30 Seconds SummaryWhy your Warm up is Killing your Gains
- Excessive warm-up routines, popular in modern fitness culture, can negatively impact the performance and progress of strength and physique athletes.
- Extended warm-up periods, especially prevalent among younger athletes, can consume excessive time in the gym, reducing time available for actual strength training.
- Proper warm-up benefits include improved muscle elasticity, better blood flow to muscles, and enhanced focus, but excessive warm-ups can deplete energy needed for main workout sets.
- Acclimation or warm-up sets should be calibrated to avoid pre-fatiguing muscles before the primary workout, ensuring optimal performance during actual training sessions.
- Static stretching before workouts may decrease strength temporarily and is recommended post-workout or at separate times, whereas dynamic stretching is beneficial before exercises.
- Lifestyle adjustments outside the gym, like incorporating short walking breaks during work, can decrease the need for lengthy pre-workout warm-ups by reducing everyday stiffness.
- A concise warm-up template is advised: a general warm-up (5-10 minutes), a dynamic warm-up (5 minutes), and specific acclimation sets for the day's first exercise (5-8 minutes), typically totaling around 15 minutes.
Biolayne
Andrew Pardue
