Guide to a Proper Warmup

**CowPimp** · 05-20-2006, 11:38 PM

There are generally a few activities that I see people implementing preceding a bout of resistance training: some form of cardiovascular activity for 5-10 minutes, static stretching, and/or a specific warmup for the actual lift to be performed. It's great that they're trying to do something to prepare themselves for lifting, but most trainees are misguided in the warmup department. Of course, many trainees don't implement any form of warmup at all. This is a big mistake; there are many benefits to a properly implemented warmup routine:

Improved nervous system function

Increased sensitivity in nerve receptors

Faster nerve impulse transmissions

Increased core and muscle temperatures

Lower level of muscle viscosity

Improved blood flow to muscles

More efficient uptake of oxygen from blood

Improves muscle flexibility and joint ROM

More forceful contraction and rapid relaxation of muscles

Other benefits

A more thorough lubrication of joint structures

Acclimation of soft tissue to increased loading

Activation of inhibited muscle groups

A marked decrease in the chance of sustaining an injury

I'm sure this isn't an exhaustive list of all the benefits of a proper warmup, but if those aren't reasons enough for you to perform a warmup, then I don't know what is. Here is how I structure my warmups for myself and my clients:

Self Myofacial Release
More commonly referred to as "foam rolling," this is a way of improving the quality of soft tissue. I prefer to do this prior to working out. Not only is it great for working out adhesions in muscle tissue, but it is effective at instigating autogenic inhibition in overactive muscle groups. Foam rolling, when done in conjunction with flexibility training like static stretching, has been shown to increase flexibility/mobility. It only takes a few minutes to hit your toughest spots, and it is well worth it. Check out P-funk's sticky (Stretching/flexability) about flexiblity for more information.

General (Optional)
This is the act of performing a light to moderate intensity bout of cardiovascular activity. Exercises such as jogging, stationary bicycling, rowing, elliptical trainers, and many others are all acceptable. I don't feel this is necessary, but if my clients get to the gym a few minutes early and want to hop on the treadmill for 5 minutes I don't stop them. I don't implement this step in my own warmups, but if you enjoy it and want to make it a part of your warmup routine, then by all means. Generally, 3-5 minutes is going to be plenty.

Activation
The purpose of this segment of the warmup is to get certain muscles activated that you have trouble neurally activating without intense concentration. The muscle groups I typically focus on are the gluteals and scapular stabilizers, but depending on the person, and for myself, I may include activation work for other muscles.

This requires a lot of individulization. Some people maybe be able to get away with hitting one weak point before you start or even skipping this step entirely, and some people may need to have emphasis placed on activation work instead of more dynamic warmup exercises. Personally, I like to include a full set of any necessary activation activites before every lifting session whether I am working my arms (Yeah right) or I am performing a full body workout. Reinforcing proper motor patterns on a regular basis is important, and so is stimulation of inhibited musculature as it is often weak in addition to being inactive.

I like to perform 2-3 sets of 10-20 repetitions of each exercise that I do. I also frequently implement isometrics during certain joint positions for various exercises. The birddog is a great example. I might use anywhere from a 2 second static hold in the loaded position to a 5 second static. These exercises can be progressive; that is, you can implement higher loads and/or more complex variations of these movements in order to better stimulate the target musculature as you progress in training status. However, the goal is not to induce a high level of fatigue. 1-2 exercises per muscle group should be sufficient in most causes, but more may be warranted for an extreme case of muscular inhibition.

Dynamic Flexibility
Once you have been moving around a little bit and given a jump start to your core temperature, it is time to take things up a notch. Dynamic flexibility exercises do much to lubricate your joints, improve joint ROM prior to the workout, and in many cases instigate the myotatic stretch reflex and excite the nervous system.

