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  1. #1
    Registered User klbbr's Avatar
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    How important is warmup for hypertrophy?

    Do you always warm up?

    Sure it helps prevent injury, but they say we also lift heavier when warm, and lifting heavier is key to hypertrophy. I guess I'm not alone in rarely warming up. But I know it would be helpful. But not to what extent.
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  2. #2
    Registered User air2fakie's Avatar
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    Probably should define what you mean by warmup.
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    I always take a running start before I hypertrophy.
    Have I now become your enemy by telling you the truth?
    Galatians 4:16
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    Masstrophysicist Camarija's Avatar
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    Originally Posted by klbbr View Post
    Do you always warm up?

    Sure it helps prevent injury, but they say we also lift heavier when warm, and lifting heavier is key to hypertrophy. I guess I'm not alone in rarely warming up. But I know it would be helpful. But not to what extent.


    Cliffs:

    ▇ Reduces likelihood of injury
    ▇ Increases technique efficiency to the desired target muscle
    ▇ Increased neural response to the desired target muscle
    ▇ Suggestions and examples of how to employ warm up sets for hypertrophy
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  5. #5
    Registered User klbbr's Avatar
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    Originally Posted by air2fakie View Post
    Probably should define what you mean by warmup.
    Sure. What I mean is some cardio to get the whole body nice and warm, like at least biking for 5 minutes, but preferably more. The only thing I do now is like kettlebell swings first on leg days. Elsewise nothing.

    Originally Posted by Camarija View Post

    Cliffs:

    ▇ Reduces likelihood of injury
    ▇ Increases technique efficiency to the desired target muscle
    ▇ Increased neural response to the desired target muscle
    ▇ Suggestions and examples of how to employ warm up sets for hypertrophy
    Much appreciated
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  6. #6
    Registered User EliKoehn's Avatar
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    Personally haven't tried doing the light cardio first, but that might be a good approach.

    I grab 5 pound plates or dumbbells and do a shoulder warmup from multiple angles for a few minutes before starting anything, even squats. Then I do a reverse pyramid at very light weight for whatever movement pattern I'm primarily focusing on, up to a single or double at about 85% 1RM.

    The only times (and they were probably twice) that I've skipped warming up since training seriously, I immediately hurt myself so I'm not risking it.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  7. #7
    Registered User air2fakie's Avatar
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    Originally Posted by klbbr View Post
    Sure. What I mean is some cardio to get the whole body nice and warm, like at least biking for 5 minutes, but preferably more. The only thing I do now is like kettlebell swings first on leg days. Elsewise nothing.
    Warmup is important if you feel you need it. I do some quick dynamic stretches (arm circles, back twisty gyrations and shoulder arm swingy things) then warmup sets for my first exercise.

    I’m more much methodical on warming up for actual sports activities, mostly for lower body.
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  8. #8
    Registered User paulinkansas's Avatar
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    Warmup prevents injury.

    Injury impedes hypertrophy.

    Lack of injury are conditions for hypertrophy.

    Therefore warmup allows conditions for hypertrophy.

    But it's what you do after you warm up that matters.
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  9. #9
    Registered User klbbr's Avatar
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    Looking up this further I found this
    Originally Posted by BMJ
    There is strong evidence that dynamic, high-load upper body warm-ups effectively enhance strength and power outcomes https://bjsm.bmj.com/content/49/14/935.long
    They're also naysayers on warmup for injury prevention, on upper-body training, and saying static stretching helps flexibility but not strength and power outcomes. Not sure what they consider high-load. And ofc whatever works for one person may not work for all, and vice versa.

    EDIT. This is prolly a better source than that one study. Nippard going over some studies. https://youtu.be/E81GN-3A8XM
    Last edited by klbbr; 07-20-2021 at 11:40 AM.
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  10. #10
    Registered User Harry5031's Avatar
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    Before I hypertrophy, I always run.
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