Kenny Croxdale
Level 7 Valued Member
Warm Up
One of the issues is that many individual perform Warm Up that take away from their training. As the article below notes, like walking a treadmill for a few minutes, stretching or foam rolling.
The Ojective
As I have stated on this form multiple times, the objective of a Warm Up is to perform the least amount to ensure that you maximize your Top Exercise Set.
Your Top Set of an Exercise elicits your greatest gains.
Thibaudeau address this in the article below and mentinons that that is Pavel's view, as well.
Steve F's Deadlift Warm Up
I can find his post on his Deadlift Warm Up. Steve stated that his Warm Up starts with 75% of his 1 Repetition Max.
I am not a fan of starting out with the higher Warm Up Percentage for a few reasons.
However, since it works for Steve, that is all that really matters.
Now, here's the Cliff Notes of...
Your Warm-Up Is Killing Your Workout... and Gains
Any "stuff" that doesn't directly contribute to making the upcoming workout better is a waste of time, energy, recovery capacity, and neural drive. In fact, an overly extensive warm-up can greatly diminish how much "effective work" you can do by causing some central fatigue.
...only perform a few sets of the main lift (1-3) before starting the actual workout.
Those sets must be done with maximal intent. Try to be VIOLENT with the bar and produce maximum tension.
What About Mobility?
...intense stretching/mobility work increases the risk of injuries when done prior to lifting.
Reduce force potential for a few hours
Side Notes
1) One of the most effective method of obtaining more flexibility is to perform Full Range Movements: Full Squats, Deficit Deadlifts, Dumbbell Bench Presses, Pull Up/Chins, etc.
These movements are referred to as "Loaded Stretches". Along with improving flexibility, research shows that "Load Stretches" elicit an increase in muscle mass.
2) Stretching a Muscle Group prior to performing an Exercise for that particular Muscle Group, decrease force production.
This means less Strength, Power and Speed are produced. You move less weight, which is counter productive.
3) Ironically, Stretching Antagonist Muscles prior to performing an Agonist Exercise increasee force production.
Example
Streching the Lats prior to performing a Bench Press increase force production in the Bench Press.
The reason is that the Antagoinst Muscle (the Lats in this example) elicit a Braking Effect in the Agonist Muscles (the Bench Pressing in this example).
Think of Stretching the Antagonist Muscle prior peforming a Agonist Exercise as taking off the Emergency Brake On a car, rather tha diving with the Emergency Brake On.
One of the issues is that many individual perform Warm Up that take away from their training. As the article below notes, like walking a treadmill for a few minutes, stretching or foam rolling.
The Ojective
As I have stated on this form multiple times, the objective of a Warm Up is to perform the least amount to ensure that you maximize your Top Exercise Set.
Your Top Set of an Exercise elicits your greatest gains.
Thibaudeau address this in the article below and mentinons that that is Pavel's view, as well.
Steve F's Deadlift Warm Up
I can find his post on his Deadlift Warm Up. Steve stated that his Warm Up starts with 75% of his 1 Repetition Max.
I am not a fan of starting out with the higher Warm Up Percentage for a few reasons.
However, since it works for Steve, that is all that really matters.
Now, here's the Cliff Notes of...
Your Warm-Up Is Killing Your Workout... and Gains
Any "stuff" that doesn't directly contribute to making the upcoming workout better is a waste of time, energy, recovery capacity, and neural drive. In fact, an overly extensive warm-up can greatly diminish how much "effective work" you can do by causing some central fatigue.
...only perform a few sets of the main lift (1-3) before starting the actual workout.
Those sets must be done with maximal intent. Try to be VIOLENT with the bar and produce maximum tension.
What About Mobility?
...intense stretching/mobility work increases the risk of injuries when done prior to lifting.
Reduce force potential for a few hours
Side Notes
1) One of the most effective method of obtaining more flexibility is to perform Full Range Movements: Full Squats, Deficit Deadlifts, Dumbbell Bench Presses, Pull Up/Chins, etc.
These movements are referred to as "Loaded Stretches". Along with improving flexibility, research shows that "Load Stretches" elicit an increase in muscle mass.
2) Stretching a Muscle Group prior to performing an Exercise for that particular Muscle Group, decrease force production.
This means less Strength, Power and Speed are produced. You move less weight, which is counter productive.
3) Ironically, Stretching Antagonist Muscles prior to performing an Agonist Exercise increasee force production.
Example
Streching the Lats prior to performing a Bench Press increase force production in the Bench Press.
The reason is that the Antagoinst Muscle (the Lats in this example) elicit a Braking Effect in the Agonist Muscles (the Bench Pressing in this example).
Think of Stretching the Antagonist Muscle prior peforming a Agonist Exercise as taking off the Emergency Brake On a car, rather tha diving with the Emergency Brake On.
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