The Most Effective Warm-Up For Building Muscle & Neurological Activation | Judd Lienhard
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- Опубліковано 30 чер 2024
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Cardinal Rules for a Neurological Warm-Up | Judd Lienhard
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Timestamps ⏱
0:00 - Intro
0:38 - Free Sample Flavors Pack of LMNT
1:26 - Prepping the Nervous System
3:38 - The Slow
9:43 - The Flow
14:33 - The Go
24:57 - Posture Improvement
I trained at the gym where Judd goes and I've gotten a chance to talk to him. He's a monster in person, but cool to talk to. Glad you made it on the channel, buddy 👍🏽. Keep on crushing.
I train on one of those gyms too!! Judd is a big guy with a very calming chill voice😂.
looks like the scariest dude I've ever seen lol
Nice! I needed some warmup advice!
BTW - 50lbs down, 265 to 215, since I started taking advice from Thomas! 4 months-ish... Thank you!
This is wild. I know that ever since I accidentally realized I felt great after a single 90% AMRAP Kettlebell swing set, ive been doing that to warm up for almost all my workouts and it's been a MASSIVE game changer. Thats essentially 90% my warm up, w/ me doing rotator cuff stuff on chest and shoulder say along w/ some adductor stuff for leg day. But the kettlebell swings will forever be my warm up. I also super set it w/ jumping jacks alot of the time. Great Video Bro
Great info! You are a really good interviewer, Thomas. Been watching your videos for four years and you just keep getting more comfortable and consequently the best of the best want to be on your channel. Thank you for all the effort you put into it all.
His instagram channel is pretty awesome. He is incredibly agile for a guy his size. Im dealing with a knee injury so I cant do all the jimps,skils he does but the other stuff has been gold.
Imagine when searching for a tshirt, you'd have to consider how large the sleeves are cut, because even though the shirt fits you, your biceps may rip the fabric apart at any moment 😅
Stretchy shirts
UA-cam gold right here.
you might want to look into ideal spine. its a way to superimpose your ideal spine onto your xray to determine where you deviate. better anatomy better movement etc. thanks for this video he was awesome
Never thought about the external rotation to balance the chest. Great tips!
Love videos like this. Building that foundation 💪🏽🔥
Great info
man, sounded like this coach was trying to catch his breath after the pushup
Roid respiration🤷♂️?
Enlarged heart?
Awesome info 👍
One day I hope to be this mobile 💪🏻
Beautiful 😢
Just know, warming up is different for everyone. It depends how heavy you’re lifting, your experience and age. This is what works well for him based on his age, his experience and goals. There is no such one size fits all approach to warming up. It is 100% a thing that requires experimenting.
Another health niche. 👍
I’m always willing to learn new things, but this seems like it would take 30 minutes just to get to the first working set
45% hip hinge is a great warmup for leg or back day.
💯
I bet Dr Mike has a lot to say about this
**Key Insights of the Transcript: "The Most Effective Warm-Up For Building Muscle & Neurological Activation" by Judd Lienhard**
### Introduction to Effective Warm-Ups
- **Ineffective Conventional Warm-Ups**: Traditional warm-ups (e.g., biking, light reps) often fail to contribute significantly to the main workout.
- **Alternative Approach**: Judd Lienhard emphasizes using warm-ups not just for warming the body but for "neurological preparation" and muscle activation, enhancing overall workout efficacy.
### The Concept of "Preparation" Over Warm-Up
- **Nervous System Activation**: A warm-up should focus on prepping the nervous system. This involves a systematic approach called the "slow, flow, go, grow, show" progression.
- **Integration into Workout**: This method blends into the workout seamlessly, ensuring the body is optimally prepared for various exercises.
### The "Slow" Phase
- **Slow Movements**: Includes minimal to slow movements to build tension at different joint angles, preparing tissues and the nervous system.
- **Example**: A one-minute push-up where you maintain tension and focus on biomechanical patterns.
- **Brain and Muscle Connection**: Slow movements allow the brain to internalize proper patterns, which are crucial for executing more complex movements later.
### The "Flow" Phase
- **Joint Sequence Movements**: This involves movements that mimic athletic sequences, improving movement efficiency.
- **Use of Bands**: Bands are often used for these movements due to their accommodating resistance, which helps in gradual tension buildup.
- **Creativity and Safety**: Flow movements can be creative, and because they are slow and controlled, the risk of injury is minimized.
