what's up muscle and strength Joe Bennett
the hypertrophy coach here with Josh Vogle and we're giving you a video on
how to maximize your warmup
so the the first concept we're going to go over I think one of the absolute best
things that you can do if you're looking for feeling warm so a lot of people
chase the feeling of warm the temperature of your body isn't as
important as more so getting your body prepared for maximum contraction so my
favorite way to go about that is what I'm gonna call end range activations so
basically whatever muscle you're training you're taking into a fully
shortened fully contracted position you're gonna hold it in that position
for anywhere from three to five seconds and you're gonna repeat as many reps as
needed so the benefit of this is one it really helps you feel the muscle your
training the other thing too is your body actually needs contractions before
it can produce maximal contractions so it's the reason you can't walk into the
gym walk right under your one rep max and just hit it is you need a certain
amount of contractions actually first so the advantage of doing these is they're
relatively non fatigue you're really gonna feel the muscle you're gonna get
some heat going you're gonna feel that that muscle is ready to work but at the
same time you're not going to be worn out for your heavy sets so I'm gonna
give you examples on these let's say you're doing a pressing day a chest day
a shoulder day three muscle groups you can warm up before you're doing chest
pressing is obviously gonna be the chest the pecs we're going to warm up the
front delt as well too and we're going to warm up your triceps so I'll show you
guys how you can do these if you're on your own and if you've got a training
partner or a way that you can take the intensity up just a little bit and
something that'll help you feel them just a little bit more
I'm gonna have Josh demo form he's gonna take a seat so the first thing he's
gonna do is just focus on fully contracting or fully shortening his Pec
so its Pec basically the origin somewhere here the insertion some where
here and we're just bringing those points together so he's gonna do like
he's doing a PEC fly I say good Q here is try and feel like you're bringing
your bicep into the side of your PEC so if you're by yourself here once you get
to that position then you're just gonna focus on squeezing and contracting as
hard as you can I'm gonna have him hold it for about five seconds three two one
and repeat so he's gonna take it out he's gonna go to a fully shortened fully
contracted PEC again good jam on that bicep into the side of the PEC and count
three two one and what you can do if you've got a training partner again if
you don't have a training partner it's alright he's gonna do the exact same
thing bring into that fully shortened position just give you something to push
into so I'm gonna have him push into my hands just stay with five pounds of
pressure squeeze four three two one let's go two
more so same thing bringing that bicep into the side of the chest he's
squeezing if you guys are bodybuilders just like you're posing you're flexing
your chest so again the idea that Josh can say is he's going right now you can
feel that your chest is working so again it helps that mind-muscle connection
you're also gonna get a good contraction there and literally once you do this
type of thing and you go into your working sets you'll find you don't need
as many warm-ups in the first place you know and you're just a little bit more
ready to go and again even though you feel it a lot you'll find it's not going
to take away from your output it for your fatigue
so a good one I like for the front delt next it's kind of like if for lack of a
better word it's like a front delt fly so he's basically the cue is gonna be
bringing his biceps into his ears so elbows stay pretty straight then again
if you're doing this yourself you just go as far as you can
he's gonna squeeze his front delt hard hold for three to five seconds three two
one and then back down and then repeat so again it's just good to to get you
thinking about the muscle that you're going to train again to intensify this
if you've got a training partner you can just press into your biceps squeeze that
front delt four three two one
and then we're gonna do the same thing one that I like for triceps so he's
gonna be doing a motion just like you would if you're doing a kickback so
basically what I want to do is just like any time you're doing triceps it's good
to keep your shoulder blades locked still so I'm going to say first pull
your shoulder blades back and together then from there extend your arm behind
you fully extend your tricep and if you're doing this by yourself again
bring your arm back as far as you can squeeze that tricep as hard as you can
and hold for three two one now Bend just at the elbow keep that arm back fully
extended and go ahead and extend again squeezing that tricep as hard as you can
again if you got a training partner have them press slightly back into your hand
four three two one and one more bend the elbow shoulder blades pulled together
back in still arms extended back extend it to elbow press into my hand
four three two one and relax so it in about three or four reps on each one
there for Josh if you want a good rep range to follow if it's the first time
you're doing this maybe do about five repetitions of each one always holding
for about three to five seconds and once you get used to it you'll kind of just
feel when that muscles ready you know you might go through the first rep or
two and you feel your chest a little bit or not a whole lot and by that third or
fourth it really kind of clicks on or turns on that's kind of the feeling
you're looking for
alright guys hope those tips helped your warm up I'm Joe Bennett this is Josh
vogle with redcon1 and we'll see on the next one