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drtbear1967
04-14-2017, 08:31 AM
Is Your Warm-Up Worthless?<!-- /react-text -->

<!-- react-text: 44 -->by Grove Higgins, DC<!-- /react-text -->

<!-- react-text: 47 -->When we think of warming up, we think of breaking a sweat, raising the heart rate, increasing muscular temperature, and stretching. Research shows that warming up in general is a good idea, but the content, type, and duration of the warm-up is not what most people think.<!-- /react-text -->

<!-- react-text: 50 -->Raising your heart rate before performing a heavy lift is a great idea, but if your aim is to raise your flexibility and break a sweat, you're not accomplishing what you think. The body doesn't like a lot of variability, so even if you sweat in your warm-up, your temperature will only change a degree or so. This increased effort and temperature doesn't correlate to increasing muscle elasticity because muscular "tone" is set by the nervous system. Under anesthesia, you're as flexible as a 12 year old ballerina!<!-- /react-text -->

<!-- react-text: 53 -->The reality is, you only need so much flexibility to be healthy and to perform well. What about preventing injury? According to 30 years of meta-research presented by Pablo Costa, PhD, static stretching might give you one percent injury prevention and dynamic stretching isn't much better. The recommendation by the best in exercise science is that "strength and conditioning coaches, athletic trainers, and physical therapists may want to avoid using static or dynamic stretching as a means of injury risk prevention immediately prior to athletic activities." Essentially, pre-workout stretching is ineffective. There, that's 15-20 minutes of your life back.<!-- /react-text -->

<!-- react-text: 56 -->Eastern block Olympic lifters have practiced mobility work for decades. If you were to watch the sidelines at a meet 30 or more years ago, you'd see lifters moving wrists and ankles, and doing elbow circles. They were practicing joint mobility to prepare their nervous systems for explosive performance. Joints are how the nervous system "sees itself”, so moving joints to their fullest range of motion (not stretching) safely prepares the body for movement. A warm-up should prepare the body to move BY moving. Muscles don’t significantly change temperature through work; stretching doesn't increase flexibility. Instead, ready yourself for exercise and practice intended movements.<!-- /react-text -->

BigZ
04-14-2017, 01:23 PM
I have long believed the same thing. I will usually do a very light weight for the first few sets of an exercise slowly so my system can get used to the movements and the weight I'm about to move. It has been extremely beneficial for me, especially since I'm 48 and don't have as much flexibility as I used to have.

yellow snow
04-14-2017, 08:04 PM
I have long believed the same thing. I will usually do a very light weight for the first few sets of an exercise slowly so my system can get used to the movements and the weight I'm about to move. It has been extremely beneficial for me, especially since I'm 48 and don't have as much flexibility as I used to have.
It is funny how things work as you get older. I have to preform light lifts first to hit my max............my max without getting the body prepped is not even close to the same max done cold!

Iron Game
04-14-2017, 10:04 PM
When I was younger I warmed up just because your supposed to. Now its more about the instinctual side of lifting, like readying the bodyparts. Making sure the mind muscle connection is ready and all the b.s. from the day is cleared from my mind. Priming muscle memory, warming up the joints. I am not a big believer in pyramid training so my warm up never goes near a pump. I warm up and go for my target sets.

yellow snow
04-15-2017, 01:37 PM
When I was younger I warmed up just because your supposed to. Now its more about the instinctual side of lifting, like readying the bodyparts. Making sure the mind muscle connection is ready and all the b.s. from the day is cleared from my mind. Priming muscle memory, warming up the joints. I am not a big believer in pyramid training so my warm up never goes near a pump. I warm up and go for my target sets.

I also am not a big believer in pyramid training even though to the novice that is what it looks like. I rarley do more that 4 reps on my way up and as I get closer to my max I start doing 1 or 2 reps.

