From 2011-2017 I was Noceboed by the Kelly Starret Mobility era. I did 30-40 minute warmups of foam rolling, lacrrosse ball, static stretching, banded mobilizations, specific mobility drills then a dynamic warmup all before I even touched an empty barbell! I wasted so much time and I will never get that back. Now I just do the bar and do more warmups if I feel tight and stiff and my workouts are fine.
That almost happened to me too with Justin Lascek's videos, but then I realized that the Rippetoe 5, 3, 2, 1's up to your top set felt fine enough. Nowadays I just do 10 reps of bodyweight squats with PVC and maybe 50 reps on a jump rope if it's like 30 degrees outside before I just get under the bar. I have a detached garage btw so 30 degrees makes everything cold af
I do mobility work as a warm-up. Is it needed for the deadlift or squats? I think empty bars are just as fine, but the mobility exercises help me with overall mobility, so it doesn’t make me feel like I waste time.
Thanks. One of the best takeaways I have from BBM is this warm up strategy. I used to spend 20 minutes foam rolling and stretching. But empty bar sets until my body feels warm and "ready" is perfect. Thanks BBM.
Nice not having to spend that time doing that useless stuff anymore, huh? I was the same way. It used to take me at least 30 minutes to prepare to squat an empty bar. No silly bullshit now!
@@robertlevy4613 I don’t even do that. My top set of RDL’s is 315 for 7..... and I’ll walk in, go 135 for 5, 225 for 5, 275 for 3, then AMRAP 315. I’m 41. I honestly believe all this is nonsense. Once the movement pattern is burnt in I don’t see the need for all this.
Same here dude. I was feeling good going in, I actually had dreams about my top single, but I got too greedy for a PR and my last warmup single (repeat of previous PR) I broke the floor but hard stuck at shins and had to set it back down :( Should've seen it coming though the single before that definitely moved like an 8 even though I didn't want to admit it. You lift, you learn. I'm coming for that PR next time xD
Nice short vid guys! Completely agree with the warmup volume, especially for beginners. I used to do fahves for 3 sets with around 20-40kg jumps (150kg max), now I just bang out one to three to see how it feels. Def feeling like I have more strength to do the actual work sets.
Really enjoyed the video, and I am going to adjust my warmups accordingly. I'm currently utilizing singles @ 8 in this block, and, while I do transition to triples and singles once it starts getting heavy, I still tend to rep out the earlier/easier weight perhaps more than I should. One question though. It was mentioned towards the end of the video that newer lifters are more "fatiguable" then more trained lifters and this should be considered when warming up. By implication, this seems to endorse triples, doubles, singles as you move up. Now I know the heaviest pullers all do this and it makes total sense. However I recall Dr. Feigenbaum mentioning somewhere (can't remember if it was a seminar q/a session or some other video) that his preference would be for newer lifters to mimic whatever their target rep range for the working sets (say doing your fives) throughout the warmups. The argument being, that since you are still (relatively) new you need the practice/skill development work at the lighter (warmup) loads to make sure you are moving efficiently. It lets novices accumulate much more quality volume, as opposed to just moving quickly to their working weight which may have form errors which compromise the efficiency of their lift, since the working weight is (relatively) heavy for them and their technique is by definition not yet "dialed in." My question is thus: if you are following a programmed prescription that includes, say, 6@7, 6@8, and 6@9 and are roughly at an intermediate level, would you recommend performing 6's all the way up to your RPE 7,8,9 sets? Or would you just do some reps with the bar and maybe 135, then triples, doubles, and singles, up until you get to you prescribed RPE work sets? I myself have been mimicking the target rep range as I warm up ever since I developed the habit when running my NLP. Is this preferable for this type of rep work if it compromises weight on the bar? Clearly if you have a heavy double or single, the other strategy is obvious, but for mutl-rep top work sets is it better to save yourself for the heavy work or put in more work on the way up within your target rep range in your program? I control the overall volume by limiting the number of warmup sets, and, where necessary, increasing the size of jumps (obvious preference for bigger jumps earlier on).
