How to WARM UP before a workout! (The RIGHT WAY)
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- Опубліковано 1 лип 2023
- Here is everything you need to know about warming up for a workout. First, before you even touch a weight, you should always do something to increase blood flow, whether that’s 5 minutes of walking to get your heart rate up, or just some light dynamic stretching to loosen up your joints. Then for your first exercise, if it’s something really heavy, I recommend doing 2-4 warm up sets with the same technique as a normal set, with each one getting slightly heavier. And to ensure that you’re not building up fatigue that will impact your actual set, never do more than 5 reps on a warm up set, and keep your total combined reps to less than 10. In this case, I did 4 reps, 3, then 2, with 1-2 minutes of rest in between each. Once you finish your last set, which should be around 70-80% of your working weight, rest another 3 minutes, and you are now ready for your first working set. Then, for all of your other exercises, you’ll probably only need at most 1 warm up set if you’re working the same muscle group, since it’s already adequately warmed up. Again, keep that set to 5 reps or less, and use roughly 50-60% of your working weight. However, if you get to another super heavy exercise for a muscle that you haven’t trained yet, you may need to do another 2-3 warm up sets using the same technique as before.
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Generally, I like to do 5 minutes of dynamic stretching before I start my workout, then 3 warm up sets for my first heavy exercise. Then for all of my other exercises, I either do 1 warm up set (if the exercise uses a lot of weight or if the exercise trains a muscle I haven't trained yet) or no warm up sets at all (if the exercise doesn't use a lot of weight and it's for a muscle I've already trained)
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nice
Doesn't stretching reduce strength? Or is it the other type? Correct me if I'm mistaken.
@@danialrafidonly static stretching can have a negative affect before a workout.dynamic stretching just warmup the muscles and joints
@@danialrafidStatic stretches are decreasing Strengh yes. Dynamics however are good and Help avoid injury n stuff
I walk 20 minutes to the gym very light warm up then once I’m at the gym I stretch and warm up with lighter weights then move on to my actual workout which is 10 sets of standing near the ac and drinking water
I usually ride my bike to the gym, and I gotta say, by the time I get to the actual gym I’ve already done a whole cardio session lol
3km cycling to the gym hits differently then hit that with dynamic stretching on shoulder joints and it's the perfect warm-up
Same
@@nitrix6952exactly I hate when people just go to the gym don’t warm up or stretch just go straight to lifting
Without the bike ride (if I take the metro) my exercises are noticably more shit 😅
Same but imstead id skate to the gym, great on leg days
his warmup is my working set 💀
legit was what i was gon say😭😂
Warming up for that long is overkill. Not everybody works out the same way and not everyone should taake his advice.
@@chigozieukwuomahyup
@@chigozieukwuomahit might be overkill but it will prevent you to get injured like absolute gandu
@@LionelGoatMessiwrong, for some people this might be too much and could potentially increase the chance of injury
SLDL with 415 is crazy 💀
Isn't that RDL?
@@rivrid195 SLDL since he goes all the way to the ground
@@rivrid195it's Stiff Leg due to his leg position. Romanians have more of a bend in the knee and Stiff legs have less of a bend if any and stay locked in place the whole movement.
I find the 215 for pendulum squats the craziest strenght of all exercises shown
@@stephanlanpacher4817lbs🥱
It's nice to see someone talking about this. Warming up is something very important that is often not mentioned, I've started paying attention to it after getting constant pain in my right elbow, even though I didn't see any problem with my technique and overall training. It turned out to be that I wasn't warming up very well... Once I paid more attention to it, the pain went away! Also stretching after intense workouts is something you should care about, too
Thank you for the video. Turns out I have fatigued myself even before my first working set. For blood flow, I like to begin my workouts with 50 bodyweight squats.
dear lord
You have no idea how much I needed this video. Was confused before with warm up sets, but now it is all clear. Thanks for that Max
I’ve been looking for a warm up video. Thanks Max
Well this is helpful, personally I do 3 warm up sets that is as follows; first warm up set is using 50% of my working weight for 12 reps, then second warm up set using 75% of working weight for 5 reps, then final warm up set using 85% of working weight for 3 reps before doing my working sets with working weight
Thanks so much for this video Max! I kept on hitting plateaus and spending a really long time in the gym. It’s obvious now that I was pre fatiguing myself with excessive warmups. This really helped shorten my workouts and improve my working sets. Also, I’m in a steep calorie deficit so I don’t have to waste the little energy I have.
Finally, I can properly get my gainz with warm-ups! Thanks king 💪👑💯
Max please post your push and pull day - part 2 routine 🙏
Great video, Max! I'd like to add that many people would benefit from passive join mobilization and stability work before working out too.
