Most people’s warm up consists of a couple of sets with an empty barbell – which is a huge mistake.
Not only are you leaving yourself vulnerable to injuries, you’re also not properly preparing the body to use the maximal amount of weight possible.
And either case scenario leaves gains on the table.
Joe Bennett’s Warm Up Tips
Joe believes one of the best things you could possibly do if you’re looking to “feel warm” is to forget the notion that your body temperature has anything to do with preparing the body for maximal load.
Instead focus on preparing the muscle with something called end range activation. So, whatever muscle you decide to train, take it through a full range of motion focusing on contracting it and holding that contraction for 3-5 seconds at a time.
The benefit of end range activation is that it allows you to connect with the muscle you’re about to train. Your body also needs contractions before it can produce maximal contractions – so by performing end range activation exercises, you’ll be able to move more weight during your workout.
End range activation drills are also non-fatiguing. So, you don’t have to worry about your warm up negatively influencing your workout due to unnecessary volume.
Perform end range activation drills on each muscle group that will be involved in the workout. For example, if you plan to work chest, perform end range activation drills for the chest, shoulders, and triceps. For examples on drills for these particular muscle groups, refer to the video.