Warm Up and Mobility Science Explained (7 Studies)
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- Опубликовано: 13 сен 2024
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Here is the full warm up as featured in the video:
STAGE 1: GENERAL WARM UP (Cardio)
‣ 10-15 mins
‣ 2 mins low intensity, 30 secs moderate intensity, repeat
STAGE 2 - GENERAL WARM UP (Dynamic Stretches & Foam Rolling)
Lower Body:
‣ 15 step throughs
‣ 15 lying side leg swings
‣ 15 quadruped kickbacks/hip circles
‣ 15 leg swings (front-to-back and side-to-side)
‣ 30 reps bodyweight walking lunges (not shown)
Upper Body:
‣ 15 arm swings
‣ 15 arm circles
‣ 8+8+8 YTW’s
‣ 15 cable external rotations
‣ 15 banded pull aparts (not shown)
‣ Foam Rolling (20-30 sec per muscle)
STAGE 3 - SPECIFIC WARM UP (Progressive Loading)
Example (Good for heavy compound lifts)
‣ Barx10
‣ 30%x5
‣ 50%x4
‣ 60%x3
‣ 70%x2
‣ 75%x1-2
‣ Begin working sets to Lupe Fiasco
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STUDIES REFERENCED
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
‣ www.ncbi.nlm.n...
Some resources that were helpful when making the video:
‣ • Science & Application ...
‣ / thestrengthguys
‣ www.strengthan...
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MY HEIGHT ▹
I'm 5'5 but ask anyway (:
Scientifically, that thumbnail increased blood flow to my lower body.
I hope everyone is having a great weekend so far! Remember that I provide links to all of the studies referenced in the description for every science-explained video. You can also find a summary of the full warm up routine in there. If there's a topic you'd like to see me cover in a future video, please let me know and I will pick one from the comments.
Add me on snap for more lifestyle updates 👻 snapchat.com/add/jeffnippard
Peace!
Jeff Nippard You smashed it in this video. Huge fan. Can't believe all this steroid shit recently. Prob some noob subs or non subs you've recently acquired who don't know you. I have a question... Are you still with 3DMJ? Or are you programming everything yourself now?
Jeff Nippard Great video Jeff. Thanks. I've recently started to spend about five minutes in the dry sauna doing some dynamic stretching before every session whether upper body or lower body and I've definitely seen improvements in overall tightness and joint health during my lifts.
I've suggested this in the past but it went unnoticed, so I'll post it again.
A comparison between lifting lighter weight with strict form and lifting heavy with not so strict form. Which of the two generates the most muscle activation (EMG?). Not to be confused with which rep range that is most optimal for muscle growth. Also in conjuction with the stricter form arguement, to see if it amplifies the mind muscle connection which may contribute to additional EMG.
Jeff Nippard please make a video on vegan vs normal diet for body building .. thank you jeff
Jeff Nippard Id be interested hearing more about the concept of nutrient partitioning
The editing on this reminds me of Vox. The information reminds me of Andrew Vigotsky. The thumbnail reminds me of Faapy. Killer combo.
CanditoTrainingHQ hahaha it's a good combo but not up to standard for those. Maybe faapy.
Wait I thought you were a zombie..
I hope you start posting videos again, or at least be more social on social media!
CanditoTrainingHQ wya man we miss you
so..jonnie...there better be a video that required 1 year of prep for...WE MISS YOU MAN
AMAZING video!! You have set the bar so high, very impressed!! 🙌 Looking forward to the next one ❤️
thank you for all your help! That thumbnail tho 👀😂
Stephanie Buttermore lol
Stephanie Buttermore Butter more is a great life motto.
@@JeffNippard was literally going to comment on it, but since you were first ill merely agree 😁
@@timmyjohnson1195 Is that his gf👸🏼💕💕?
Jeff, can you do a, "how to get a girlfriend?" Scientifically explained plz
Steroids
do this one plz
Just read Art of the Deal.
That will help a lot of guys😂😂😂
Haha. Agreed. But also, one as perfect as her who knows how to drive a manual transmission!! Perfection
Not a huge fitness or weight lifting fan but anyone that's incorporating empirical science into their occupation deserves massive respect, keep it up man.
