1530: Why Warm-Ups Are a Waste of Time
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- čas přidán 5. 07. 2024
- 00:00 - MAPS PRIME FLASH SALE + GIVEAWAY
00:40 - How the guys were sold on the 10-minute warm-up as young personal trainers.
04:13 - The moment the guy's minds were blown on what a warm-up ACTUALLY does.
07:28 - Why you don’t hurt yourself from a movement you OWN.
11:21 - The importance of stretching with PURPOSE.
14:15 - The benefits and challenges of foam rolling.
16:57 - What a proper warm-up SHOULD do for you.
22:20 - The extreme value of MAPS Prime.
25:45 - Instability versus stability. The problems in the fitness space and with scientific studies.
32:39 - Don’t blame your morphology!
36:08 - Why proper priming needs a better sales pitch.
39:25 - The value and intent of the MAPS Prime Webinar.
42:11 - The beauty of priming.
Related Links/Products Mentioned
FLASH SALE: MAPS Prime 50% off till Wednesday, April 14th!! **Promo code “PRIME50OFF” at checkout
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zbiotics.com/mindpump
Come learn restorative exercise from Dr. Ed Thomas, professor and physical culture historian
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Which is Best - Mobility or Stretching? - Mind Pump Blog
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Available for Pre-Order TODAY! - The Resistance Training Revolution - Book by Sal Di Stefano
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MAPS Prime Webinar
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Mind Pump Free Resources
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People Mentioned
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Https:/// dr.justinbrink
"1530: Why Warm-Ups Are a Waste of Time"
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Day 1 of asking Mind Pump to bring Knees Over Toes Guy on their podcast
Bruh! I’m doing the program right now I’m on phase 1
Love hear you guys talk about fatherhood. Means a lot to me. Inspired me to get a squat rack/barbell/plates at my house. My boys watch me lift and are counting the days until they can lift with dad. My 3 year old loves doing "poo-ups" (pull-ups).
I love it
loving It! Thats what my child will learn from me too. Bet on It 🙂
Investing in your own health is a great thing to do for your children. They're much more likely to model that behavior and carry those good habits and knowhow into adulthood, and you'll have more time with them :)
About to have my first baby girl in about 4 weeks and this is awesome. Hope to do something similar
This is the best fitness podcast, i listen to these guys when while working.
Same here haha every day at work
I'm a gym manager and personal trainer located in Oregon. I enjoy listening to your podcast, nice to have others in this industry sharing tips and ideas, keep it up!
I started MAPS Prime about 5 weeks ago. Let's just say these gentlemen know what they're talking about. I feel years younger in my movements with significant less pain while improving my range of motion 10 fold. Keep up the great work!
I always suffered from low neck/upper back pain no matter what I did and I thought it was just stress. I’ve done a lot of work and forming new habits to reduce stress and it was still hurting so I jumped to some shoulder exercises thinking it was my job contributing to the pain - sitting at a desk 8 hours a day. I found your video on shoulder corrective exercise and now get up from my desk several times a day to do that exercise and it has really helped my neck pain. It was from rounded shoulders. My posture looks better too of course. It’s amazing how we let stuff go until it’s too much pain or discomfort.
what is the link to that video, if you do not mind. I work at an office as well and have tight upper neck muscles and traps.
I always do a dynamic mobility warm up before any workout, helps me from preventing injuries and just helps my exercises 😊
These single topic episodes continue to be my favorite kind!
I worked with this AMAZING trainer over the summer and he told me I actually needed to lose a little muscle mass so I could work on having proper mobility and muscle recruitment and I didn’t like it but I trusted him and sure enough by august I was blowing my PRs out of the water. This video just gave me even more appreciation for how good he is
Thank you guys for helping me stay healthy especially during the pandemic! I am looking forward to reading Sal's book!
Just want to say thank you. I've learnt more from you about wellbeing and fitness than all the CZcams fitness contributors combined. Keep up the good work.
hoping a client is late 😂
i would always show up early, already warmed up, and catch my trainer forking down his meals but i had the decency to let him finish his meals in peace
Anyone else Just randomly cruise to older mind pump episodes When they have nothing else to listen to? I kind of like that I found you guys later in life because now I get to binge.
Nothing but constant awesome content! Thanks guys, appreciate all that you do!