The exercises you perform are somewhat ballistic in nature, but toned down from traditional ballistic stretching. As well, they generally implement more specific movement patterns than ballistic stretching. This type of flexibility training is superior to static stretching prior to a workout for the aforementioned reasons. Static stretching should be saved until after the workout is finished, except for the possibility of “calming down” an overactive muscle group. As well, static stretching of antagonist musculature can potentially improve neural activation of agonist musculature. An example of this is a person with lower cross syndrome (A postural distortion leading to an anteriorly tilted pelvis). Generally someone with lower cross syndrome is going to have very tight hip flexors and weak glutes. So, some static stretching for the hip flexors at the beginning of the workout to help facilitate reciprocal inhibition when the glutes should be firing is a good idea. Otherwise, static stretching causes relaxation of muscle spindles while doing almost nothing to help raise your core temperature or increase neural activation, which is not desirable prior to a workout.

1-3 sets of 5-12 repetitions should do the trick on most of these exercises. For enjoyment's sake, I like to implement a wide variety of these movements and repeat the same activity very few times, if at all, within the same workout. I tend to focus on the hips, ankles, and shoulders as they are capable of moving on multiple planes, while the knees and elbows don't require special activities to get them moving on their one plane of available movement. Usually, they are peripherally stimulated sufficiently from the other activities performed during this kind of warmup.

Specific
This is the portion of the warmup that I do see a good number of trainees implement, though it is usually insufficient or overdone. You want to perform the target resistance training activity, but you want to gradually increase the load as your soft tissue gets acclimated to the increasing loads. As well, it helps your nervous system prepare for a high level of activity.

General guidelines I go by when warming up with the target activity is that the heavier you are lifting, the more warmup sets you are going to require. I'm also not a big fan of doing more than 5 repetitions or so on any warmup sets. You shouldn't need to do any more than that if you performed the aforementioned warmup activities already. Your joints will be sufficiently lubricated by this stage. You want to avoid fatigue at all costs. Warmup sets should not induce any significant level of fatigue. As well, I don't feel that subsequent exercises utilizing similar movements and muscle groups require the same number of warmup sets. So, if you bench press first and perform 3 warmup sets, then you probably only need one warmup set just to get your nervous system in the groove of the movement if you follow up with an incline press or an overhead press.

Sample Warmup
No informative writeup would be complete without an example. The sample person here has very weak and inactive gluteals, has internally rotated humeri, and is very tight in the hamstrings, hip flexors, calves, chest, and lats:

Foam Roller:
Hip flexors
IT band
Calves
Lats

Activation Circuit:
Supine Glute Bridges – 2x10 - 3sec isometric at top (Glutes, duh)
Band Resisted Sidesteps – 2x12 Each Direction (Glute medius/minimus)
Shoulder Dislocations – 2x12 (External rotators)
Wall Retractions – 2x12 (Scapular retractors)

Dynamic Flexibility:
Inch Worms - 2x6
Dorsiflexed Ankle Mobility - 2x12
Shoulder Circles - 2x12 (Each direction)

(Note: Someone requiring this much remedial activation work probably cannot move this kind of weight, but just humor me for example sake)

Specific on Leg Day:
Deadlift 1RM Attempt
95 x 5 No rest
135 x 3, No rest
185 x 3, No rest
225 x 1, 30s rest
255 x 1, 60s rest
285 x 1, 60s rest
305 x 1, Full Recovery
1RM Attempt:
325 x 1

Back Squats
135 x 5, No Rest
185 x 3, 60s Rest
Worksets:
205 – 3x10

Romanian Deadlifts
135 x 5, No Rest
185 x 3, 60s Rest
Worksets:
225 – 3x8

DB Lunges
5s x 3, 60s Rest
Worksets:
30s - 3x12

So there you have it. That's my take on the proper way to warmup. This type of warmup takes me about 10 minutes, but could take up to 15-20 minutes for someone who needs more remedial type work. This does not including the specific warmups for each lift. I try to blast through it to get my core temperature up sufficiently. It may help to do the movement preparation in a big circuit to conserve time. Give it a try and see if it makes a difference for you too. I mix up the exercises all the time; make it fun and make it work for you.

