Presumably he does the same thing. 1. Warm up at light but brisk rate until slightly sweating. 2. Go up in single-reps from small weight to heavy weight over around 5 or 6 increments, acting like every lift is very heavy
I don't know if this is from someone famous, but a friend shared with me the philosophy that "if you treat light weight like it's heavy, you'll work heavy weight like it's light." I like that Russell warms up with that same focus.
Ed Coan once said “When you start to treat the light weights like heavy weights, the heavy weights will go up a lot easier” I just found out - Thanks for sharing😃
Holy crap that worked...I saw this video yesterday cuz i was failing my squat pr since 2 weeks. Today...I finally did it (100kgs at bw 55) thanks a lot Russ... m posting this while in the gym just after my pr n m still shivering out of excitement 🤝🏽💪🏽
I recently starting doing more warmups for PR days. It's 100% is effective. I feel more loose and confident with the heavy weight now that I understand it's important to warm up for longer than you think! lol
Breaking a sweat before I go for my main lifts is something that I haven't taken seriously enough, maxing out or not. Case in point, like an idiot I just "went through the motions" of a brief warmup routine before deadlifts today and tweaked my back during the top-set in spite of having my form dialed in because I went in still a bit cold. Appreciate the content and reminders!
8:54 this makes a lot of sense now lol. I was squatting this morning and I was doing warm up sets of like 5-7 reps and on my top set, I only managed to do about 2-3 which was surprising because I can usually do more than that. Thanks for the advice Russ
Hadn’t trained for 2 months, after 1 week of getting back into things i maxed out on squat and gained 30KG on my 1RM it went from 140KG to 170KG . Did this warmup before hand.
@@dailyblessed7 Damn didn't see this till now haha, but if still interested it went very good, was able to max out but wasn't able to warmup doing just one rep, had to do more at the beginning.
Randomly went for a pr today (should’ve watched this first) and had the exact thought you mentioned “thats a lot of weight”. Kinta let the weight control me rather than the other way around. Still got it, but I’m definitely doing this warmup and adopting your mindset next time
I do some lying hamstring curls before, it warms up your hams and glutes pretty well and sometimes I may walk backwards on a treadmill to warm up my knees.
I'm 19 right now. Was out of the gym for 8 months and just hit 4 months back in the gym this week. Since my return, I've been prioritizing mobility and making sure I move properly before my lifts. I used to just go in the gym and hop straight into lifting, but I'm just looking long term now, like u were saying. Put that extra work in before workouts now, so that later on I won't face harsh repercussions for skipping warmups. But I agree, when that day comes that I no longer move the way I used to, I'm going to cry.
@@SniperXChampion damn bro i feel you. I got into lifting cuz of football in highschool and that was kinda why i would lift with no warmups, since we did that for football. For those 4 years (14-18) I would always have random acute tweaks in all parts of my body. After being out the gym for so long, I wanted to return properly. My warmup now is 5 minutes on the bike, foam roll upper back, glutes and hammies, dyanmic hip opening movements, and resistance band shoulder movements. I also train full body (squat -> bench -> accessories) every session, so I have no choice but to be in good condition. No more aches and pains anymore... at least not yet 🙏
6:15 this is actually a great tip (ps: I used to do my warm ups hastily and my top set would look garbage) I got that from jamal's how to squat vid thanks to him and russ for sharing their knowledge
Two questions: 1) you sound like you exhale when you're about 80% to full extension, have you always done it this way? (I ask because exhale/inhale only once I'm at the top), 2) how long to you rest between each set? (I suppose everyone has a different sweet spot, but would like your insight). Appreciate all the knowledge you drop for us! #learnfromthebest
currently the hardest part for me is really the warmup sets of the squat itself (or also bench). doesn't matter if you going for a new 1rm or just a top set of 5 reps. doing too much warmup sets kills you the energy, doing too less, will let you also fail. meanwhile the best approach for me is doing 10-15 reps at 100kg, as paused squats, to really activate the muscles but to not kill yourself completely. and from there progress with doubles or singles
Those breathing techniques really set you apart from a alot of lifters Russell. You should explain the way you specifically brace. I noticed before you even go on the bar on squat your not letting out too much air. Everything you do is what makes you great brother
So I notice that you've got a pretty good sweat going Russ, but do you have a different warm up routine that you do for an environment that is alot cooler like in a commercial gym. It's seems pretty easy to warmup in your gym which is a good thing, because there is less ventilation, but I find myself having to have to work harder to get warmed up.
