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  • #16
    Originally posted by Godsmack View Post
    I also have hyper mobility in my knees, hips, and elbows. Additionally my right knee has been dislocated 3 times and my right 2. Add in a 4 inch growth spurt in HS while casted from toes to nuts, and it's a recipe for issues.

    It's funny that you mention different PT's having different ideas. I saw a new a PT today, and his suggestions are based upon having weak muscles in certain aspects, that force my knee to not track correctly.

    As such, I have new stretches, and exercises to do at home daily.


    J

    Oh wow that's much more extensive than I was expecting.

    That is what I would go with if I was a PT. I've had enough PT in my life to feel more educated than the average person on the knees. What train of thought did the old PT have?

    I'm interested in the home stretches and exercises you are prescribed and if you know why specifically you do each one.

    True Nutrition Discount: SRC745
    *2006 USAPL Washington State Powerlifting Championships- 1st, 14-16 age-148lb class -2nd Men's Open 148lb class
    •2x WABDL Worlds Runner Up - Teens 16-17 165lb
    *Former WABDL Teen 16-17 165lb World Record Bench Holder (Washington state record) of 396.6lbs

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    • #17
      My best is when I was heavy into PLing:
      -10 min light cardio to get blood flowing
      -dynamic stretching of whatever I was going to hit (legs, back, chest)
      -light exercises to get auxiliary muscles warmed up (Ex. Cuban rotations for bench, BW box squats for both squat and dead)
      -high-rep BW or bar weight-only for main exercise (20+ reps)
      -mobility exercises to open up hips, loosen shoulders, or whatnot

      IMO if you're not already perspiring a bit before you start your first real set, you aren't warmed up enough.
      Last edited by Sammich; 06-23-2015, 10:12 PM.
      Ph.D., Theoretical Physics '16
      kind of a douche

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      • #18
        Usually 5-10 min of regular girl on girl porn. Then 5 min of regular porn. After that I go right into real hardcore.... Wait, wrong board. Sorry.
        2014 USPA Nevada State / Regional Championships - 1,168 total

        2014 USPA National Championships - 1,235 total

        2014 Village Gym Meet - 1,260 total

        2015 USPA Camp Pendleton Meet - 1,235 total


        Journal: http://intensemuscle.com/showthread....80#post1112980

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        • #19
          Originally posted by Collabera View Post
          Oh wow that's much more extensive than I was expecting.

          That is what I would go with if I was a PT. I've had enough PT in my life to feel more educated than the average person on the knees. What train of thought did the old PT have?

          I'm interested in the home stretches and exercises you are prescribed and if you know why specifically you do each one.


          After 3 different PT's so did I. The old ones had the thoughts that the joints are shit (true), that my legs are fucking huge (compared to ur average guy, again true I guess), that my quads and hamstrings needed stretched and strengthened.

          I will post up the info tomorrow. I am too damn tired to type it out.

          J
          "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

          George Patton


          Get your Protein where the real men get theirs, TrueProtein.com

          5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

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          • #20
            Originally posted by Sammich View Post
            My best is when I was heavy into PLing:
            -10 min light cardio to get blood flowing
            -dynamic stretching of whatever I was going to hit (legs, back, chest)
            -light exercises to get auxiliary muscles warmed up (Ex. Cuban rotations for bench, BW box squats for both squat and dead)
            -high-rep BW or bar weight-only for main exercise (20+ reps)

            IMO if you're not already perspiring a bit before you start your first real set, you aren't warmed up enough.
            Nice and simple. I like this one because it doesn't seem very time consuming and I'm a fan of dynamic strwtches before working a muscle.

            I also have a light sweat before picking anything up. It's a good rule of thumb for the most part.

            True Nutrition Discount: SRC745
            *2006 USAPL Washington State Powerlifting Championships- 1st, 14-16 age-148lb class -2nd Men's Open 148lb class
            •2x WABDL Worlds Runner Up - Teens 16-17 165lb
            *Former WABDL Teen 16-17 165lb World Record Bench Holder (Washington state record) of 396.6lbs

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            • #21
              Originally posted by Godsmack View Post
              After 3 different PT's so did I. The old ones had the thoughts that the joints are shit (true), that my legs are fucking huge (compared to ur average guy, again true I guess), that my quads and hamstrings needed stretched and strengthened.

              I will post up the info tomorrow. I am too damn tired to type it out.

              J
              Lol

              I love the one about your legs being too big. Any PT who thinks this is the cause of knee pain should go back to school haha and the joints being shit, obviously, otherwise you wouldn't be there. The new PT seems to have the right idea. That is usually the case when there isn't an obvious tear or fracture. Weak muscles, or ones that do not activate properly are what I usually look for when dealing with joints.