For those of you who don't know what some of those activities I laid out are, here is a combination of links and my own notes for the aforementioned exercises:

Supine Glute Bridges:
As an additional note, don't allow your pelvis to tilt posteriorly. You should have a nice flat back at the top of the movement. This is an improper firing pattern that I noticed in myself, though I have yet to see a client do this.
Band Resisted Sidesteps:
Get a resistance tube, or preferably, a resistance band. Stand on top of the tubing/band and firmly hold the top portion in front of you. Sometimes it helps to grab the right part of the band with your left hand and vice versa, but go with whatever you are comfortable with. Then, simply step laterally; you can alternate which direciton you move or finish moving to the right or left before changing directions. It really doesn't matter.
Shoulder Dislocations:
Grab a broomstick, a nylon strap, or even a taut resistance tube/band. Just make sure it is long enough for you to grab with a snatch grip, which is the hand position you will utilize for the movement. Now, bring the object overhead by rotating, not rowing, and continue rotating until you touch your back with it. Keep your elbows locked out the entire time, and grab wide enough so that there is not too much resistance to the movement. Try to decrease your grip width over time if at all possible.
Wall Retractions:
Don't force it in either direction. If your hands, elbows, or shoulder blades begin to lose contact with the wall then stop. Your ROM will improve in time with this exercise.
Inch Worms:
Scroll down a bit for his explanation of this exercise. I don't have people hold for 10 seconds in the stretched position, but you get the idea.
Dorsiflexed Ankle Mobility:
Pretty self-explanatory.
Shoulder Circles/Reverse Shoulder Circles:
These can be done with circles of varying sizes and can also be performed overhead. You don't have to follow the set/rep pattern mentioned in the video.

NMOY · 05-21-2006, 01:31 AM

care to outline the Activation Circuit and Dynamic Flexibility exercises? I for one hardly recognize any of those names, but would love to learn.
Thanks. I guess I fall into the catagory of someone who has been warming up wrong! I've always hoping on the rowing machine for 5 minutes and done static stretching. Good to see what I should be doin.

Brutus_G · 05-21-2006, 01:36 AM

Good stuff man. I will defiantly try this. Sticky

shiznit2169 · 05-21-2006, 11:09 AM

I agree, many beginners here will not have a clue what all of those exercises are. Perhaps, there is a link to a website that shows pictures/videos of how each exercise works.

Great post .. i should start implementing some of that into my routine.

AKIRA · 05-21-2006, 12:06 PM

Interesting take on doing a specific warm up with no more than 5 reps, that is, if dynamic and activation is implemented.

Since your self-studying, help me out with a question Ive gone over myself, but have forgotten at work.

What type of population would you do static stretching before a workout? A population that has tight muscles, right? How much should the intensity or volume be reduced to compensate for the previous static stretches?

**CowPimp** · 05-21-2006, 12:42 PM

Thanks for the feedback everyone. Later tonight or maybe tomorrow I will go through and add exercise descriptions as many places as I can.

Quote:

Originally Posted by AKIRA

What type of population would you do static stretching before a workout? A population that has tight muscles, right? How much should the intensity or volume be reduced to compensate for the previous static stretches?

I don't have anyone do static stretching before a workout. A good warmup will increase the availble ROM in your joints without static stretching. The only static stretching I have people do before a workout is sometimes for the hip flexors if they exhibit an anterior pelvic tilt and really overactive hip flexors. Even then, I usually stick in static stretching as a form of active rest in between exercises or circuits and finish what we didn't get done in the flexibility department at the end of the workout.

AKIRA · 05-21-2006, 04:49 PM

Quote:

Originally Posted by CowPimp

Thanks for the feedback everyone. Later tonight or maybe tomorrow I will go through and add exercise descriptions as many places as I can.

