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On March 2nd, 2018

Warming Up - Lifting & Resistance

A good warm-up can improve your performance by increasing the rate at which muscles contract, enhancing mobility, and preparing you for producing high amounts of force.

Warm-up sets are oftentimes part of an effective warm-up routine. These sets should be kept simple, as the goal is to prepare you for training, not muscular or cardiovascular fatigue.

The best way to warm up for a lift is to do the same exercises with a submax weight. For example warming up for a bench press, while press-ups are a perfectly fine exercise to warm up your shoulder joints, if the aim is to hit some heavy sets on the bench, it’s better to warm up for it with a lighter-weight bench. By practising the lift, you also warm up your neuromuscular system along with the muscles and joints.

Table 1 outlines a basic routine when it comes to warming up to your working weight for your resistance session.

Table 1

Table 2 outlines a warm up for 1 Rep Max Testing of a big lift.

Table 2

 

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