These videos are always expertly edited, as a content creator myself I must say I'm jealous. Keep it up man.
thank you! Editing is one of the most enjoyable parts for me when making these 😊
It refreshing seeing someone back up what they are saying with articles
According to Picture Fit, Jeff Nippard is the best and underestimated instructor. He's got a physiology degree I think
Can you make a video about the science of recovery?
hell yah
joao Camões I have one about that 🙂
Ditto! I wouldn't mind hearing the process of supercompensation explained in more detail than how my PT textbook explained it lol
You make some of the best informative videos on RUclips backed by science. Much appreciated, keep it up!
thanks for taking your time to film these video while referring to all the studies!! they are so helpful
omg bless u for using mr. bean
😂👌
Dr Kodak recommends broccoli you mad bro?
Your best video yet in my opinion. I'm gonna implement this in my training.
That moment when you already hit the Like Button in the middle of the video, but then get so amazed til the end you wann hit it again -only to be disappointed there is not a second thump-up to give. Mr Nippard you made the second like button a new necessity. Kudos to your content in the last months! It has always been good, but now you´re killing it.
This is the most informative bodybuilding
channel in youtube. Excellent content.
This channel is going to be HUGE. 🙏🏼
The execution of the video content is nice and special, choosing light blue and pink for the background colour of the journal makes the content not so rigid. It is also great to summarise information in the description.
A guy at my gym showed me a quick way to increase rectal temperature without burning up my gains on the treadmill.
Another solid video. Good info & plenty of Stephanie smiling.
Jeff Nippard is the MOST informative channel going right now, keep putting out solid content Jeff
Best combination of scientific research and practical application of all RUclips fitness channels. Well done!
best fitness channel on RUclips. been subbed since like 10k subs awesome to see you getting the recognition you deserve!
Setting the bar high bro! Don't let anyone come close, keep crushing it!
Thanks, really do need to warm up better. Will incorporate these 3 stages into my warm up routine
The quality of the content and the quality of the video by itself is simply amazing.
Great job Jeff as usual.
Great video- I requested this topic a few weeks back and I"m glad you had the opportunity to cover it. Keep up the informative content!
This is SO well made. Definitely a video I would share!
Really appreciate the work you put behind making these videos. It would be awesome to see a video done on nutrient timing regarding macro splits per meal, the "anabolic window" and things like that. Thanks, Keep up the good work!
Not only is your content on point but those edits 👌🏻
tried out ur warm up for a heavy 3x3 @ 375 deadlifts yesterday and it worked pretty great for me jeff, thanks
Fast twitch exercise vs slow twitch exercise science explained
Recovery period and workout frequency science explained
I think these would be some interesting videos :) Great video Jeff!
Very informative video yet again Jeff. This being one of the most important yet. Amazing the amount of research and hard work that goes into making these videos. Nothing but respect for you sir!
you are what the fitness industry needed! THANK YOU!
Probably one of the most underrated channels on youtube. All your advice is on point! keep up the good work man.
Production quality and quality of information are top notch. Looking forward to the next one. 🇨🇦
You have some of the best content out there. Great videos
The biggest and best up and coming RUclips channels without a doubt. Great video Jeff!
Wow the quality of the video and editing are top notch!
Jeff this fuckin quality in ur videos is gettin more than insane. Amazing.
Man these videos are brilliant! Keep them coming
This was the best video I have seen in a long time. Unique and perfectly educational
really digging the overall design and feel of the video. very slick
I love these analytic videos where you discuss different semi-essential part(s) of the working out and how they affect the body, even if the clickbait is strong. Keep up the good work!
Unreal videos man have helped me so much progressing over the last few months. Could you please do a science explained arm workout?
As a pre-med student I really appreciate you not using bro science and incorporating real primary research articles in your videos to back up your advice. Quality videos.
Ayyyeeee so proud to call you my coach haha. This is so illuminating, and I can truly testify that warming up/doing some stretching and "mobility" work before lifting has played a huge role in the way I perform/feel.
I'll be sure to have so Lupe in my playlist today too lol
Awesome! Been addicted to all your podcasts and podcast features these past few weeks. Thanks for teaching all of us all of this free information. I will always stay referencing you to all my friends! ;)
By far my favorite videos on youtube. Editing always on point too!
DAMNNN! that was a well edited video! ALOT of work went into that
Great Account! I love your vids with your Science Baded tips and it's Great to See the studies in Short cuts! 👍🏼👍🏼
Subscribing to the channel , because unlike a lot of other channels the advice is not based on bro science and it respects the limits and differences between individuals .
This guy spends so much time making these videos! Get this man more subs!!
Awesome presentation, i don't feel clickbaited as long as they're worthy content like these. Also im 5.4, you're an inspiration :) 🤘👍
Another great, to the point, informative video.
Incredibly informative. thank you.