I don't have anyone do static stretching before a workout. A good warmup will increase the availble ROM in your joints without static stretching. The only static stretching I have people do before a workout is sometimes for the hip flexors if they exhibit an anterior pelvic tilt and really overactive hip flexors. Even then, I usually stick in static stretching as a form of active rest in between exercises or circuits and finish what we didn't get done in the flexibility department at the end of the workout.

Oh good. Cuz I havent prescribed doing these nor do them myself! I do statics afterwards however.

**CowPimp** · 05-21-2006, 05:26 PM

I added exercise descriptions as best I could. Let me know if anything is unclear or any of the links are broken.

fufu · 05-23-2006, 12:56 AM

Just read through it, good stuff.

Velvet · 05-23-2006, 11:34 AM

You rock CP...can't believe how much knowledge you have with so few years on earth

And I don't mean that in a bad way either...very impressive

BoneCrusher · 05-23-2006, 11:49 AM

Killer stuff CowPimp thanks for such a thorough cover ...

**Gazhole** · 05-23-2006, 03:06 PM

I incorporated some of this stuff into my warmup today for push. Definitely noticed improvement in my shoulder activation, and i actually finished weighted pushups without failing one rep short.

Awesome how a few minutes warmup can make the difference between success and (muscle) failure :P.

Nice going CowPimp, deserves the "sticky" status.

Andy_Massaro · 07-05-2006, 05:01 PM

i think im gonna try this tommorow.. just to give it a shot.. ive got nothing to loose

the stress on better ROM, is very appealing to me..hehe

pengers84 · 07-08-2006, 12:16 AM

Cowpimp, what about static stretching before working rotator cuffs? The reason i ask is this is because i read this articlehttp://www.mindandmuscle.net/mindand...D=41&pageNum=6 suggesting its importance. Whats your opinion on this? I was thinking of adding rotator cuff work and was wondering if it would be a good idea to do it at the end of my workout statically stretching only before rotator cuff excercises?

pengers84 · 07-08-2006, 12:17 AM

By the way the warmups great, thanks mate!

blueboy75 · 07-09-2006, 06:41 AM

this is great, wish I knew some of this stuff before I injured my shoulder. Definitely work this into my routine. Thanks CP

**CowPimp** · 07-09-2006, 07:37 AM

Quote:

Originally Posted by pengers84

Cowpimp, what about static stretching before working rotator cuffs? The reason i ask is this is because i read this articlehttp://www.mindandmuscle.net/mindand...D=41&pageNum=6 suggesting its importance. Whats your opinion on this? I was thinking of adding rotator cuff work and was wondering if it would be a good idea to do it at the end of my workout statically stretching only before rotator cuff excercises?

I just briefly breezed through that, but those look like recommendations for someone with an existing shoulder issue. I have to read more thoroughly, but it could be an exception. I'm not going to say there is never a case where someone should administer static stretches first. For example, I do frequently have clients perform hip flexor stretches pretty early in the workout, as many people have tight and overactive hip flexors as it is.

jasonwilks · 08-19-2006, 01:37 PM

I also wish I knew this stuff a long time ago, I'll get my routine straightened out now, thanks.

__________________
Anti-Aging

200+ · 09-18-2006, 02:12 PM

laymans terms?

**CowPimp** · 09-18-2006, 04:26 PM

What don't you understand?

alwaysbelieve1 · 11-30-2006, 12:37 AM

My warm-up & cool-down is as follows:

Warm-up- 400m run, 25 back ext., 25 sit-up, 25 BW squat, 25 sit-up & 25 push-up, 400m run.

Cool Down:
(Stretching)
1. Knees at 90 degree angle calves supported on chair, lower back flat on floor.
2. Legs/torso at 90 deg angle with legs against wall, back flat on floor, butt at the wall.
3. Lay flat on the floor legs straight up as if you are supporting a tray (or kid) on your feet.

Hold each position in a gently progressing stretch for 20 or so seconds, repeat each 3 times. Stop if it hurts & see a doc.

ps2cho · 01-01-2007, 10:33 PM

This is wrong. DO NOT STRETCH PRE-WORKOUT. PERIOD.