I never do any warm up, is this bad?
@@joshs2520hh it depends, im not an expert but if you have been working out for a good while and you havent fucked urself up then its a case of dont fix what u havent broken type of thing. Ideally tho id say warmups are good something as simple as those little dynamic stretches thats what i do to try and minimise potential injuries especially if ur gonna go heavy. Like i said i dont have proper knowledge cuz u hear different things everywhere on this but id say warmups are good to do👍
@@joshs2520you only really have to warm up if youre doing a very heavy weight
@@joshs2520yeah it's bad
Idk if it's your tone of voice or what but you're the only fitness tuber I've seen that isn't pushing something like a one way belief or product. I really appreciate that and I've learned quite a bit from you so thanks and take my sub ya goober
What works for me on leg day is warming up with hamstrings and for the first set do super light weight and do 15-20 reps cause for legs it takes alot more than 5 reps to warm them up and get blood flow in them then go on to your working set
This is why Leon Edwards is the aesthetic king
Bro this joke is overused
@@canz8318but he Leon Edwards is tho the most aesthetic 😅
@@Gorilla_Lu true
@@canz8318 😂 gym bros bro 😎 🙌
Much respect my man! When see your videos I always finish them learning something new. Keep it up! And from one fitness enthusiasts (personal trainer) to another, nice ass to grass, just watch out on locking your knees. This will prevent hyper extension and further injury (not that you don’t already know that). If you can control the weight then, take what I said for a grain of salt, but, Thank you for your videos keep it up!
Thank you Max! I’m learning a lot from you recently. Nice to change music btw lol
Short, precise and informative.
Things I like.
you are simply amazing what a special guy
The leg machines at his gym are absolutely bussin'.
Love this short !! Top notch information &delivery!!
This is really helpful I’m frustrating why I can do so few and felt fatigued… it’s because I haven’t properly warmed up myself
Just the advice I was looking for , thank you 👍
Max is the goat!!!
Generally sound advice, although I'd say that a good warmup, when you become more advanced must include: Mobilisation, Activation, and Stabilisation. As we get more advanced we may pick up on particular weak points or mobility restrictions or unstable joints. So suppose we are squatting, and there's a consistent hip issue; we may want to pre empt it with say bodyweight seated good mornings, cossack squats, side plank clamshells etc. It sounds a bit tedious but as we know our bodies better, we don't just do every mobility/activation/stability exercise but those specific to our issues.
Ive started integrating the resistance band warmups Squat University has featured on his channel. Mostly shoulder stuff to protect my rotator cuff. Internal and external rotation from different angles mostly. Also some knee rotations and resistance. Ive had much less (read zero!) of those buzzing twinging sensations in my shoulders from a heavy set since doing these.
super helpful info! thank you!!
For those saying they dont have 10 mins to dedicate to their warm up I would recommend getting off youtube shorts if you really are that busy lol. Warming up properly greatly reduces your risk of injury, and also potentiates the load which will help with your performance and strength. Further, for those of us who truly love working out and love the gym it is a part of your workout that you can take slow and enjoy whilst improving your technique with no risk of impeding your recovery. Enjoy your workouts and enjoy your time in the gym, why rush your hobby.
Oh my god i needed this thank you
Damn bro your physique is really impressive
Thank you max!
glad I came across this video. On bench press I do 3 warm up sets before I get to my working sets and I usually do 6-8 reps each set. Definitely a mistake
You're so close to 1 mil🎉
I walk a mile and a half to the gym which at first sucked but now it's just a nice warmup
great information as always fr
Thx bro, I was just about to go hit legs, I don’t usually warm up
Very helpful.
Bro everytime u upload and ur video comes up first i get excited I love learning all this gym stuff im some what new (been going home gym for 7 months) I haven’t really made a progress I do a lot of martial arts and stuff what do I do (Im 15, male)
Love from India❤❤
The quote I keep remembering from you is “ when going to failure your ugly face should be making an uglier face” makes me go harder when I realize I’m not there yet
Max the kinda guy to go to the gym in his pyjamas
I don't have the whole day . I usually do 1 set of pull ups 10 for back , clapping push ups with negative controled for chest , diamond push ups for triceps , standing curl for biceps , lateral raises for shoulders and any kind of cardio for legs .
what are you doing all day that makes you so busy? It seems you have enough time to watch some youtube...
Locking out my knees in the pendulum squat machine IS my warm up.
I run to the gym, works wonders.
Bro I was confused about it so much and you made a video thanks max😌 also i have been going to the gym for 6 months and i have some fat but also muscle so should I bulk or cut first?