I always listen to y’all during my cardio! So informative 🙌🏼
Obviously as a warm up.
Just wanna get swole, have abs and eat donuts. That can't be too much to ask for.
Be in a deficit
possibly do a cycle?!?!
It's doable. Just be in a deficit.
I'd also say make protein donuts, but they aren't close to being as good as a real donut 😂🤣🤣
Swole guys don't have abs
..Ripped/Cut guys do....and anyone ripped or cut doesn't eat a lot of donuts unless they are young or freaks genetically......As you get ripped you start to not think like a lazy fat guy....You do what you need not what you want....
Thoughtful and very well done. Bravo gentlemen. Looking forward to more episodes like this one.
Found this page a month or so back and it has helped so much 👍🏿 love from London
I appreciate you guys and all the beneficial information. Especially about the concept of "practice" which I have adapted with now doing pushups,pull ups,and kettle bell swings. Thanks again
Not trying to RHYME but it is now MY TIME to get that MAPS PRIME
This
I usually watch videos about fitness and a lot of it is just reinforcement on knowledge I've obtained throughout the years. But I gotta say, this video I actually learned something new and I can't wait to do some more research on this, especially for my own body.
You won't regret turning on your notification bell especially when you are studying to be a CPT!! Keep you motivated and educated. 🧠
The 3 amigos of muscle just saved me tons of time with insightful advice about saving your workouts from a wrong warm up routine! Thanks fellas! 👊
True ! - El Guapo.
UK finally opened gyms today, can't wait to buy your program and try it out! :)
Also, can you guys make a video about how to fix alignment issues in the body such as the SI joint and ankles. Many thanks ❤️
I am applying what I have learned here and sharing it with others. Such value
Loved this episode. I have a weak left knee which really hinders my squats. Will definitely try priming to sort it out.
I've been trying to get fit for some time. But didn't truly understand what that meant until I stumbled on these guys. Thanks for the awesome content.
The "warm up" comes the the military starting to intentionally workout back when road matching, prior to the mechanized military, and covering 20 miles in a day was all they did for PT. The exercise we done in rankings columns and done by numbers, 1 count, 2 count, 4 count.
The warm up were these, now, antiquated movements to get the men ready to march for miles, especially when it was cold, no indoor gyms, and uniforms were crap.
Love the Fredrick Douglas quote shirt, so very true
Same here I reposted because its just fire. Love it. Even more respect for these guys.
Any idea where someone can get that awesome shirt?
@@amoeboidtendencies5137 Amazon
I'm sooo guilty of just the treadmill warm up prior to a workout and not "wasting" time on other movements... Know I'm tight and it limits progress in movements like my squat... Checking out the webinar tonight! Thanks for the awesome content guys.😃💪
Been loving your guys' content and would love to start a program soon! I heard MAPS Prime is a must from my friend!
You guys are my inspiration. hopefully i will be able to be as informative and articulate as
This is gonna keep me occupied during my walks tomorrow. Appreciate it men
I will now prime before all my workouts from now on. Thank you Mind Pump
It took 4 years of paying my kid’s kinesiology degree tuition on his way to a DPT for me to get through my head the knowledge on warm-ups and performance that got dropped here for free.
🤘🏻
Just bought it. Gonna buy the April aesthetics deal too. awesome stuff
I got nothing fancy but these have really been helping me get in shape again. Got my wedding this summer!
Day 14 of asking the boys to say “ISSA BIG MON TING” 💪💯 still haven’t lost faith in this 🙏
Y tho
@@Owen-C1997 y not fam ?
Need this styll😂😂😂
Dooooo it!
Keep going!!
Just incorporated some of what I learned from the MAPS Prime Webinar today, and felt a difference. Imagining what the full program would do!
Mind pump is amazing. Thanks for all the content
It’s not just about CNS it’s about increased blood flow. Warming up with a short light cardio absolutely helps, most of the literature agrees
Also isn't there synovial fluid in all of our joints that lubricates the joints?
@@muamerblazevic yes it prevents injuries in joints
Digging the sound effects in the beginning @Doug brings the video version together nice 👌
Thanks to you guys, I’m going on a mini cut with more calories than my previous mini bulk. Wooooooooo!!! Keep killing it!!! 🥳💪🏋️♀️❤️👀👍
Amazing info, love your videos 🙏
Tough, not me watching this while “warming up” on the treadmill. Always got something to learn
Me personally, i have to warm up, it helps me get motivated for my work or, but i only walk o the treadmill for 2 minutes, and jog for like 4 minutes, and it helps me feel better overall
Love these guys!!