Many studies have PROVEN it adversely affects the amount your body can lift during the workout session. You want your muscles tight, not loose. The only warmup you should be doing is light cardio !!

Google if you need the studies.

**IainDaniel** · 01-01-2007, 11:09 PM

Quote:

Originally Posted by ps2cho

This is wrong. DO NOT STRETCH PRE-WORKOUT. PERIOD.

Many studies have PROVEN it adversely affects the amount your body can lift during the workout session. You want your muscles tight, not loose. The only warmup you should be doing is light cardio !!

Google if you need the studies.

Did you even read the original Post?

**P-funk** · 01-02-2007, 08:33 AM

Quote:

Originally Posted by ps2cho

This is wrong. DO NOT STRETCH PRE-WORKOUT. PERIOD.

Many studies have PROVEN it adversely affects the amount your body can lift during the workout session. You want your muscles tight, not loose. The only warmup you should be doing is light cardio !!

Google if you need the studies.

dynamic stretching is not static stretching. learn how to read before you post mi-information.

if you need to figure out what dynamic stretching is, use google.

05-20-2006, 11:38 PM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Guide to a Proper Warmup BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com There are generally a few activities that I see people implementing preceding a bout of resistance training: some form of cardiovascular activity for 5-10 minutes, static stretching, and/or a specific warmup for the actual lift to be performed. It's great that they're trying to do something to prepare themselves for lifting, but most trainees are misguided in the warmup department. Of course, many trainees don't implement any form of warmup at all. This is a big mistake; there are many benefits to a properly implemented warmup routine: Improved nervous system function Increased sensitivity in nerve receptors Faster nerve impulse transmissions Increased core and muscle temperatures Lower level of muscle viscosity Improved blood flow to muscles More efficient uptake of oxygen from blood Improves muscle flexibility and joint ROM More forceful contraction and rapid relaxation of muscles Other benefits A more thorough lubrication of joint structures Acclimation of soft tissue to increased loading Activation of inhibited muscle groups A marked decrease in the chance of sustaining an injury I'm sure this isn't an exhaustive list of all the benefits of a proper warmup, but if those aren't reasons enough for you to perform a warmup, then I don't know what is. Here is how I structure my warmups for myself and my clients: Self Myofacial Release More commonly referred to as "foam rolling," this is a way of improving the quality of soft tissue. I prefer to do this prior to working out. Not only is it great for working out adhesions in muscle tissue, but it is effective at instigating autogenic inhibition in overactive muscle groups. Foam rolling, when done in conjunction with flexibility training like static stretching, has been shown to increase flexibility/mobility. It only takes a few minutes to hit your toughest spots, and it is well worth it. Check out P-funk's sticky (Stretching/flexability) about flexiblity for more information. General (Optional) This is the act of performing a light to moderate intensity bout of cardiovascular activity. Exercises such as jogging, stationary bicycling, rowing, elliptical trainers, and many others are all acceptable. I don't feel this is necessary, but if my clients get to the gym a few minutes early and want to hop on the treadmill for 5 minutes I don't stop them. I don't implement this step in my own warmups, but if you enjoy it and want to make it a part of your warmup routine, then by all means. Generally, 3-5 minutes is going to be plenty. Activation The purpose of this segment of the warmup is to get certain muscles activated that you have trouble neurally activating without intense concentration. The muscle groups I typically focus on are the gluteals and scapular stabilizers, but depending on the person, and for myself, I may include activation work for other muscles. This requires a lot of individulization. Some people maybe be able to get away with hitting one weak point before you start or even skipping this step entirely, and some people may need to have emphasis placed on activation work instead of more dynamic warmup exercises. Personally, I like to include a full set of any necessary activation activites before every lifting session whether I am working my arms (Yeah right) or I am performing a full body workout. Reinforcing proper motor patterns on a regular basis is important, and so is stimulation of inhibited musculature as it is often weak in addition to being inactive. I like to perform 2-3 sets of 10-20 repetitions of each exercise that I do. I also frequently implement isometrics during certain joint positions for various exercises. The birddog is a great example. I might use anywhere from a 2 second static hold in the loaded position to a 5 second static. These exercises can be progressive; that is, you can implement higher loads and/or more complex variations of these movements in order to better stimulate the target musculature as you progress in training status. However, the goal is not to induce a high level of fatigue. 1-2 exercises per muscle group should be sufficient in most causes, but more may be warranted for an extreme case of muscular inhibition. Dynamic Flexibility Once you have been moving around a little bit and given a jump start to your core temperature, it is time to take things up a notch. Dynamic flexibility exercises do much to lubricate your joints, improve joint ROM prior to the workout, and in many cases instigate the myotatic stretch reflex and excite the nervous system. The exercises you perform are somewhat ballistic in nature, but toned down from traditional ballistic stretching. As well, they generally implement more specific movement patterns than ballistic stretching. This type of flexibility training is superior to static stretching prior to a workout for the aforementioned reasons. Static stretching should be saved until after the workout is finished, except for the possibility of “calming down” an overactive muscle group. As well, static stretching of antagonist musculature can potentially improve neural activation of agonist musculature. An example of this is a person with lower cross syndrome (A postural distortion leading to an anteriorly tilted pelvis). Generally someone with lower cross syndrome is going to have very tight hip flexors and weak glutes. So, some static stretching for the hip flexors at the beginning of the workout to help facilitate reciprocal inhibition when the glutes should be firing is a good idea. Otherwise, static stretching causes relaxation of muscle spindles while doing almost nothing to help raise your core temperature or increase neural activation, which is not desirable prior to a workout. 