Build Up, Do Not Stretch, During Strength Training
When you’re lifting weights, the warm-up can be a guessing game. Do too little and you won’t be ready for real sets. If you do too much, the performance of your actual sets will suffer. Instead, by building up, you can get rid of the guesswork.
Generally, strength training can be divided into two types of sets (repetitions or “reps” groups):
- Work Sets: These are sets that you strive to improve over time because they increase strength and / or muscle mass.
- Warm Up: The purpose of these sets is to prepare you for your work sets. As such, they are usually not performed with high intensity.
Since warm-up sets often lack prescribed weights or reps, it’s easy to warm up too little or too much. Fortunately, strength and conditioning coach Dr. John Rusin has developed a method called “build up,” which includes a set of rules that rule out guesswork. He explains the acceleration in growth:
Strengthening involves performing a certain number of sets of exercise, while the number of repetitions in each approach decreases, but the load increases before starting work sets. How you choose to increase the amount of exercise can be the difference between building muscle or exhaling.
Overclocking kits are not programmed solely for performance purposes. Done right, the power build will keep your body healthy, boost your nerve power, and allow you to achieve levels of muscle and strength you never thought possible.
A complete guide to building up, including a nifty chart showing exactly what weight, pace, and reps to use, can be found at the link below.
The smartest way to warm up | T-Nation