Warming up is Warming up
Understand that warming-up is nothing more than “warming-up”. What this means is that you should warm-up the muscle group you are training in a fashion that will allow you to infuse the right amount of blood into the muscle and connective tissue and progressively introduce the increasing overload to this muscle group. This warm-up process should not fatigue the muscle. I repeat, the warm-up process should not fatigue the muscle. If you generate any muscle fatigue whatsoever during your warm-up sets you will compromise muscle overload and growth.
Proper Max-OT warm-up techniques introduce blood into the muscle group, progressively acclimate the muscle and soft tissue to the heavy weight and does not fatigue the muscle
A fatigued muscle is a weak muscle. A muscle not “ready” for heavy weight is an injury prone muscle. The key is to warm-up the muscle being trained so it can handle maximum overload without injury, while at the same time not fatiguing the muscle in the process.
I am going to show you how to implement a technique into your training that will provide immediate results in the amount of weight you use. Remember, muscle growth is dictated by overload. The greater the overload placed on a muscle, the greater the growth response from that muscle.
We are going to take the same weight scenario on the Bench Press as used before, but we’ll use the Max-OT warm-up technique. This technique will allow you to lift more weight for more overload and more growth.
Understand that the only sets that actually induce muscle growth are the heavy sets – the sets using maximum weight for 4 to 6 reps. All other sets besides these will not produce overload needed to induce growth. These sets are merely preludes to the muscle-building sets. With this known, now you can see why it’s critical to intelligently warm-up so you can maximize the growth producing sets.