The Stronger By Science Podcast Warming-Up to Build Muscle
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Oct 2, 2024 The hosts dive into effective warm-up strategies to maximize muscle growth and strength. They discuss the significance of targeted warm-ups and how high-load warm-ups can boost performance. The potential downsides of lengthy routines are challenged, emphasizing efficiency over complexity. Listeners are encouraged to personalize their warm-up approaches based on individual needs. Additionally, the concept of potentiation sets is explored, particularly beneficial for older lifters, making this discussion a must-listen for fitness enthusiasts.
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Lengthened Partials Study
- Milo and Greg conducted a study on full ROM vs. lengthened partial reps.
- The study found no significant hypertrophy difference between the two training styles.
Warm-up Effects
- Warm-ups can improve performance through physiological, psychological, and neural mechanisms.
- Most warm-up research focuses on acute performance, not long-term hypertrophy.
Prioritizing Sets over Warm-ups
- Prioritize performing more sets instead of long warm-ups for hypertrophy.
- A quick warm-up to elevate heart rate and a few sets on the first exercise often suffice.