Are you getting the most out of your workouts?
Body Spartan Brand Ambassador Christina Williams talks about the difference between warm up & working sets as well as the importance of utilizing both in your workouts.
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What weight to use for warm-ups vs working sets?
As Christina mentioned, you don’t want to totally blow your wad on your warm up sets. This is especially true if you’ve set aside the training day for some heavier weight. If that’s the case, then light warm ups with higher reps and a slower tempo will get the job done. Remember, the goal here is to push blood into the tendons, muscle cells, and ligaments.
You can think of your warm up sets like warming up a car. If you start the engine and immediately go pedal to the floor down the street, you’re going to do some damage to the internals of the engine. Why? Simply because the oil hasn’t lubed all the parts completely yet, and the oil is still cold. Your body is VERY similar. You may not immediately feel the effects of skipping your warm up BUT if you plan to stay fit for a lifetime and you continue skipping your warm-ups, you’re going to eventually end up with injuries.
It’s not a matter of “IF”, it’s “WHEN.” So make sure you get the blood flowing!
Should you warm up with every exercise?
No. Once the blood is flowing and the body is warm, there’s no need to start with “baby weights” on every exercise you do – AFTER your first exercise. Like Christina said, keeping a journal is a great way to know what weight you did the week before so you can start that exercise with more weight the following week. This is a simple but effective way to continuously increase the load on your muscles.
Eventually, you’re going to plateau and you won’t be able to add more weight. This is normal and it’s a signal to immediately change your workouts up. This can be done by changing the exercises, changing the amount of reps you’re doing, adding super sets, etc.
There’s many ways to mix up the workouts, and we do this in EVERY one of our programs. It’s called, “neuro-muscular randomization.” Basically, you’re continuously causing muscle confusion and the brain is forced to learn new mind-muscle connections and form new neurological pathways. This in turn leads to immediate muscle growth!
Who would have thought warm-ups and keeping a journal could play such a huge role in muscle development?
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