1-3 sets of 5-12 repetitions should do the trick on most of these exercises. For enjoyment's sake, I like to implement a wide variety of these movements and repeat the same activity very few times, if at all, within the same workout. I tend to focus on the hips, ankles, and shoulders as they are capable of moving on multiple planes, while the knees and elbows don't require special activities to get them moving on their one plane of available movement. Usually, they are peripherally stimulated sufficiently from the other activities performed during this kind of warmup. Specific This is the portion of the warmup that I do see a good number of trainees implement, though it is usually insufficient or overdone. You want to perform the target resistance training activity, but you want to gradually increase the load as your soft tissue gets acclimated to the increasing loads. As well, it helps your nervous system prepare for a high level of activity. General guidelines I go by when warming up with the target activity is that the heavier you are lifting, the more warmup sets you are going to require. I'm also not a big fan of doing more than 5 repetitions or so on any warmup sets. You shouldn't need to do any more than that if you performed the aforementioned warmup activities already. Your joints will be sufficiently lubricated by this stage. You want to avoid fatigue at all costs. Warmup sets should not induce any significant level of fatigue. As well, I don't feel that subsequent exercises utilizing similar movements and muscle groups require the same number of warmup sets. So, if you bench press first and perform 3 warmup sets, then you probably only need one warmup set just to get your nervous system in the groove of the movement if you follow up with an incline press or an overhead press. Sample Warmup No informative writeup would be complete without an example. The sample person here has very weak and inactive gluteals, has internally rotated humeri, and is very tight in the hamstrings, hip flexors, calves, chest, and lats: Foam Roller: Hip flexors IT band Calves Lats Activation Circuit: Supine Glute Bridges – 2x10 - 3sec isometric at top (Glutes, duh) Band Resisted Sidesteps – 2x12 Each Direction (Glute medius/minimus) Shoulder Dislocations – 2x12 (External rotators) Wall Retractions – 2x12 (Scapular retractors) Dynamic Flexibility: Inch Worms - 2x6 Dorsiflexed Ankle Mobility - 2x12 Shoulder Circles - 2x12 (Each direction) (Note: Someone requiring this much remedial activation work probably cannot move this kind of weight, but just humor me for example sake) Specific on Leg Day: Deadlift 1RM Attempt 95 x 5 No rest 135 x 3, No rest 185 x 3, No rest 225 x 1, 30s rest 255 x 1, 60s rest 285 x 1, 60s rest 305 x 1, Full Recovery 1RM Attempt: 325 x 1 Back Squats 135 x 5, No Rest 185 x 3, 60s Rest Worksets: 205 – 3x10 Romanian Deadlifts 135 x 5, No Rest 185 x 3, 60s Rest Worksets: 225 – 3x8 DB Lunges 5s x 3, 60s Rest Worksets: 30s - 3x12 So there you have it. That's my take on the proper way to warmup. This type of warmup takes me about 10 minutes, but could take up to 15-20 minutes for someone who needs more remedial type work. This does not including the specific warmups for each lift. I try to blast through it to get my core temperature up sufficiently. It may help to do the movement preparation in a big circuit to conserve time. Give it a try and see if it makes a difference for you too. I mix up the exercises all the time; make it fun and make it work for you. For those of you who don't know what some of those activities I laid out are, here is a combination of links and my own notes for the aforementioned exercises: Supine Glute Bridges: As an additional note, don't allow your pelvis to tilt posteriorly. You should have a nice flat back at the top of the movement. This is an improper firing pattern that I noticed in myself, though I have yet to see a client do this. Band Resisted Sidesteps: Get a resistance tube, or preferably, a resistance band. Stand on top of the tubing/band and firmly hold the top portion in front of you. Sometimes it helps to grab the right part of the band with your left hand and vice versa, but go with whatever you are comfortable with. Then, simply step laterally; you can alternate which direciton you move or finish moving to the right or left before changing directions. It really doesn't matter. Shoulder Dislocations: Grab a broomstick, a nylon strap, or even a taut resistance tube/band. Just make sure it is long enough for you to grab with a snatch grip, which is the hand position you will utilize for the movement. Now, bring the object overhead by rotating, not rowing, and continue rotating until you touch your back with it. Keep your elbows locked out the entire time, and grab wide enough so that there is not too much resistance to the movement. Try to decrease your grip width over time if at all possible. Wall Retractions: Don't force it in either direction. If your hands, elbows, or shoulder blades begin to lose contact with the wall then stop. Your ROM will improve in time with this exercise. Inch Worms: Scroll down a bit for his explanation of this exercise. I don't have people hold for 10 seconds in the stretched position, but you get the idea. Dorsiflexed Ankle Mobility: Pretty self-explanatory. Shoulder Circles/Reverse Shoulder Circles: These can be done with circles of varying sizes and can also be performed overhead. You don't have to follow the set/rep pattern mentioned in the video. Last edited by CowPimp : 10-11-2006 at 07:18 AM.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

