Warming up

Warming up is a way too neglected part. If you look around at the gym, some people don’t even do it, while some quite overthink it, and waste their time and resources unwisely.

Benefits of having a warm-up:

• warmed-up joints, tendons and muscles
• prevented potential injuries
• better performance

If you neglect warming-up, because you haven’t gotten injured during the previous trainings, you can still develop chronic damage, and when you will already feel it, it’ll be late. You won’t be more masculine and “brave” by skipping it. Remember, you train, because you want to be healthy, not because you want to destroy yourself. However, I know it takes time, therefore I’ll show you a very quick, and yet very safe way.

What should I do?

1. rub your joints and tendons
2. do dynamic stretching
3. target your tendons with 20-25 reps of tendon exercises
4. do 30 reps far from failure
5. do 21 reps middle distance from failure
6. do 15 reps until beginning to burn (middle distance from failure)
7. IF you are objectively very strong, then RPE5 (5 reps remain in store) with a weight between your previous set and next set
8. set your working weight and do RPE5
9. now you can do your 3 working sets and no need for another warm-up for the same muscle group

Stretching

Some people static stretch before the workout, and that is a much bigger mistake than not buying Bitcoin in 2008. You should static stretch always after the workout. Remember, you stretch, not overextend. A stretch is beneficial, overextension is just a stress for your muscles and tendons.

Benefits of static stretching:

• stiff muscles back to normal
• better regeneration
• injury prevention for long-term
• your movements will come back and you can return back to the society while not walking like a weirdo