Super helpful! When doing those banded side steps, focus on "kicking out with your heel." In other words, keep the toes facing forward. When you externally rotate at the hip as you're stepping sideways, you start to utilize more hip flexors and lose some of the glute bias.
Please make one for deadlifts and bench too! Curious to know if we should approach those with those same minimal rep ranges too on the smaller weights before getting to those working sets
I'm honestly more surprised on how many people in the comments don't do warm ups before any workout! Like how?! haha. I feel so weird if I dont do some kind of warm up... and everything hurts if I dont properly warm up either 😅
@uropod its not about age. if your benching like 135 or whatever prob dont need to warm up even tho its better, but after a certain amount of weight its like a requirement. going in and just rawdogging 405 pounds off the floor cold is gonna eventually get you injured
yo russ, i just got back into squarding after a month off bc of health issues. do you think once i get back into my groove that i should also invest in some inzer knee sleeves?
If you're looking to cop some knee sleeves, I don't think anyone will say against inzer just from the fact that they seem to be one of the best on the market right now. I would say yes.
@@brycenklinkowski5721 ye ive heard about iron rebel knee sleeves, would it really make much of a different compared to the inzer tho, and if so what would they be?
Russ how on earth is anyone supposed to believe you are natty. You literally add like 400 lbs of muscle each year. It's crazy, 2023 Russel Orhii is wayyyyy bigger than 2021 Russel Orhii. It's not making sense! I think you are roided out of your mind and cheating the system homie!!
@@callumdoolox6498 dude the guy literally looks better than Greg Doucette in his roided up prime for example, yet Orhii is natural. Cmon, the guy looks absolutely INSANE, better than 99.9% of enhanced athletes, I used to believe the guy is natty. But he most certainly is not idc what "tests" he has done.
Russ should make tutorial videos like this for bench and deadlift as well
He said that was exactly what he was going to do in his last vlog
he has one for deadlift, conventional.He can update it but his deadlift hasn't changed.
It's the same style but just change warmup
Jamal did an extensive one you should check out on the deadlift
Presumably he does the same thing.
1. Warm up at light but brisk rate until slightly sweating.
2. Go up in single-reps from small weight to heavy weight over around 5 or 6 increments, acting like every lift is very heavy
I don't know if this is from someone famous, but a friend shared with me the philosophy that "if you treat light weight like it's heavy, you'll work heavy weight like it's light." I like that Russell warms up with that same focus.
Ed Coan once said “When you start to treat the light weights like heavy weights, the heavy weights will go up a lot easier” I just found out - Thanks for sharing😃
Holy crap that worked...I saw this video yesterday cuz i was failing my squat pr since 2 weeks. Today...I finally did it (100kgs at bw 55) thanks a lot Russ... m posting this while in the gym just after my pr n m still shivering out of excitement 🤝🏽💪🏽
Good stuff!!!!
I recently starting doing more warmups for PR days. It's 100% is effective. I feel more loose and confident with the heavy weight now that I understand it's important to warm up for longer than you think! lol
he drops this after I was just at the gym talking about his squats perfect timing
Breaking a sweat before I go for my main lifts is something that I haven't taken seriously enough, maxing out or not. Case in point, like an idiot I just "went through the motions" of a brief warmup routine before deadlifts today and tweaked my back during the top-set in spite of having my form dialed in because I went in still a bit cold. Appreciate the content and reminders!
8:54 this makes a lot of sense now lol. I was squatting this morning and I was doing warm up sets of like 5-7 reps and on my top set, I only managed to do about 2-3 which was surprising because I can usually do more than that. Thanks for the advice Russ
Huge impact on my gym progress. Appreciate you❤
Hadn’t trained for 2 months, after 1 week of getting back into things i maxed out on squat and gained 30KG on my 1RM it went from 140KG to 170KG . Did this warmup before hand.
Russ coming in clutch man!! Doing squat PR in two days, and really needed the best way to tackle that. So thank you so much!!
How'd it go?👀
@@dailyblessed7 Damn didn't see this till now haha, but if still interested it went very good, was able to max out but wasn't able to warmup doing just one rep, had to do more at the beginning.
