Warming Up The Wrong Way

Are You Guilty?

I would say that 99% of the people who train warm-up wrong. And in doing so, it reduces their ability to produce maximum overload for maximum growth. Again, as I discussed in the last section, this incorrect technique has been and continues to be passed along from gym to gym, coach to athlete, magazine to subscriber, etc., etc. It’s like a weed you can’t get rid of.

Jeff Willet Max-OT hammer curlsA somewhat unfortunate thing about building muscle is that there is no definite “right” or “wrong” way to go about it. What I mean is, you can train wrong and still build muscle. Max-OT is about building maximum muscle and strength in the shortest amount of time. Max-OT extracts all the physiological understanding of what stimulates muscle growth and wraps it all up into a systematic, step-by-step plan that will maximize the muscle growth parameters and eliminate the regression caused by typical training programs.

How NOT to warm-up

Let’s use the Bench Press as an example here. For sake of description we’ll say that 275 is the maximum for 3 reps. Here is how most people do a bench workout.

They load the bar with 135 pounds and do about 10 or 15 reps. They’ll rest a few minutes and then go to 185 pounds. Here they do another 10 reps. Then they go to 205 pounds and do about 10 reps. After a little rest, they go to 225 pounds and do 7 or 8 reps depending on how good they feel.

So far that is 4 sets. Now throw on 20 pounds to 245 and do about 7 reps. That’s set number 6 and they haven’t even started to build muscle yet. From here they take the 10’s off and put on some 25’s. At 275 pounds the barely knock out 3 reps.

Can you point out the mistakes here? They warmed up. No question about that, but they did so at the expense of strength and overload. In other words, their technique for warming up resulted in poor or inadequate muscle fiber stimulation and overload due to premature muscle fatigue.


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