              True Nutrition Discount: SRC745
              *2006 USAPL Washington State Powerlifting Championships- 1st, 14-16 age-148lb class -2nd Men's Open 148lb class
              •2x WABDL Worlds Runner Up - Teens 16-17 165lb
              *Former WABDL Teen 16-17 165lb World Record Bench Holder (Washington state record) of 396.6lbs

              Comment


              • #22
                Originally posted by TLopez View Post
                Usually 5-10 min of regular girl on girl porn. Then 5 min of regular porn. After that I go right into real hardcore.... Wait, wrong board. Sorry.
                This post + your avatar = me laughing so hard that the neighboors yelled at me
                "If you're ready to do DC, you're not gonna give a flying f*(k about fatigue from the previous exercise. You get under the bar and kill it, each and every time." - homonunculus

                "Nothing better than coming to IM and seeing a Wall of Text next to that big Tricep pic." - Lonnie123

                “Hateful to me as the gates of Hades is that man who hides one thing in his heart and speaks another.” - Homer

                The scale doesn't show a number. When he steps on it, it simply reads: Big Mother Fucker. - Skip

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                • #23
                  Originally posted by 0001Delta View Post
                  This post + your avatar = me laughing so hard that the neighboors yelled at me
                  Mission accomplished. But this is how I warm up. Sammich get the atta boy for the Avi. Lol
                  2014 USPA Nevada State / Regional Championships - 1,168 total

                  2014 USPA National Championships - 1,235 total

                  2014 Village Gym Meet - 1,260 total

                  2015 USPA Camp Pendleton Meet - 1,235 total


                  Journal: http://intensemuscle.com/showthread....80#post1112980

                  Comment


                  • #24
                    Originally posted by Collabera View Post
                    Lol

                    I love the one about your legs being too big. Any PT who thinks this is the cause of knee pain should go back to school haha and the joints being shit, obviously, otherwise you wouldn't be there. The new PT seems to have the right idea. That is usually the case when there isn't an obvious tear or fracture. Weak muscles, or ones that do not activate properly are what I usually look for when dealing with joints.
                    I'm greatful for the new PT. doing the exercises daily and already a LITTLE difference is noticable. Not tons, but enough for me to feel it.

                    Hopefully I can finally get some real growth in my leg strength.


                    J
                    "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

                    George Patton


                    Get your Protein where the real men get theirs, TrueProtein.com

                    5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

                    Comment


                    • #25
                      Originally posted by Godsmack View Post
                      I'm greatful for the new PT. doing the exercises daily and already a LITTLE difference is noticable. Not tons, but enough for me to feel it.

                      Hopefully I can finally get some real growth in my leg strength.


                      J
                      I look forward to hearing how things progress. The right PT can make all the difference in the world.

                      True Nutrition Discount: SRC745
                      *2006 USAPL Washington State Powerlifting Championships- 1st, 14-16 age-148lb class -2nd Men's Open 148lb class
                      •2x WABDL Worlds Runner Up - Teens 16-17 165lb
                      *Former WABDL Teen 16-17 165lb World Record Bench Holder (Washington state record) of 396.6lbs

                      Comment


                      • #26
                        I finally got a chance to watch this and I'll be incorporating it into my leg days and deadlift days. The plan is to not begin a DC workout without it. I'll likely throw in some minimal dynamic stretching and warm up on a bike or elliptical first. Maybe the elliptical and not hold onto anything for support and get my balance in check.

                        True Nutrition Discount: SRC745
                        *2006 USAPL Washington State Powerlifting Championships- 1st, 14-16 age-148lb class -2nd Men's Open 148lb class
                        •2x WABDL Worlds Runner Up - Teens 16-17 165lb
                        *Former WABDL Teen 16-17 165lb World Record Bench Holder (Washington state record) of 396.6lbs

                        Comment


                        • #27
                          Might as well do this along with the other lower body moves. I like this one.

                          I'm okay with spending a great deal of time on lower body warm ups. Squats are something I've always been great at but I haven't been able to be consistent with adding weight because of little things that happen when I try. A combination of warm ups might be just what I need.

                          True Nutrition Discount: SRC745
                          *2006 USAPL Washington State Powerlifting Championships- 1st, 14-16 age-148lb class -2nd Men's Open 148lb class
                          •2x WABDL Worlds Runner Up - Teens 16-17 165lb
                          *Former WABDL Teen 16-17 165lb World Record Bench Holder (Washington state record) of 396.6lbs

                          Comment


                          • #28
                            I have been using all of the suggested warm ups on all my workouts and I can feel the difference. I wish I knew about some of these warm ups you guys have posted before I started having some hip issues.

                            Here is another one that originated from DeFrancos that I will attempt. Not sure if I'm coordinated enough for this but I'll give it a try Saturday.

                            https://m.youtube.com/watch?v=XH0b7T_LSkY

                            True Nutrition Discount: SRC745
                            *2006 USAPL Washington State Powerlifting Championships- 1st, 14-16 age-148lb class -2nd Men's Open 148lb class
                            •2x WABDL Worlds Runner Up - Teens 16-17 165lb
                            *Former WABDL Teen 16-17 165lb World Record Bench Holder (Washington state record) of 396.6lbs

                            Comment


                            • #29
                              I can't access the video since I'm at work but I know DeFranco has two other good warm-ups. The "Simple Six" for upper body and the "Limber Eleven", which is a general flexibility routine.
                              The average silverback gorilla in the wild is between 5'7 and 5'11, and weighs between 298 and 397 pounds (according to wikipedia). Why not shoot for that?

                              -LoRez from T Nation

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                              • #30
                                all of joe defrancos stuff is gold..I've used his "agile 8" routine before lower body workouts and had success with it.. On upper body days I'll do the following

                                Light aerobic activity 5-10 minutes
                                Foam roll / self myofascial release
                                Band dislocations
                                Band pull a parts
                                Thoracic mobility exercise

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