The Perfect Warm-Up For Muscle Growth and Strength (Science Explained)

[@TheGreektrojan]

I'm on a forced deload from the gym due to a minor surgery and was looking to refresh my warm up routine (or relative lack there of) upon return. Well timed video.

[@Darknight526]

Hope your recovery has gone well friend.

[@honeybrew5063]

I just do 2min of resistence band mobilisation for my clanky shoulders and ellbows and do a good amount of warmup sets at the first exercises. No general warmup. Since I stopped doing warmup cardio my woekout performance and my results are much better

[@spacepillow]

How much cardio were you doing to warm up before?

[@UnwaveringLion]

ideally, i do a general and specific warm-up but on some days where I'm in a time crunch I only do a specific warm up and so far I haven't noticed too much difference in strength or injury-prevention but it might be too soon to tell. Theoretically it makes more sense to me that a general warm up might be more useful for a lower body workout where a lot more of the muscles in the legs are going to be worked, I like to do incline walking on my lower days for this reason and a tiny bit of dynamic stretching in between my sets.

[@chayoto]

I am most appreciative of the explanation addressing difference between narrative and systematic reviews as well as how that impacts evidence quality.

[@sulimanhamza5415]

I'm curious whether warm-up sets are truly beneficial. Is it possible that they're just perceived as helpful but actually detract energy from our main workout sets? Yes, they might prime the nervous system for the main workout, but it would be interesting to see a study comparing two groups-one performing warm-up sets and the other not, especially since warm-up sets extend the duration of a workout too.

[@wesrobinson7506]

Thank you!! I just asked this on a recent video !

[@1m2ogaming]

My warmup is go around 50% of weight do as many reps as i feel and go to workout sets. I don't go less than 5-6 reps though so if you try 1RM max i can see more sets being better.

[@Satarnoch]

Just one warm up set? What kind of weights are you lifting if you dont need more?

[@StephenMarkTurner]

Dr Pak's thumbnails seem to be channeling photos from Muscle & Fitness back in the 80s (Albert Beckles comes to mind).

[@AvidEric]

Seems like 10 minutes or even just 5 on an elliptical trainer should do the trick for everyone who's not competing in bodybuilding.

[@382u3uuej]

This got me thinking, if what I need is to warm up my body with something general and then something specific, then wouldn't you kill two birds with one stone by doing something like calves with myoreps as a way to get the body warm? This can be done with anything else, start your push day with an 8 minute trap workout with myoreps or drop sets, then do some shoulder internal or external rotation, and that's your general warmup to get the body hot, then you do specific warm ups, it makes sense to me at least.

[@alexanderchernoshtan9898]

No Fluff Pak babyyyyyyyyyyy 😁

[@abssick121]

Best is to just gradually increase intensity in the gym it's just load

[@Metalmachine18]

I used to go so overboard on my warmups: 5min cardio, foam roll, stretch, activations, breathing drills and then progressive warmups sets. And I was a mediocre lifter. Now I just do 5mins of my favourite dynamic stretches and get under the bar and I've never performed better

[@esembee7717]

I wonder how much is psychological in terms of warm up. Not scientific, but I've played around with different general warm ups such as 5 mins on elliptical, pre-hab exercises, Wenning warm up and no general warm up. I haven't seen any adverse impact on my actual lifts, though I always do at least 2 warm up sets. The Wenning style warm up probably makes me 'feel' more ready to put the work in. Given that the movement patterns for most gym resistance training are relatively simple and controlled, and I'm an injury free 47 year old, I'm not convinced that I 'need' a big warm up. If I was doing other sports where movement patterns are less controlled, then I would do a longer warm up, but maybe that would be for psychological reasons!

[@cesarandrade1987]

If the psychological effect on performance is ultimately 0, why bother? This is not asked in a confrontational manner, rather, it is genuine curiosity. Not everything is about performance, I understand, but human behavior is a doozy for sure.

[@esembee7717]

@@cesarandrade1987 if it makes me feel better, even without a measurable improvement, then I'm fine to do it from an enjoyment point of view.

[@Patricksele750]

surgery for head and was looking to refresh my warm up?

[@combatcritique]

Is this the channel with "real" doctors?? 😊

[@abssick121]

Any idiod is a doctor these days

[@mjs90201]

It seems obvious that doing a "specific warmup" will get more hypertrophy than no specific warmup because it means doing greater volume of the exercise. What am I missing?

[@LuckyStrikeLT]

Not really. There needs to be enough load for hypertrophy. Doing 10 reps with a weight that you can do for 20 might be a good warmup but it's not gonna do much for muscle gain.

[@Crazy-t3y]

Got some new lame tattoos congraulatons.