### The "Go" Phase
- **Athletic Movements**: Focuses on more dynamic and heavier movements that incorporate core and full-body engagement.
- **Examples**: Single-arm ring push-ups, kettlebell cleans, and other movements that require balance and coordination.
- **Practical Application**: These exercises are designed to mimic real-life activities more closely and provide a direct transfer to athletic performance.
### Specific Techniques and Adjustments
- **Lower Body Exercises**: Slow lunges or supported slow lunging are recommended to fatigue muscles effectively and prepare for dynamic movements.
- **Spinal Decompression**: Incorporating gentle spinal decompression before intense activities can alleviate pain and improve performance. Avoid full hanging as it might induce a protective tension response from the body.
- **Flexion-Friendly**: Embrace spinal flexion during some exercises to allow for natural movement patterns and better muscle activation.
### Practical Tips and Variations
- **Exercise Adjustments**: Modify exercises to suit individual capabilities, especially concerning spinal issues. For example, lighter weights and controlled movements are suggested for those with back problems.
- **T-Spine Mobility**: Tightness in the thoracic spine can be mitigated through specific exercises that promote mobility and reduce kyphosis (forward curvature).
- **Posture and Rotation**: Improving posture starts from the lower leg and involves strengthening the tibialis anterior and adjusting hip positioning. External rotation and open-hand rowing can counterbalance common internal rotation tendencies.
### Conclusion
Judd Lienhard’s approach to warm-ups emphasizes the importance of neurological and muscular preparation over traditional methods. By incorporating a structured progression-starting with slow, controlled movements and advancing to dynamic, full-body exercises-this method enhances both performance and safety. It also integrates practical strategies for addressing common issues such as spinal tightness and improper muscle activation, making it a comprehensive guide for optimizing warm-up routines.
All I know is that if I did all these Gumby like body contorting exercises just as a WARM UP, I'd be too friggin exhausted to even do 1 actual working set of whatever exercise I was planning on doing. Let alone probably having wrenched muscles from having bent, folded and twisted my body into positions it never it could do. My thoughts - It's JUST a warm up, use the K.I S.S. method or philosophy.
These guys also need to fill you in that they are on some science
It's called "gear" to normalize it. 💉
Can somone link dr. mike from RP
You do realize I’m friends with Mike, right? He’s been on this channel, I’ve been on his. Judd is a great guy that has an interesting perspective. Why does this need to be some weird battle?
@@ThomasDeLauerOfficial it just would be interesting to hear his opinion on the these warm up protocols. no battle or beef intended. cool that you guys are friends.he seems really funny via his online presence :D
@@ThomasDeLauerOfficialwriting this because I love your videos and they’ve helped me go from obese to a healthy weight. I’m begging you to work on your frame of mind. I realise you get a lot of haters in your audience nowadays, and some of your audience has not responded well to some changes you are making. But most people that watch you / comment don’t have any bad intent in mind. I think you probably see the hateful comments a lot and it starts to become visible how it’s wearing you down: from the lengthier-than-usual disclaimers in your sponsorship segments, to the way you snapped at this random comment with zero likes, I think your mental frame is doing you a number. Lots of people still love your content and admire you as a person, but negativity bias will have you notice only the negative stuff. And worst of all, it will have you notice negativity where none of it was even intended/present. So please, for your own sake, work on your mental health and your frame of mind. There’s lots of free content on channels like HealthyGamerGG, but if you feel particularly agitated you might benefit from speaking to a professional 1:1.
😆
IMO that guy doesn’t look very aesthetic. That looks grotesque like all body builders. Not athletic looking at all. Don’t know!!!
His ability to move at that “grotesque” size is unbelievable. So I’ll listen to him on these things.
*facepalming so hard watching this*.... If fatiguing the muscle is what you want to do then ya by all means do your "1 minute" pushup (that when demonstrated took him 35 seconds) and the guy is literally panting heavily just from that... not dumb enough to subject myself to the rest of this video
I don’t want big arms and huge legs. Looks gross.
Don't worry, you never will.
Lol you hit the nail on the head@@kwest84
Yes, scrawny arms and legs with a huge belly and flat butt is what the general population shoots for
Just don't take any gear, you'll get the strong but not the social media gross.
There's far better proven references out there like the world's leading hypertrophy researchers. I.E. Dr. Mike Israetel, Andy Galpin, Dr. Pak and their respective teams.