I can see how this is helpful to many people who are conditioned to do extended non-specific warmup routines. However, I think a more in depth examination would be helpful. The primary question I have is, "If I have a target/goal weight for the prescription of the given workout, should I use one estimated RPE lower as the indicator set? For example, if the program calls for the first working set to be 4 reps @ 7 and I have a goal in mind that I would like to use 315 lbs, should I plan to use 305 as my last warmup set (it would be my projected weight for an RPE of 6)? If my performance does not match the projections, adjustments might be made easily. For instance, let's say I rate my 305 @ RPE 7, I would just use that as my first work set and adjust the intensity to reflect my performance.
Someone shovel build a monument to the man who INVENTED the barbell... so many other monuments to people who built a school or whatever, but the barbell really did and does change a lot of lives for the better, not just marginally better, but much much better.
This is a fantastic warm-up video. My deadlifts take SOOOOO long in part because my warmup takes forever. One thing I do wonder is how long do you tend to rest in the warmup? I know on the lower end of warm-ups, you can basically take the "Rest time is however long it takes you to put on the weight" approach, but as things start getting heavier, especially with a movement as taxing as deadlifts, do you change up the rest times as you approach work weight? Also, will there be videos on warm-ups for any other lifts coming?
I've asked this question before and the consistent response i got was; rest as long as it takes to put the weights on and then once your RPE his 5 or so, go a head with 3-5 minutes rest between your sets. I've been doing this and seems to work pretty well for my training. Hope that helps.
Hey so what I do is I keep adding plates and repping it out until the warmup set feels somewhat tiring and then before the next jump/jumps I rest 2-3 mins and then get into it and after my last warmup set I rest a full 5 mins... Usually after the empty bar sets it takes about 3-5 warmup sets before my working weight and about 10-15 mins total (same for Squats, Bench and OHP although for the Bench and OHP I rest less as I am able to recover quicker)
#couplegoals no but very helpful, thanks PS, when I was a novice, I was indefatigable, but I tried not to perseverate. Love y'all's vocab. "My boys is wicked smaht"
How much time are y’all spending between warm up sets? Would this vary for a lower rep session (1-5) vs a higher rep session (8-12) when using to gauge your top weight?
BBM and RTS's time between warmups is usually the amount of time it takes to change the weights on the bar. Not a race, but you shouldn't be changing weights and fiddling on your phone for 3 minutes. At first it sucks, but you adapt.
Wait? You recommend 5-6 sets of 5-8 reps with the empty barbell? That's a crapload of empty barbell sets. Wouldn't it be faster just to do 1 set of 25+ reps or 2 sets of 13-24 reps, and that would also warm up the appropriate muscles?
Dr. Feigenbaum, I wondering since you have an interest in lifting and anatomy why did you do your residency in Family Medicine except for something like PM&R?
Pick up the bar with zero plates, pick up bar with one plate, pick up bar with two plates, pick up bar with three plates, pick up bar with four plates, pick up bar with five plates.
Warmups for bench,dead,squat...I'm Sooo confused, Sooo much different info out there on the topic. I did do this simple warmup last week and on squat day w just the BB and I felt just as loose,active, good form and hit my acquired top set. Go figure ! ANYONE ELSE TRY THIS OR FIND THE NEED TO ACTIVATE EVERYTHING FOR 20 MINS. ?
The whole activation for 20 minutes thing is something I used to do but I honestly don't find it that useful. Often warming up the movement and practicing the cues goes a much longer way. I do find KB swings or something similar can work well too but I can't say it works better than warmup setsm
You guys are strong!! Are you guys both natural? I used to think 700 is pretty iffy on if a natural athlete can deadlift that much but I think I can get there one day
I warm up my deadlifts with squats and I warm up my squats with squats
😂😂
I do this too
Me too.
