Having an adequate warm-up procedure is key to preventing injury and maximising your performance in the gym, for best results utilise Spartans Ultimate Warm Up Protocol. Influenced by none other than the Strength Sensei and Mark Bell.
The Ultimate Warm Up Protocol
The protocol follows three simple principles. Those being, Preparation, Specificity and Complexity.
Step One: Preparation.
Preparation is key, and the first step to ensuring you're prepared to go to war with the weights is to be properly warmed up, literally.
Research has shown that optimal environment temperature for a workout falls between 18-20 degrees celsius. So if you're in the middle of winter, make sure you apply some extra layers to ensure your body stays primed are ready to go.
Step Two: Specificity.
A successful warm up is a specific warm up. Poliquin recommends that you need to teach your body two things before lifting. Firstly the range of motion, and secondly that the weight will be heavy.
You can do this by performing light repetitions on your exercise, such as numerous sets of squats with sub-maximal weight before a heavy squat session.
This specific range of motion will ensure not only that your muscles are primed for performance, but also that you mind-muscle connection and neural pathways are firing, priming you to lift heavy.
Step Three: Complexity.
The third step of the Ultimate Warm Up Protocol is to determine the complexity of the exercise. If the exercise you're going to perform is very complex, such as Olympic Lifting, than you need to ensure you do more warm up sets.
However if the exercise isn't very complex, such as a leg extension, lesser warm up sets will be required.
Watch below as the Strength Sensei Beats Up Mark Bell with his Warm Up Protocol.
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