STOP STRETCHING BEFORE YOUR WORKOUTS ! Hey guys, in this video I talk about how to properly warm up before your workouts, hope you enjoy!
I’m sure that most of you, especially a lot of beginners, naturally tend to stretch before your workouts as a warm up due to it becoming a normal procedure before any kind of physical activity, but when it comes to weightlifting and a lot of other physical activities, stretching before your workouts is not a smart thing to do. Here’s why: When you stretch before your workouts you actually get your muscles to tighten raising your chances for injury and not preventing it. So is there a place and time for stretching? Yes, but after your workouts, Your muscles and joints are much warmer and lubricated after a workout than they are before one, which means you’ll get more out of your stretches at this time. And because your body is returning to a relaxed state, stretching after exercise is simply a feel-good way to end your workout.
Now, if stretching is not an option before your workouts, what should you do? Some people warm up by doing a 5 minute light cardio on the treadmill and that’s fine when it comes to preparing your mind and raising your heart rate, but only a light cardio workout will not prepare you for a chest routine, back routine, or any other. So here’s what you do. 2 ways you can approach this and doing them both before a workout is the most optimal if you have more free time for your workouts. Number 1:
Doing 1 or 2 warm up sets of 12-15 reps of the first exercise in your routine. And it should usually be a compound one, so for example, if you’re hitting chest and you’re starting off with bench press, you’ll do 2 warm up sets of 12-15 reps, not going to failure, and after that you’ll start doing the working sets. Another example if you’re starting a back workout with rack pulls, you’ll do the exact same thing.
This was the first approach, the second one, and this one does not go without the first one, so if you do this one, after you do it you have to do the first one as well and that is, doing a warm up isolation exercise for the muscle group you are going to hit that day. This also helps with mind-muscle connection, so if you have a hard time feeling your back when you work out or your chest, this will help you with that as well. I’ll give you a warm up exercise for each muscle group, except for arms because almost every arm exercise is an isolation exercise so there’s no need for that. On these warm up exercises you don’t want to go to failure or even slightly push yourself, they’re just there for a warm up.
For a back workout, it’s best that you warm up with cable pullovers. On this and all of the other warm up exercises you are going to perform 3 sets of 12-15 reps without going to failure.
When it comes to your chest workouts, it’s best that you warm up with a fly movement, a cable fly for example or on the peck deck machine.
Best way to warm up your shoulders is with an exercise called the Bradford press.
Finally for legs, you want to warm up your knees before squats with leg extensions.
And again, if you do a warm up exercise before your routine, you also have to do 1 or 2 warm up sets of your first working exercise.
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