How to WARM UP before a workout! (The RIGHT WAY)
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- Опубликовано: 30 сен 2024
- 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.
@@drm.himselfonly static stretching can have a negative affect before a workout.dynamic stretching just warmup the muscles and joints
@@drm.himselfStatic 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🥱
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
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
I’ve been looking for a warm up video. Thanks Max
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 😎 🙌
RIP Joe Linder 💔
Steroid user 💉
Who?
@@birddaddydettaa famous bodybuilder hes famous for the alien gains chest
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
Yeah this guy ran a cycle and now he’s off cycle just bulking up and then when he gets ready to cut again he’s gonna run another cycle.
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?
I doubt getting a bit fatigued from a warmup is any problem whatsoever
Bro looks like the antagonist from fubar
wtf is the song in the background its epic
Thank you Max! I’m learning a lot from you recently. Nice to change music btw lol
may I ask, why is he wearing a belt. 😮
That’s a little too much warm up
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 ^^
You're guessing and opining now, or do you base your recommendation on some hard data from somewhere?
Dorian Yates uses a similar method
How does a belt help with pendulum squat?
Yeah I kinda disagree
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
4 warmup sets?? bros spending 16 hours in the gym
He does a few warm up sets that are low reps and then does 1 working set so technically he is not spending as much time as others
Max isnt natty anymore gang😔
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
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
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
How much working sets do you take?
Source?
Am i the only one who does dynamic stretch for 5 mins maybe and then just dive in with no warmup sets?
Finally, I can properly get my gainz with warm-ups! Thanks king 💪👑💯
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.
My warm up is walking to the gym
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?
you are simply amazing what a special guy
This I never do lol
Damn bro your physique is really impressive
just wasting energy setting up for warmups
😂😂 everything is so overly complicated LOL bro probably got a degree is Exercise Science now he thinks he knows everything
bros the less than 5 reps for a warm up set, and less than 10 total reps is absolute bs. im not going to fatigue by doing 8 reps of a 60kg bench if im aiming to do 5 reps of 100kg
and when it's colder (if your gym doesn't have heating) you'll need to do extra reps as your muscles are colder than usual.. just like if you're playing sport and its cold, you warm up a little longer
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.
This honestly kinda terrible bro advise.
Dynamic stretching and cardio are are not going to prepare you lift heavy weights and will definitely be more fatiguing than just doing multiple reps of the actual movement you want to perform. No one should be fatigued from doing multiple reps (even above 5 lmao) from an empty bar.
Just get in the gym and do a specific warm up not silly swings or cardio which should be done after or on different days.
Nah warmups gay. Also, I just injured both my shoulders and I think I pulled something.
2 - 4 warmup sets? Don’t listen to this guy. A warmup is the minimum amount of effort required to prepare for your training so you don’t get injured. Do not make it a session in itself. I park 5 mins from the gym, walk there, do a few mins of dynamic stretching then if it is the first time testing a particular muscle then one partial light set.
Should do this should do that never do this never do that .. I could say you're needlessly doing warm up sets wasting energy when all ready warmed up from 1st exercise..
Doing all this is pretty pointless. If you wanna warm up just do a light jog in place and stretch. Only time I think you'd need to do a set in something is if you're going for a bench press pr so you could warm up with a couple 1 plate reps
Max the kinda guy to go to the gym in his pyjamas
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.
if your first set is of 6 reps. what do the 2nd and 3rd set look like? do you increase the weight and reps or decrease the weight and increase the reps? (reverse pyramid)
I never stretch or warm-up 😬
Warm ups Should be light and high reps who the hell the musle is gon be warmed up after 3-4 reps !!!.
hello bro
WORKING SET means do 4 sets with the same load?
Overcomplicared and i dont have 4 hours for all my workouts
I don't have 3 days to complete 1 workout
Rear delts looking like my pumped up biceps. Wtf
Man I really have never seen anyone do pendulum squats max realy ain’t a hypocrite
Bro I never feel peck deck dumbell bench press or anything in my chest pls help
But seriously guys… What would Leon Edwards do?
You weights near 130 lbs and you try to convince us on how to train? 😂
I thought I was the only one who went to the gym in pajama pants. 😅
What is the Weightlifting Belt that you use? I’m in the market for one.
I walk 20 minutes to get to the gym ig this counts as the cardio part
Cool, glute spread now
Does not warming up hurt gains? I prob need to stretch way more too ..
This dude complains about that pendulum squat machine and still uses it
Bro kinda look like Bully Maguire
Lol I worked out for 6 months now I’m a fitness expert.
Get rid of the belt and you will see better results in your abs
Your eye circles and long hair don’t add up cut it off and get more sleep lol
Bro where do you get these Nike pants, are fireeee dude, if anyone knows send me link
ur locking ur knees on that machine. Its scary to watch
Ima just keep doing 80% of pr and call it good 😃
Am I the only one who doesn’t do warm up sets
This machine will get you killed😢
How many working sets though?
This would take 3 hours to complete one workout
That legpress looks scary😅
Are you wearing pajamas?
Yeah we don't have all the time in the world buddy
I’m waiting for the cut
Doesn't need to be so formulaic
Thanks Captain obvious
So you should only have one working set ?
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
What is that fascinating leg machine called pls?
At 50 im tired by the time im done warming up😅
Pijama pants in the gym really 😂
4 warm up sets? Dawg that's way too much
Could you do a video showing how many calories you burn working out? Training till failure
could you pls show us your trap routine
Warm up reps 😂😂 ok bud
10 reps as a warmup is not enouh at all
Nice round delts
I feel like I would spend 3 hours in the gym doing this
empty gym tho.... pure gold
true
Why you play only one set
What shoes do you have?
How tall are you bro