Research
Mixed
Internal attentional focus (focusing on the muscle) increases muscle activation and hypertrophy in some muscles (e.g., biceps) but may decrease strength and efficiency compared to external focus (focusing on the movement).
Use internal focus (thinking about the muscle) when you want to maximize hypertrophy in specific muscles, especially if you are experienced. However, be aware that it may reduce your strength and efficiency. For strength and power goals, external focus (thinking about the movement) is often superior.
ModerateQualifiesMEDIUM confidence
While strength gains were similar between the internal and external focus in both exercises, the hypertrophic gains in biceps brachii were more pronounced with the internal focus, while no between-focus difference was found in quadriceps.
Why this rating
Based on a single study comparing internal vs. external focus over 8 weeks.
Source
Appropriate Reporting of Exercise Variables in Resistance Training Protocols: Much more than Load and Number of Repetitions
Giuseppe Coratella · Sports Medicine - Open · 2022
DOI 10.1186/s40798-022-00492-1
narrative_reviewCited 79×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Resistance training protocols must report within-exercise variables beyond load and repetitions—including failure status, range of motion, time under tension, and attentional focus—to accurately determine the training stimulus.Good
- Training to failure produces greater hypertrophic adaptations than training not to failure, but only when total volume is not equated; when volume is equated, the two methods yield equivalent results.Good
- High loads (>60% 1RM) are superior to low loads for maximizing strength gains, while both high and low loads can produce similar hypertrophy if performed to failure.Good
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