why do so many people tell you to pay attention to feeling the muscle working? Partly because it can be a useful teaching tool to make sure you're doing the exercise right—but that's only true for some exercises. And honestly, another big reason is the influence of bodybuilding lingo and techniques on gym culture in general. Bodybuilders who train for the stage operate with a piece-by-piece mindset: Make sure you're working this muscle and not that one. That's OK if you're trying to fine-tune your physique after years of training, but that approach isn't needed to build muscle in the first place. So here's what you need to know.
I like to think of some muscles as being “louder” than others. If I’m doing kettlebell swings, I might be more focused on the fact that my forearms are burning (from holding onto the kettlebell) and not feel my glutes working at all. But after 100 swings, hoo boy, you can bet my butt will be feeling like jelly afterward. It just didn’t give me that burning sensation in the moment.
When it matters whether you feel the burn, and when it doesn’t
Does it ever matter whether you’re feeling the muscle? Yes, it can help if you’re doing isolation exercises. In these exercises, like a bicep curl or a leg extension, you’re trying to focus a movement on one muscle or a small muscle group. You're "isolating" that muscle. Your brain is a little more able to focus on the feeling from that one muscle, and isolations are the type of exercise where it may be possible to do a similar movement without working the target muscle.
As a general rule, for compound exercises (where many muscles are working at once), it doesn’t matter whether you feel the muscle. But if you are doing an isolation exercise, feeling the muscle is helpful feedback to make sure that you are isolating the right muscle.
Don't reduce the amount of weight just to feel the muscle work
But you don’t have to forgo weight on the bar to build that connection. If you’d like to spend more time feeling the muscle, do some isolation work in your warmups. (These are sometimes called “activation” exercises.) You can also do extra isolation work at the end of your workout just to give those specific muscles a little more volume.
It’s important to remember that different parts of your workout have different purposes. If you’re squatting heavy, you need to put some fucking weight on the bar to keep building your strength and your skill at squatting. Often the lifts that make it hardest to feel a muscle are the lifts where that muscle is working the most! So don’t give up on heavy, effective lifts just because you don’t “feel” them as well as isolations or warmups.
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