05-21-2006, 01:31 AM	#2
NMOY Registered User Join Date: Feb 2006 Posts: 124	care to outline the Activation Circuit and Dynamic Flexibility exercises? I for one hardly recognize any of those names, but would love to learn. Thanks. I guess I fall into the catagory of someone who has been warming up wrong! I've always hoping on the rowing machine for 5 minutes and done static stretching. Good to see what I should be doin.
NMOY Registered User Join Date: Feb 2006 Posts: 124

05-21-2006, 01:36 AM	#3
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,910 Photos: 24	Good stuff man. I will defiantly try this. Sticky
	"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

05-21-2006, 11:09 AM	#4
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,036 Photos: 3	I agree, many beginners here will not have a clue what all of those exercises are. Perhaps, there is a link to a website that shows pictures/videos of how each exercise works. Great post .. i should start implementing some of that into my routine.
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05-21-2006, 12:06 PM	#5
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,510 Photos: 3	Interesting take on doing a specific warm up with no more than 5 reps, that is, if dynamic and activation is implemented. Since your self-studying, help me out with a question Ive gone over myself, but have forgotten at work. What type of population would you do static stretching before a workout? A population that has tight muscles, right? How much should the intensity or volume be reduced to compensate for the previous static stretches?
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-21-2006, 05:26 PM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	I added exercise descriptions as best I could. Let me know if anything is unclear or any of the links are broken.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

05-23-2006, 12:56 AM	#9
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,730 Photos: 4	Just read through it, good stuff.
	fufu's 1337 Journal Your diet will set you free.

