Це відео не доступне.
Перепрошуємо.
How To WARM-UP For Weight Training (The Best Way To Prep For ANY Barbell Exercise!)
Вставка
- Опубліковано 31 лип 2024
- How to properly warm-up for your weight training workout. It's a very simple topic, but one that has garnered much needless complexity and confusion over the years. However, it is important to get this part of your workout right every single time because a proper warm-up protocol really makes or break the target exercises for that day. In the long run this is going to have a major impact on your strength and hypertrophy gains. If you get this part consistently right then you will set yourself up for success and progress time and time again, but if you get it wrong then you will be missing out on a lot of potential gains, point blank.
A proper bar warm-up will accomplish 3 major things:
1. It will maximize nervous system activation
2. It will optimally prime the specific motor pattern that you are working
3. It will minimize fatigue accumulation along the way
The good news is that the process required to achieve all 3 of these things is relatively universal and the guidelines presented in this video can be followed to prepare for optimal performance on ANY barbell exercise. If you enjoy this video or simply find it informative and helpful please remember to hit the like button before you go! The engagement really helps my channel. Leave me some love in the comments if you feel so inclined, and please share the video with anybody who you think they may find value in it. Have a great weekend everybody!
-Alec
________________________________
Use code EnkiriElite for 20% off!
www.flexpromeals.com/
Check out my Patreon! Exclusive programs, Q & A's, and super informative content just like this video!
/ enkirielite
Online Coaching: www.enkirielitefitness.com/co...
Re-Usable Training Templates: www.enkirielitefitness.com/te...
My archive of fitness articles: www.enkirielitefitness.com/ar...
Instagram: / enkiri_elite
________________________________
TIMESTAMPS
0:00 Introduction & Explanation
2:40 The goals of this warm-up process
4:01 A hypothetical warm-up scenario
8:33 Why this is so important
9:38 The warm-up in percentages of 1RM
11:56 Summary & why it works
13:02 Addendums & Other Considerations
15:02 Have a great weekend!
You can start with doing RDLs with an empty bar before deadlifting from the floor, for novices I highly recommend doing so
Definitely helps a lot that’s my only deadlift warm up 2-3 sets of 5-8 reps
That's a good call!
I do this, 10 reps RDL and 10reps rows, then straight to 1 plate and so on
I recently started warming up for deadlifts with a 10 rep set of good mornings with the bar.
@@a.julian3770Great for firing up the posterior chain, but not as specific to the conventional deadlift as an RDL. I like wide stance good mornings as a warmup for sumo
Answering my questions on patreon AND uploading a whole video!?
Goated
Doing my best haha. I'll hit you with thst program review next week!
I started throwing in vert jumps into my deadlift warm ups. Do a dl set, do a jump set. It's really making me feel more "awake" and explosive as I approach my working sets.
Sometimes I get impatient warming up. Adding the jumps has made stop and move up more slowly because I am also enjoying the jump training
Jump work is great! Forces you to move explosively which is something many people lose touch with over time. They also charge up the nervous system which is probably why you feel like they are helping you for heavy work.
Christian thibaudeau described a process years ago he called "neural charge " training. It was a variety of explosive movements covering the whole body designed to be done on rest days from the weights in order to re-energize the system.
you, Phil Daru, and Barbell medicine are some of the best fitness content creators out there! thank you man for all the great content, I hope your channel will boom some day!
I love these vids, Alec truly is so underrated
Thanks man! I hope the video helps you out.
Thanks Jeff cavaliere for introducing me to this channel.
Shredded sports science introduced me lol and I'm glad he did
thanks for the great video alec!
Hope it helps you bro
that intro squat was NUTS. 160 lbs, 530 lb squat!? NATURAL!!? How tall are you dude
Very close to the world record at the time!
I'm 5'6
@@EnkiriElite You’re a beast man was this recent?
One thing I really like to do as squat warmup is hip airplanes. You will feel more stable on the squat
Excellent video dude , never really thought too much about this but I have instinctively just always done my warm ups identical to this. Maybe slightly shorter rest periods on the way up. Ps. Got a 106 kg strict press last week so I've been following your journey 👍you mogg me at squats though 😁
My warmup for everything just consists of walking to the gym, which is about a mile, and then once I get there I go straight to my first exercise, start with the bar, and then increase weight slowly. Always feels good. Also, I find that doing whatever amount of reps you're doing for the working sets for your entire warmup is an easy way to add a bit of volume/gpp without actually changing anything. So if you're doing sets of 8 you do 8s throughout the warmup (obviously depends on period of training/what the goals are).
Sensible routine you have..this guy in the video looks like he is going to injure himself
@@keiranninjaspirit why is he gonna hurt himself
Just a hater. Ignore him.
That relative strength is insane
Do you recommend ramping for all accessories as well
Ah yes I remember the days when my warm - up was. Bar , 50 % of working weight , 90 % of working weight. And it took a few years to realize that maybe just maybe my injures were not caused 100 % from sport I was doing and it was stupid shit in the weight room that did it. You and GVS really did explain nicely and I hope novice lifters do listen cause it will save them from injuries down the road.
That's an ambitious way of getting right to it! Haha. Glad to hear you got your protocol sorted out for the better man!
I'm just getting into barbell squatting and my top weight is only 120kg, but I ramp up to it in only 5 jumps (bar > 30 > 60 > 90 > 110 > 120). I thought this was ok due to the relatively light weights, but would you say it'd be advisable to still ramp up over more jumps?
