<aside> <img src="/icons/dialogue_red.svg" alt="/icons/dialogue_red.svg" width="40px" /> Want to get the most out of your workouts? These principles will 1) improve your form, 2) improve your results, 3) keep you out of pain, and 4) prevent reinjury. Oh… this document is linked in your workout template so you can refer back when needed
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How should you warm up for each workout? Simple. Not with stretches. Not with foam rollers. These things do not prepare your body for intense exercise, and they don’t prevent injury risk.
Instead, use this formula…
— Same Exercise — Same reps & speed — 50-75% of the weight
This warm up is perfect because it increases your preparedness by 1) increasing blood flow, 2) “activating” your muscles, and 3) increasing nervous system readiness & responsiveness.
<aside> <img src="/icons/graduate_yellow.svg" alt="/icons/graduate_yellow.svg" width="40px" /> AN EXAMPLE
Let’s say you’re about to do a chest press for 8 reps with 20kg for your working set. First, warm up with 10kg. Use the same amount of reps (8), and the same lifting speed.
1 warm up set is usually enough…
But if you experience a bit of pain, you might want to do a 2nd warm up set with 75% of your working weight. Note that as you get stronger in time, you’ll likely need a 2nd warm up set because you’ll need more stimulus to prepare as well.*
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“Full range of motion” is NOT the same for everyone. Why? Because anatomy is unique. Never allow weights to pull you into a position that you are unable to actively get into yourself.
The goal here is to improve muscle function, and strength through the entire range. For example, if you lift 20kg during a bicep curl with strict form, and then 30kg with loose form (swinging, launching etc)… you did NOT lift the additional 10kg. Gravity did. The two points below will help you keep your form in check during all movements.
Whatever lifting speed instructions you see in the program, stick to them. Speed is not just a method of progression… it is also a way to instantly improve control and technique, which also means you are limiting injury risk at the same time.
This’ll help you get rid of any “cheating” or “momentum”. Pause at either end of the rep - at the top, and at the bottom. The goal is to get the muscles to work as hard as possible. The goal is NOT just to move from A to B.