05-23-2006, 11:34 AM	#10
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	You rock CP...can't believe how much knowledge you have with so few years on earth And I don't mean that in a bad way either...very impressive

05-23-2006, 11:49 AM	#11
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,342	Killer stuff CowPimp thanks for such a thorough cover ...

07-05-2006, 05:01 PM	#13
Andy_Massaro Beginning body builder Join Date: Jul 2005 Location: CT Posts: 420 Photos: 3	i think im gonna try this tommorow.. just to give it a shot.. ive got nothing to loose the stress on better ROM, is very appealing to me..hehe
	Myspace Journal "The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates "Better to do a little well, then a great deal badly." - Socrates

07-08-2006, 12:16 AM	#14
pengers84 Registered User Join Date: Jul 2004 Posts: 551	Cowpimp, what about static stretching before working rotator cuffs? The reason i ask is this is because i read this articlehttp://www.mindandmuscle.net/mindand...D=41&pageNum=6 suggesting its importance. Whats your opinion on this? I was thinking of adding rotator cuff work and was wondering if it would be a good idea to do it at the end of my workout statically stretching only before rotator cuff excercises?
pengers84 Registered User Join Date: Jul 2004 Posts: 551

07-08-2006, 12:17 AM	#15
pengers84 Registered User Join Date: Jul 2004 Posts: 551	By the way the warmups great, thanks mate!
pengers84 Registered User Join Date: Jul 2004 Posts: 551

07-09-2006, 06:41 AM	#16
blueboy75 Registered User Join Date: Nov 2004 Location: Melbourne Posts: 275	this is great, wish I knew some of this stuff before I injured my shoulder. Definitely work this into my routine. Thanks CP

08-19-2006, 01:37 PM	#18
jasonwilks Registered User Join Date: Jun 2006 Posts: 6	I also wish I knew this stuff a long time ago, I'll get my routine straightened out now, thanks. __________________ Anti-Aging
jasonwilks Registered User Join Date: Jun 2006 Posts: 6

09-18-2006, 02:12 PM	#19
200+ Registered User Join Date: Sep 2006 Location: AZ Posts: 4	laymans terms?

09-18-2006, 04:26 PM	#20
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	What don't you understand?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-30-2006, 12:37 AM	#21
alwaysbelieve1 A.B.1 Systems Specialist Join Date: Oct 2006 Location: AZ Posts: 106	My warm-up & cool-down is as follows: Warm-up- 400m run, 25 back ext., 25 sit-up, 25 BW squat, 25 sit-up & 25 push-up, 400m run. Cool Down: (Stretching) 1. Knees at 90 degree angle calves supported on chair, lower back flat on floor. 2. Legs/torso at 90 deg angle with legs against wall, back flat on floor, butt at the wall. 3. Lay flat on the floor legs straight up as if you are supporting a tray (or kid) on your feet. Hold each position in a gently progressing stretch for 20 or so seconds, repeat each 3 times. Stop if it hurts & see a doc.
	The key to any routine lies in your ability to abandon it for another. -Always Believe In One Forum-

01-01-2007, 10:33 PM	#22
ps2cho Awps r heavy.Must be BIG! Join Date: May 2005 Location: Long A Posts: 60	This is wrong. DO NOT STRETCH PRE-WORKOUT. PERIOD. Many studies have PROVEN it adversely affects the amount your body can lift during the workout session. You want your muscles tight, not loose. The only warmup you should be doing is light cardio !! Google if you need the studies.
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