I legit do a 3 x 3 at 40%
Big brain time
From 2011-2017 I was Noceboed by the Kelly Starret Mobility era. I did 30-40 minute warmups of foam rolling, lacrrosse ball, static stretching, banded mobilizations, specific mobility drills then a dynamic warmup all before I even touched an empty barbell! I wasted so much time and I will never get that back. Now I just do the bar and do more warmups if I feel tight and stiff and my workouts are fine.
Isn’t it nice not having to waste time anymore? I was the same way. Now I just squat.
That almost happened to me too with Justin Lascek's videos, but then I realized that the Rippetoe 5, 3, 2, 1's up to your top set felt fine enough. Nowadays I just do 10 reps of bodyweight squats with PVC and maybe 50 reps on a jump rope if it's like 30 degrees outside before I just get under the bar. I have a detached garage btw so 30 degrees makes everything cold af
I do mobility work as a warm-up. Is it needed for the deadlift or squats? I think empty bars are just as fine, but the mobility exercises help me with overall mobility, so it doesn’t make me feel like I waste time.
Thanks. One of the best takeaways I have from BBM is this warm up strategy. I used to spend 20 minutes foam rolling and stretching. But empty bar sets until my body feels warm and "ready" is perfect. Thanks BBM.
Nice not having to spend that time doing that useless stuff anymore, huh? I was the same way. It used to take me at least 30 minutes to prepare to squat an empty bar. No silly bullshit now!
@@robertlevy4613 I don’t even do that. My top set of RDL’s is 315 for 7..... and I’ll walk in, go 135 for 5, 225 for 5, 275 for 3, then AMRAP 315.
I’m 41. I honestly believe all this is nonsense. Once the movement pattern is burnt in I don’t see the need for all this.
After missing my top single yesterday on dead’s I really needed this video, thanks for the content as always
Same here dude. I was feeling good going in, I actually had dreams about my top single, but I got too greedy for a PR and my last warmup single (repeat of previous PR) I broke the floor but hard stuck at shins and had to set it back down :(
Should've seen it coming though the single before that definitely moved like an 8 even though I didn't want to admit it. You lift, you learn. I'm coming for that PR next time xD
@@PlasmaFuzer we all make mistakes, the hardest part about rpe training is being honest with yourself even when you don’t feel that strong
Jordan actually had a more meme-able facial expression than Austin in this deadlifting video xD
Always love to see a joint training session.
This was timely, I’m going for a deadlift PR this afternoon 💪
How did you go?
I searched it. First comp of year Tomorrow. Never get over bloody nerves
@@p.maesthetics7154 Smashed it man! I've since PR'd a couple more times, going for the big 500 by the end of June if I can stay injury free
@@giese2015 well done,that's sounds like some good news man,glad to see you respond
I don't usually do empty bar, just go right to 135. May give this a try and see how it goes!
How does it help
Same. However, this method is interesting so I will try it.
Thanks! Hoping you do a bench and squat version of this.
Deadlift warm up:
Step 1: wait until gyms reopen......
Step 2: cry
Nice short vid guys! Completely agree with the warmup volume, especially for beginners. I used to do fahves for 3 sets with around 20-40kg jumps (150kg max), now I just bang out one to three to see how it feels. Def feeling like I have more strength to do the actual work sets.
Thanks for that note at the end about novice lifters. The first thing I thought, this would be way too much warmup for me
Yeah dude it would be kinda tough to be pulling 495 for your warmups🤣
Barbell medicine really saved me from all those butthurt prevention reductionist narratives.
I warm my deads with deads and for my squats, I use squats to warm up.
Brilliant video, would love to see more of your training days. Keep up the great work
Going for a PR triple at 435 tomorrow. Great timing!
@Yirlani no I only managed 415x3 back then but I pulled 545 in my most recent meet
Really enjoyed the video, and I am going to adjust my warmups accordingly. I'm currently utilizing singles @ 8 in this block, and, while I do transition to triples and singles once it starts getting heavy, I still tend to rep out the earlier/easier weight perhaps more than I should. One question though.