Hey Alec! Need some good advice. I do push/pull training 2 days on a weak, ain't gonna lie, but I'm stick with pull ups/dips + some pushups (with weights), and I'm doing this like for 2 years. It really changed my physique, and atm I'm like 178 cm 85 kg, and looking quite good, feeling strong either. But recently I bought a bar with some bigger weights and this is beginning for a new chapter in my life. But tbh I'm quite clueless how to reprogram my schedule, I would love to stick with only 2 times per week, I also train boxing, and basically have many things more to do, but my lower body is relatively weak in comparison to the upper parts so weight training with the bar is a must and I have to squeeze it somehow :) Hell, if you feel my program is shit, say it, and maybe propose something reasonable, I'd be grateful. Best regards!
Finally
May you have all the gains my friend.
thats so much volume and intensity. how do you warm up for a 1rm pr?
It's actually not that much high intensity volume! Which is really the point. Most of the reps take place at low intensities to warm up the joints and prime the motor pattern, and the higher intensity stuff is low volume to minimize fatigue while maximizing nervous system activation. It's really not that much work.
after a year of liftng i still dont understand how to warm up. every time i think im warmed up im usually too tired to do my working sets and if i do less warming up it just feels like im not doing anything
In this video I go in depth on the bar warm-up process. If you are squatting or deadlifting you may need some other drills to increase core temp or mobilize certain joints before you get started. But once you're ready for the bar, the warm-up process described in this video will get you to your working weight in an optimal fashion on any exercise. I hope it helps ya man!
Sending a classic algo comment 😎 catch you next time!
I owe you bro!
Great vid man, was just wondering if this also applies to weaker lifters (currently at 1 plate bench, 2 squat, 2 deadlift) or do I just do less warm up sets but still follow the main three principles cuz I'm not sure I'll get much by doing 9 sets and adding 2.5kg each time to get up to my working weight
Just do less warm ups, i do the bar then 135 for 1 and 175 for 1 then my top set
Looking at it from a percentage perspective will be less helpful in this case! If you're going to be doing working sets on bench press at like 100lbs (45kg)....I would go something like
Bar x 5
65lbs (30kg) x 3-5
80lbs (36kg x 3)
90lbs (41kg) x 1-2
Then working sets at 100lbs! So it's abbreviated because the ladder that you're climbing is a bit lower. I hope that makes sense!
@@EnkiriElite yeah I usually go for
Bar for 10-15
35kg for 8
45 for 3 or 40 for 3 depending if I'm going to rep 45 or 50 kg
@@mohammednofal6991 I would probably cut the reps down at 35kg closer to 5, and then I would add in a smaller jump to 40kg for 3 reps before jumping to 45!
@@EnkiriElite will do man thanks a lot for the support, been also applying ur tendon healing regimes and they've been working wonders, one of the most genuine guys out in the fitness space
The warm up that I stole from an article about 25 years ago was basically 5 reps at 40%, three reps at 60%, and one rep each at 75%, 85%, and 95% of the working weight followed by a short recovery of 2-3 minutes. Is this good or bad? Obviously it's not workable with great accuracy for all weights or equipment.
For machines and smaller movements its fine. As a matter of personal preference I would choose to log a few more reps on big lifts like squats, deads, ohp, etc. Even if you already feel warm the extra work primes the movement pattern better and makes the working sets more productive.
Basically what I’ve done for three years now. Works pretty well.
kinobody
algo boost
I desperately need a home gym. Going this long on a warm-up will get me kicked out of the gym 🤣
15 minutes?
@@EnkiriElite Ok, it won't get me kicked out, but where I live we have this culture of 1 minute rest between any type of exercise and the only warm up people do is some stationary bike for 10 minutes and maybe some mobility work and that's it.
@@eucharistenjoyer that's silly
Hmm, even if you are right and this is optimal i think you can easily warm up in 2-3 min instead of 15 min with similar results. And that difference of time is gigantic given others excercises that you also do. By 2-3 min i mean something like, for example, 120kg squat for 5: 5 reps with bar, no rest, 4 reps with 60kg, no rest, 2-3 reps with 100kg, 1 min rest, 1 rep 120kg and thats it.
What if my max squat is 250kg?
@@EnkiriElite well i have to admit that i dont know if my progression scales well to that weight, but you have to give me that 99,9% of people that watched this video doesnt have a 250kg squat
@@martingaggero8462 no, they don't. But neither is that warm-up that you wrote out going to help them get there 👍
@@EnkiriElite you may be right but do you see where i am coming from? i think a lot of people will gladly sacrifice some progression by saving 80% of time warming up, the real question is how much you are sacrificing and its possible that i am underestimating this (also other factors, i am young, never had back or knee issues, my squat is nothing incredible, etc).
@@martingaggero8462 of course i see where youre coming from, but its not a scenario that can actually hsppen. you're talking about 5 minutes vs 15 minutes. To ensure long term injury free progression you do the 15 minutes. If you skip it you're not going to make progress in the Long run without an adequate warm up protocol, trust me.
There is so much complication surrounding lifting weights..just get started with a routine that works 4 times a week ,combining with swimming, cycling,running either or your going to see results..your own results not dreamed up to suit another..
Why 235? Why not 225? Why 285? Why not 275? Why 325? Why not 315? I guess I don't understand the point of adding extra 5lb plates on these warmups? Seems overly precise?
Don't get hung up on the exact numbers lol. The 50lbs jumps are what I personally do in y early squat warm up sets. If you don't want to jump 50lbs then don't. The point of this video was to illustrate the general process. The numbers are going to vary from person to person anyway because 1rms are not going to be equivalent.
@@EnkiriElite Fair enough. I tend to use 45s/25s exclusively because I'm incredibly and unbelievably lazy, and adding that extra 5 lb plate might cost me an extra 0.005s in my life, and I ain't got time for that!
All jokes aside, nice content, have a great weekend.
@@VACatholic have a good weekend man!
@@VACatholic I agree. I go up 25lb plate to 45lb plate, rinse repeat.