Good video 👍
Yes of course walking will help warm up for a sitting exercise
Thanks
RIP Joe Linder 💔
Steroid user 💉
Who?
@@birddaddydettaa famous bodybuilder hes famous for the alien gains chest
I don't do warmup sets, never have and never been injured nor has it left gains on the table. But to be fair I get around by bicycle and haven't worked a non-active job.
Man I really have never seen anyone do pendulum squats max realy ain’t a hypocrite
Hi max, can u tell me the things you did when you were your old self? I’m on the stage before you bulked, the past video. Idk what to do but seems like u know? Mind showing me how?
That gym is beautiful
¡Thank you!
I usually do 15 or 20 mins of running or cycling before I lifting sesh
Max can you drop you current push and split structure? Thanks in advance chad!
Didnt he made videos showing his current split with all the exercises, sets n reps?
@@justduro1527 He hasnt sposted his push day and how he organises them weekly ^^
As Promised Pls post rest of your Workout Split ...
Bro looks like the antagonist from fubar
My warm up is walking to the gym
I found myself subscribed to this channel wtf
12 reps of my 30 rep max, 8 sets of my 20 rep max & 4 reps of my 10 weight max are my warm up sets. Seems a bit better for my liking. Of course controlling the eccentric as well.
Could you do a video showing how many calories you burn working out? Training till failure
Bro spends all day warming up. Even has a warm up for his warm up
Am i the only one who does dynamic stretch for 5 mins maybe and then just dive in with no warmup sets?
could you pls show us your trap routine
Imagine getting so strong you start working out in your pyjamas
I’m waiting for the cut
220 leg extension / 415 controlled deadlift goddamn
Lol I worked out for 6 months now I’m a fitness expert.
I wish my gym had that machine bro.... :(
Preworkout and Squats warm ups to trigger testo production
Please also tell about cooling down exercise or static stretching
Please explain breathing techniques as I end up just holding my breath whilst pumping out reps
Breathe out slowly and controlled during the "push", and take a deep breath on the negative.
For example, during a bench press, take a deep breath as the bar lowers to your chest, and then as you push out you want to breathe out.
Idk any proper scientific method or whatnot but this is what I do
wtf is the song in the background its epic
mario rios is the 🐐
also the guy saying no one cares about your biceps or triceps. hes just a loud incompetent fuck
I just take L-citrulline ND do jumping Jack's to get the body loose ND rdy to go
How does a belt help with pendulum squat?
Pijama pants in the gym really 😂
I can already hear someone screaming in their studio 'This goofhead bodybuilder doesnt know how to warm up, this is why i have hired leon edwards to teach you how to warm up'☠️
Bro where do you get these Nike pants, are fireeee dude, if anyone knows send me link
Taking my lower body training seriously for the first time. Hopefully, this approach will help avoid aggravating my sciatic nerve. Thanks, Max.
Also, you warm up set is my working set on the pendulum squat. You do 215 on the pendulum, seriously?! I'm scared.
Ima just keep doing 80% of pr and call it good 😃
"Keep your combined (warmup) reps to less than 10"
* Cries and vomits in Stronglifts 5×5
This I never do lol
What’s would you say is a good protein powder that does not have insulin’s spike and actually is what it says it is
I wanted to ask I’m currently 17 and been working out for about 3-4 months and I wanted to ask if u have any tips or info on realisticly seeing results and how long it takes to achieve visible ones
How much working sets do you take?
The heck is that leg machine, first time seeing it
Pendulum squat machine
Where’s the workout routine B for push and pull??? I need it
I thought I was the only one who went to the gym in pajama pants. 😅
I will literally just grab light weight, do my "working" rep range, grab more weight, and so on until I'm forced to decrease my reps to less than five, then just pyramid from there.
Te toca corte de cabello.
What is the Weightlifting Belt that you use? I’m in the market for one.
I am new as it probably shows by this comment, but I really don’t see the point of warmup sets for myself because if I did that I wouldn’t have anything left for my main sets.
Opinion on getting raised heel shoes? I lean too forward when squatting, would this help?
Hey Max! What’s your opinion on pre exhaustion. Wondering if it is worth it or not
only if you are accruing high levels of systemic fatigue for overly heavy loads. Pre exhaust makes very little sense unless you are too strong for your own good.
I find it useful to pretague my rear delts and lats before some main lifts, as this help me create more mind-muscle connection because of fatigue and modify my technique for overall recruitment. I don't do my main sets straight from pretague, though.
I doubt getting a bit fatigued from a warmup is any problem whatsoever
I normally do 3 sets of heavy weight per exercise, and I train each muscle group 2x a week. Is this too much volume and what do you recommend I change? Thanks!
Rear delts looking like my pumped up biceps. Wtf