It was mentioned towards the end of the video that newer lifters are more "fatiguable" then more trained lifters and this should be considered when warming up. By implication, this seems to endorse triples, doubles, singles as you move up. Now I know the heaviest pullers all do this and it makes total sense.
However I recall Dr. Feigenbaum mentioning somewhere (can't remember if it was a seminar q/a session or some other video) that his preference would be for newer lifters to mimic whatever their target rep range for the working sets (say doing your fives) throughout the warmups. The argument being, that since you are still (relatively) new you need the practice/skill development work at the lighter (warmup) loads to make sure you are moving efficiently. It lets novices accumulate much more quality volume, as opposed to just moving quickly to their working weight which may have form errors which compromise the efficiency of their lift, since the working weight is (relatively) heavy for them and their technique is by definition not yet "dialed in."
My question is thus: if you are following a programmed prescription that includes, say, 6@7, 6@8, and 6@9 and are roughly at an intermediate level, would you recommend performing 6's all the way up to your RPE 7,8,9 sets? Or would you just do some reps with the bar and maybe 135, then triples, doubles, and singles, up until you get to you prescribed RPE work sets?
I myself have been mimicking the target rep range as I warm up ever since I developed the habit when running my NLP. Is this preferable for this type of rep work if it compromises weight on the bar? Clearly if you have a heavy double or single, the other strategy is obvious, but for mutl-rep top work sets is it better to save yourself for the heavy work or put in more work on the way up within your target rep range in your program? I control the overall volume by limiting the number of warmup sets, and, where necessary, increasing the size of jumps (obvious preference for bigger jumps earlier on).
Hey Jordan can you make a video on how to warm up for a single.
I can see how this is helpful to many people who are conditioned to do extended non-specific warmup routines. However, I think a more in depth examination would be helpful. The primary question I have is, "If I have a target/goal weight for the prescription of the given workout, should I use one estimated RPE lower as the indicator set? For example, if the program calls for the first working set to be 4 reps @ 7 and I have a goal in mind that I would like to use 315 lbs, should I plan to use 305 as my last warmup set (it would be my projected weight for an RPE of 6)? If my performance does not match the projections, adjustments might be made easily. For instance, let's say I rate my 305 @ RPE 7, I would just use that as my first work set and adjust the intensity to reflect my performance.
Squat U wants to know youor location.
Quack U
Wow, starting to warm up for my deadlifts and I see this video notification pop up. Sweet
Love the mentality shown here
Curious how long this session was, starting a 135#?
Someone shovel build a monument to the man who INVENTED the barbell... so many other monuments to people who built a school or whatever, but the barbell really did and does change a lot of lives for the better, not just marginally better, but much much better.
Needed this
This is a fantastic warm-up video. My deadlifts take SOOOOO long in part because my warmup takes forever. One thing I do wonder is how long do you tend to rest in the warmup? I know on the lower end of warm-ups, you can basically take the "Rest time is however long it takes you to put on the weight" approach, but as things start getting heavier, especially with a movement as taxing as deadlifts, do you change up the rest times as you approach work weight?
Also, will there be videos on warm-ups for any other lifts coming?
I've asked this question before and the consistent response i got was; rest as long as it takes to put the weights on and then once your RPE his 5 or so, go a head with 3-5 minutes rest between your sets. I've been doing this and seems to work pretty well for my training. Hope that helps.
Hey so what I do is I keep adding plates and repping it out until the warmup set feels somewhat tiring and then before the next jump/jumps I rest 2-3 mins and then get into it and after my last warmup set I rest a full 5 mins... Usually after the empty bar sets it takes about 3-5 warmup sets before my working weight and about 10-15 mins total (same for Squats, Bench and OHP although for the Bench and OHP I rest less as I am able to recover quicker)
#couplegoals no but very helpful, thanks
PS, when I was a novice, I was indefatigable, but I tried not to perseverate. Love y'all's vocab. "My boys is wicked smaht"
Very informative just have one last question: what’s the name of the song at the end
Pete Drake - Forever
Great video as always!