Randomly went for a pr today (should’ve watched this first) and had the exact thought you mentioned “thats a lot of weight”. Kinta let the weight control me rather than the other way around. Still got it, but I’m definitely doing this warmup and adopting your mindset next time
I do some lying hamstring curls before, it warms up your hams and glutes pretty well and sometimes I may walk backwards on a treadmill to warm up my knees.
i love this type of videos russ!
as a young man im going to hate the days when my body doesnt opperate without a warm up
I think it’s age and also a certain strength level. You can get to a strength level where any imbalance can break your body apart
I'm 19 right now. Was out of the gym for 8 months and just hit 4 months back in the gym this week. Since my return, I've been prioritizing mobility and making sure I move properly before my lifts. I used to just go in the gym and hop straight into lifting, but I'm just looking long term now, like u were saying. Put that extra work in before workouts now, so that later on I won't face harsh repercussions for skipping warmups. But I agree, when that day comes that I no longer move the way I used to, I'm going to cry.
i’m 19 years old and it’s already liked that for me😭😭😭
@@SniperXChampion damn bro i feel you. I got into lifting cuz of football in highschool and that was kinda why i would lift with no warmups, since we did that for football. For those 4 years (14-18) I would always have random acute tweaks in all parts of my body.
After being out the gym for so long, I wanted to return properly. My warmup now is 5 minutes on the bike, foam roll upper back, glutes and hammies, dyanmic hip opening movements, and resistance band shoulder movements. I also train full body (squat -> bench -> accessories) every session, so I have no choice but to be in good condition. No more aches and pains anymore... at least not yet 🙏
Always warm up . Age doesn't matter. If you don't now you'll regret it later
Honestly a lot of great tips !!!!!!!
Great informative video. I would love to see a Bench press vid in this format
Thank you for the tips, Orhii.
6:15 this is actually a great tip (ps: I used to do my warm ups hastily and my top set would look garbage) I got that from jamal's how to squat vid thanks to him and russ for sharing their knowledge
Your chest development is INSANE. As a person who cannot grow their chest...I am jealous!
Hey russ! Please make these for deadlifts and bench
Two questions: 1) you sound like you exhale when you're about 80% to full extension, have you always done it this way? (I ask because exhale/inhale only once I'm at the top), 2) how long to you rest between each set? (I suppose everyone has a different sweet spot, but would like your insight). Appreciate all the knowledge you drop for us! #learnfromthebest
Absolutely love this video. Helps a lot. Thank you
“You don’t want the weight to dictate how fast you move, you want to dictate how fast the weight moves” that’s hard never thought bout it like that
Love this video bro! Would love to see your bench warmup!
Russ is the tribal chief of powerlifting. Acknowledge him
Going to the gym today i will try that tutorial for sure thanks Bro.
currently the hardest part for me is really the warmup sets of the squat itself (or also bench). doesn't matter if you going for a new 1rm or just a top set of 5 reps. doing too much warmup sets kills you the energy, doing too less, will let you also fail. meanwhile the best approach for me is doing 10-15 reps at 100kg, as paused squats, to really activate the muscles but to not kill yourself completely. and from there progress with doubles or singles
Warmups are free volume. Get the most out of em! Technique and rate of force development 🔥
Those breathing techniques really set you apart from a alot of lifters Russell. You should explain the way you specifically brace. I noticed before you even go on the bar on squat your not letting out too much air. Everything you do is what makes you great brother
enjoyed the vid russ
So I notice that you've got a pretty good sweat going Russ, but do you have a different warm up routine that you do for an environment that is alot cooler like in a commercial gym. It's seems pretty easy to warmup in your gym which is a good thing, because there is less ventilation, but I find myself having to have to work harder to get warmed up.
A hoodie does that for me. I train at two different gyms and whenever I am going to my university gym, I take my hoodie to get myself warmer faster.
mad respect for attacking the empty bar like that, I usually start at 1 plate but will give this a go!
Super helpful! When doing those banded side steps, focus on "kicking out with your heel." In other words, keep the toes facing forward. When you externally rotate at the hip as you're stepping sideways, you start to utilize more hip flexors and lose some of the glute bias.
I wish I had these tips when I first started. Would have significantly improve my form and technique. Great video thank you 🙏
Please make one for deadlifts and bench too! Curious to know if we should approach those with those same minimal rep ranges too on the smaller weights before getting to those working sets
13:11 what do you mean by dropping the weight down? dang I wanted to hear about that different topic because this has been really helpful
I find that pushing to hard in warmups tends to throw me out of position. I tend to match the tempo throughout the warmup sets.