Muscle mechanic
04-16-2017, 12:46 AM
I start with light slowly work way up. Alot of times tendons or what needs warming and stability of joint, feeling stability because if we don't ease into it....
Pop... or a bad position.
There are times other parts that we not working gets pressure from a pressure point and can really tighten up muscles in Neck shoulders blades and have me stiff for week.
And also fast twitch muscles need to be activated. These people who don't bennifit from warming up or doing 3 sets of 10 of light weight and doing one of these full body things I see people do at gym. They do 2-3 sets of nothing at each machine and make a circle around gym???? Lol


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yellow snow
04-16-2017, 11:19 AM
These people who don't bennifit from warming up or doing 3 sets of 10 of light weight and doing one of these full body things I see people do at gym. They do 2-3 sets of nothing at each machine and make a circle around gym???? Lol


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You forgot the quarter reps they do at 2 to 3 reps per second!

Muscle mechanic
04-16-2017, 11:23 AM
You forgot the quarter reps they do at 2 to 3 reps per second!
Lol! U know what I mean.
But I workout same as u with supersets and sort of a circuit. 3 sets of 3 different exercises or movements at a time then rest around 1 minute and back to first position.
After I warm up or stability is felt and there easing to heavy sets.
Then I wear muscle out with supersets.
This is most affective for me especially when I really get it going

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drtbear1967
04-17-2017, 08:37 AM
I will do several sets of 20 to 15 reps and then start to add up to my working sets of 8 reps. I then go back down and do a couple more sets of 20.

Muscle mechanic
04-17-2017, 08:55 AM
I will do several sets of 20 to 15 reps and then start to add up to my working sets of 8 reps. I then go back down and do a couple more sets of 20.
I will be honest, I warm up with those stretch tube things alot or on the machines.
Most of the time I myself do around 12 reps at most easing into it and go down to 4 and back up to 12 towards end.

I get painful pumps from more than 15 reps

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Presser
04-17-2017, 02:21 PM
Is Your Warm-Up Worthless?<!-- /react-text -->

<!-- react-text: 44 -->by Grove Higgins, DC<!-- /react-text -->

<!-- react-text: 47 -->When we think of warming up, we think of breaking a sweat, raising the heart rate, increasing muscular temperature, and stretching. Research shows that warming up in general is a good idea, but the content, type, and duration of the warm-up is not what most people think.<!-- /react-text -->

<!-- react-text: 50 -->Raising your heart rate before performing a heavy lift is a great idea, but if your aim is to raise your flexibility and break a sweat, you're not accomplishing what you think. The body doesn't like a lot of variability, so even if you sweat in your warm-up, your temperature will only change a degree or so. This increased effort and temperature doesn't correlate to increasing muscle elasticity because muscular "tone" is set by the nervous system. Under anesthesia, you're as flexible as a 12 year old ballerina!<!-- /react-text -->

<!-- react-text: 53 -->The reality is, you only need so much flexibility to be healthy and to perform well. What about preventing injury? According to 30 years of meta-research presented by Pablo Costa, PhD, static stretching might give you one percent injury prevention and dynamic stretching isn't much better. The recommendation by the best in exercise science is that "strength and conditioning coaches, athletic trainers, and physical therapists may want to avoid using static or dynamic stretching as a means of injury risk prevention immediately prior to athletic activities." Essentially, pre-workout stretching is ineffective. There, that's 15-20 minutes of your life back.<!-- /react-text -->

<!-- react-text: 56 -->Eastern block Olympic lifters have practiced mobility work for decades. If you were to watch the sidelines at a meet 30 or more years ago, you'd see lifters moving wrists and ankles, and doing elbow circles. They were practicing joint mobility to prepare their nervous systems for explosive performance. Joints are how the nervous system "sees itself”, so moving joints to their fullest range of motion (not stretching) safely prepares the body for movement. A warm-up should prepare the body to move BY moving. Muscles don’t significantly change temperature through work; stretching doesn't increase flexibility. Instead, ready yourself for exercise and practice intended movements.<!-- /react-text -->


I never stretched before training, I always do a warm up set or 3 lol, but I remember reading and even posting an article Im pretty sure written by Jay Cutler about how stretching helps build muscle better and faster, and how it most certainly helps your muscle bellies fill up (pump) far past what they would have had you of not stretched for training said body part. So after that I stretched maybe for 2 weeks before each exercise lol, but I know it use to be split down the middle with whether people thought it worked or not

drtbear1967
04-17-2017, 03:04 PM
I am sure that whatever is being preached today as the "way" it should be done, will be wrong in the near future.