Nice lifting guys💪💪
Awesome content
How much time are y’all spending between warm up sets? Would this vary for a lower rep session (1-5) vs a higher rep session (8-12) when using to gauge your top weight?
Loving your shoes, Jordan!
Do you have courses/do internships in Barbell Medicine ? I'm looking to further my career in the field, and learn GOOD information.
Jordan's face looks 20 years older while he's doing a heavy lift lol
What would you recommend for warmups before going into pulling? I mean are there exercises you do before going to the empty bar?
Nope.
good stuff
You guys are looking more jacked last few videos 👍👍
For real, they've been looking huge lately. Guess Jordan's bulk has been going well!
Damn feel the steal is a great que.
How much time between warm up sets?
BBM and RTS's time between warmups is usually the amount of time it takes to change the weights on the bar. Not a race, but you shouldn't be changing weights and fiddling on your phone for 3 minutes. At first it sucks, but you adapt.
Deadlift tutorial next .Please
I don't warm up, I just raise the bar on fire!!
Wait? You recommend 5-6 sets of 5-8 reps with the empty barbell? That's a crapload of empty barbell sets. Wouldn't it be faster just to do 1 set of 25+ reps or 2 sets of 13-24 reps, and that would also warm up the appropriate muscles?
2-6 sets. So 2.
Warm up deads with light front and back squats
foam roll warmups?
WHen did Austin's arms get bigger than yours??
Dr. Feigenbaum, I wondering since you have an interest in lifting and anatomy why did you do your residency in Family Medicine except for something like PM&R?
Do a squat warmup video please
Austin looking jacked ..
Damn! That's a lot of kilos, Baraki.
@4:40 ... so sad to see Austin smoking the Devils Lettuce before work sets
Pick up the bar with zero plates, pick up bar with one plate, pick up bar with two plates, pick up bar with three plates, pick up bar with four plates, pick up bar with five plates.
What if I have to end at 3? Lol
@@grimtrigg3r I end warm up around 4 so you're not alone 😉
Why would you want to adapt to spinal curvature? That's just adapting to bad form, and what do you define as "tolerating" it? Not injuring your back?
I just warm up with 135. my range of motion is way different from what is seen here. wtf
Warmups for bench,dead,squat...I'm Sooo confused, Sooo much different info out there on the topic. I did do this simple warmup last week and on squat day w just the BB and I felt just as loose,active, good form and hit my acquired top set. Go figure ! ANYONE ELSE TRY THIS OR FIND THE NEED TO ACTIVATE EVERYTHING FOR 20 MINS. ?
@OVERCOME72 nice! Thanks
The whole activation for 20 minutes thing is something I used to do but I honestly don't find it that useful. Often warming up the movement and practicing the cues goes a much longer way. I do find KB swings or something similar can work well too but I can't say it works better than warmup setsm
only cap men deatlifting good
because im deadlifter in Kuwait
You guys are strong!! Are you guys both natural? I used to think 700 is pretty iffy on if a natural athlete can deadlift that much but I think I can get there one day
As far as I know I believe they're natural, if you look at Austin's channel his progress is believable, never blew up in strength all of a sudden.
deadlift starts at 135 buddy ... u even dom mazzeti ?
I know I'm not gonna fill em out like these beefcakes, but what are those pants they're wearing?
I was under the impression that deadlift is a push not a pull?
it's more of a "pick that shit up" movement
Its both
GOOGLE STOP RECOMENDING ME FUCKING VIDEOS. IN MY NOTIFCATION FEED
Seeing them deadlift is enough to make me fail NNN
Your peri rx has too little citruline Mallate and useless aminos
Lame. No special fancy warm up.
"Feel the steel" as he visibly let's the bar drift in front of his legs
No white coat = no credibility. Sorry.
Masks.