Hell yeah! Gonna try this and set a new pr
never heard such wisdom, "the point of warming up is warming up"
This is most helpful....Thank you.
Thank the good lord thay russel has taught me to squat
Yo Russ, we need more GBT color tank tops, Maybe like a dark purple and green one?
Love to see you in a rugby game bro. Those legs would be a good fit for a centre ❤
Salut ,Russel ,merci pour tes conseils, j'espere qu'il y aura les memespour le deadlifts er le bench!! 👍👍👍
Thanks Russ 😊💪
can you do the same type of video for bench and deadz too pls ? the warmups
Curious how you decide when to put on the belt. That seemed to be the only change from the early sets.
Very insightful!
Nice vid very informative!
Thanks for this bro.
Bro is filling out his frame!
Hey Russ if you want to get you knee sleeves on faster just use straps to pull them up over your knees
Don't mind me, just watching this 2x world champ do his thing before I hit the gym.
Dynamic stretching before and then static stretching after you lift boys. Always do it and you’ll be straight
Respect Olympea MIAMI FLORIDA MEXICO Gym
How would you work up to a 315 PR on bench?
One just question, why do you prefer barbell plates over rogue calibrated plates
Russ is Him
Weird question does anyone know where he gets his tank tops from?
Is this all you do, or do you do some mobility/ static stretching before these 3 exercises?
do this for deadlifts!!!
How long paused between the sets?
How would I replicate this on bench tho?
I'm honestly more surprised on how many people in the comments don't do warm ups before any workout! Like how?! haha. I feel so weird if I dont do some kind of warm up... and everything hurts if I dont properly warm up either 😅
@uropod its not about age. if your benching like 135 or whatever prob dont need to warm up even tho its better, but after a certain amount of weight its like a requirement. going in and just rawdogging 405 pounds off the floor cold is gonna eventually get you injured
So how many reps should I do before my max rep
dope video
Thx man
how much time do you usually break in between sets
how much time do you spend in between warmups?
Nice Russ
we need a bench and deadlift
Does anybody know how much Russ could squat when he first started lifting?
How long are you resting between each set?
He hasn’t made a video on how to bench and deadlift ???
Who on aux? Gym a vibe
yo russ, i just got back into squarding after a month off bc of health issues. do you think once i get back into my groove that i should also invest in some inzer knee sleeves?
If you're looking to cop some knee sleeves, I don't think anyone will say against inzer just from the fact that they seem to be one of the best on the market right now. I would say yes.
i'd say iron rebel bro
@@star08094 ye i got some gymreapers on rn that ive been using for like 8 months. i didnt size down tho so they stretched out a long time ago 💀
@@brycenklinkowski5721 ye ive heard about iron rebel knee sleeves, would it really make much of a different compared to the inzer tho, and if so what would they be?
@@dommy1495 just depends on how tight you want your knee sleeves
I want to know what his lifts were as a teenager
LFGGG RUSSS
the sound from that 45lb plate is fucking beautiful my god
I start sweating as soon as i walk in corrupted strength
When ya start getting a little stronger, then putting your knee sleeves will be more easy ;)
💪🏾🔥
Yessirrrrrr
500 lbs man my legs would snap
Vlog Gym
Bro imagine being able to put on ur knee sleeves without straps, I sure can't 💀
The shoes 😭
i can hear you talking....but all i can see are these mountains you call chest
That intro….what the flying f$ck lol
Hold 😢
Creasing ts out yo Jordans 😭😭😭😭💀💀💀
Crazy how people skip warmups. 😂 if you want to be great , WARMUP
Russ I love u bro but please lose them goggles😭
First😎
FIRST GANG
lol like jaylen brown a joke not a hustler
First
Russ how on earth is anyone supposed to believe you are natty. You literally add like 400 lbs of muscle each year. It's crazy, 2023 Russel Orhii is wayyyyy bigger than 2021 Russel Orhii. It's not making sense! I think you are roided out of your mind and cheating the system homie!!
Well it’s obvious lmao
@@callumdoolox6498 dude the guy literally looks better than Greg Doucette in his roided up prime for example, yet Orhii is natural. Cmon, the guy looks absolutely INSANE, better than 99.9% of enhanced athletes, I used to believe the guy is natty. But he most certainly is not idc what "tests" he has done.
@@watermelon5745 yea ik I was agreeing with you
Never max out
Bro since you low bar, do you have any warm up for shoulders?