I’ve had the most success using it when I train back or arms like others have said.
One thing that has helped me in my back training is being able to flex my lats, or do a lat spread. When I do either rack chins, or a pulldown movement I focus on retracting my shoulders and keeping my lats flared the entire movement. Before, when I didn’t know how to do a lat spread I couldn’t “feel” the muscles working. Now it’s a whole different story.
I have found that the muscles I feel the best are also the ones that grow the best, better nerve conduction?
When training for lower reps and explosively, I don’t seem to have that “feel”, but I think it still contributes to growth and strength. If I try to feel the movement, than I have to train with a more mod weight and a very controlled movement. Pauses in the contracted position of pulling movements helps with the “feel”. I have had times where I trained so much for “feel” that I used TOO light of a weight to get any real stimulation. You need to find a balance of feel, control and weight without giving up intensity.