Best fitness related channel there is
Everyone can thank me for this video going up today and not tomorrow cuz I screenshotted the snapchat. #SnapchatGang
you think he really gives a fuck about you?
the fact that hes shorter makes his muscles look larger for the same volume as a tall person
congratulations you just played yourself
Your screenshot matters!
Screenshot lives matter!
Thank you for taking the time to make high-quality research-based videos that are clear, balanced, and easy to understand. The editing is on point. x
SO glad I found your channel - always so valuable!
9.8-10 Your channel is getting better and better.
These edits are so quality. I feel as you continue to help educate people, you've also been educating yourself when it comes to B-roll and editing techniques. Keep it up man!
Sick video man, great editing and straight to the point
Thanks for the new video Jeff! Your science explained videos are some of my favorite videos on youtube! You should make a playlist of them on your channel so they're easier go to find.
Your video editing and content keeps getting better. very progressive. awesome
Excellent video again. I always learn something new every video and I like how you include the references. Can you do a video on volume or have you done one yet that I haven't seen yet?
Your videos are insaaaanely well done man.
Brian DeCosta thanks a lot man! Much appreciated 💪🏼
Excellent video detailing the importance of warm up and stretching. Special thanks for enlightening us with demonstrations aswell.
Production quality of this video is insane Jeff, great video
Wow man your subscribers have sky rocketed since i subbed. Love the way you changed up your editing styles. Keep it up man, you obviously put a lot of time into these videos.
Your editing has such a fun rhythm, very entertaining as always! I would like to see a video on how to go about developing slow twich fiber dominant muscles. Cheers from Brazil
I've been waiting all week for a new video. Keep up the great content!
Awesome video as always Jeff! Hopefully more people will realize the importance of warming up with this video. I see so many guys walk in the gym and jump straight to their working sets without doing any type of dynamic stretching or exercise specific warm up sets.
videos are getting better every time! Nice work, you deliver the information in a very practical and understandable way.
Thumbnail is amazing
we used this video as a resource for my fitness concepts class.
Abbs or arm training Science explained :) Keep up your videos! They are awesome! :) Love from New Zealand!
This answered a ton of questions... Thanks!
love these science explain vids making science fun and educational
breathing exercise before a warm up work great
Highest quality fitness content on RUclips. Hands down.
The best RUclipsr in the entire universe.
Thanks, appreciating the videos. Could you do a studies explanation of the benefits of the Pull/Push/Legs workout routine along with a demonstration and/or recommendations of this?
Great great video. Always nice to find other peoples warm-ups and find pointers I don't do. I will defiantly incorporate these into my warm-ups. Keep these great videos coming. New fan.
You deserve a lot more subscribers than you currently have
May you please explain cluster training and the methods used behind it. Provide the studies with the EMG tests on the exercises that provide the most motor pattern recruitment. Also explain why it's hard on the CNS and how to implement cluster training into your workouts and how long of a period that you should use them for. Please explain how a beginner, intermediate and advance lifter would approach these methods. Thank you for providing Informative and educational videos!
Love your channel! We ever gonna get a neck science training vid? It's a rare subject that doesn't get talked abt much. Neck gains are important too
dude you are a life saver
I love your song choices for your videos, you should definitely list them in the description or in the video itself in the future!
So educated ! Thank you so much for this.. without doing any research i've found that I perform better doing static stretching BEFORE dynamic/it cancels out any negative effects if i do dynamic stretching last and what you've said about that makes so much sense lol. Never knew if i should be warming up before my stretching and progressive loading so I'll definitely be trying this out, thanks so much :)
I never knew that what I was doing for warming up (less time jogging and more time walking) actually had a name: MIIT. I always learn something with your videos. Dynamic stretches definitely help with my performance. Keep producing great content! Can't wait until the next video.
your videos are on other level man keep the good work!!
As always, the quality of your videos is incedible (in terms of content and even in terms of editing), you probably have one of the best Bodybuilding RUclips channel, I hope you'll have more subscribers and views, you deserve it.
hope so keep doing this ..... rather than most popular youtubers that started vlogging all day long ... keep up the hard work, great things are comin ;)
Jeff,
The new video format was awesome.
Keep on man, absolutely love your content and have learned so much from you.
I love the information provided here. Very scientifically based and educational. love it!!!!
For the YTW i recommend you to them in a flat bench that is higher from the ground, and also adding a " I ". Just my experience, hope you see this. Love the content too
loved this video! super informative. keep bringing the educational content, it's great!
Content is as good as the thumbnail, nice one
Thanks for the free info
Killer editing and video content. keeps getting better