Listening to Mind Pump while priming before squats - mind-pump-ception!
Great point guys, I'm guilty of the 10min warm up to eat - hahaha
I appreciate the info and will do my homework on CNS which makes sense to me and will implement that method in the future.
The first half had me laughing remembering my early day of being a trainer in the late 90s early 2000s 😂😂. Get on the treadmill while I ate or used the bathroom
I have Prime Pro, love it! Would be great to have the Prime program as well!
I just started listening to the podcast 3 or 4 weeks ago, my wife and I just started weight training a week ago and I've mainly been using things i heard from the podcast. This podcast has already been very helpful the prime would be a massive help to new lifters like us! Also do you have any programs you recommend for someone with a knee replacement with limited knee mobility and strength? I took my measurements recently and my leg with the replacement is 2 1/2 inches smaller than my non replaced leg.
Love this podcast. This episode though has me confused. I don’t understand what exactly you mean by priming. I will check out the webinar. Thank you!
I'm currently doing a program that the "warm up" really threw me off from what I knew all along. The trainer had me do each stretch or whatever twice. The reason, because your body thinks it's injured or trying to stop an injury. And then at the second round, you can go deeper because your body says, "oh, you're not injured. You're just stretching." Nothing mentioned about the CNS on her part, but it all makes sense now. Would love to do any and all of your programs one day soon.
This podcast is so informative
Thank you, guys. Wow. This was one of those episodes I paused, looked at my husband, and remarked "I just learned something!" I never knew these truths about warmups and the ultimate benefits of priming. I'm headed to watch the webinar!
Let us know what you think!
That’s great 👍🏻
Burpees are my warm up for Leg or Press days, Pulls are my warm up for Back days.
No warm-up needed! With Maps Prime, you are primed and ready to rock your workout!
Is that a Fredrick Douglass shirt?! I need that
Yessir get me one too
I'm digging that t-shirt Sal 👌🏾
My teenage son asked an interesting question regarding this podcast, if the reality is that our body stops us during "stretching" due to a CNS signal and that muscles really aren't stretching, then what is the definition of 'flexibility'? How does the body improve 'flexibility' if it's merely CNS signals
Flexibility is when the body doesn't reflex to prevent going into a position not found in muscle memory. So, when the reflex is gone a person can be totally super flexible. The body will know that it does not have the strength to safely go into or get out of a particular position. Thus you must teach the nervous system that a certain position is safe and recoverable through repetition and time and developing of strength, and then the body will allow that without having a spontaneous reflex.
You guys are the best. That is all..
I've been using prime for about a month now and it's definitely a game changer
Awesome
This is why I absolutely love the Wenning Warm-ups from Matt Wenning. It's priming.
This was a smart podcast!
Wow, Sal and Doug are so handsome and smart, and maps prime is such a great program 😉
Typically I dive straight into my workouts without any type of warmup. This definately provided good reason for priming to get the most out of my lifts. Probably will buy PRIME unless I win it..... It will definately be a vaulable tool to add to my fitness journey and my clients journey
When I see the Mind Pump notification I click the button fast 🔥🔥
What would you recommend or suggest for someone like myself who has a very screwed up back, hernia etc. as far as how to go about warming up? I feel like if I do a little amount of static stretching I sometimes feel “better” but would you recommend maybe a exercise bike or something like that? I really could use your help on this cause I wanna keep lifting
As an athlete, I see many players and teammates go through unnecessary warmups of 2 minute static stretching before shooting hoops and waiting for practice. They go in to practices and games cold, slow, and lacking the readiness of the sport. Eventually the players warm up through play but I believe they underestimate the true values of a proper warmup which is simply prepping the mind and allowing the body to perform at its best and preventing injuries.
Great episode and thank you Mind Pump for helping me become better everyday 💪🏀
have yall trained Ehlers Danlos Syndrome Hypermobility type patients? working out PROPERLY is the key to managing this disease. we have spontaneous ligament laxity and all the joint damage that comes with it. your videos, especially this one has taught me so much. I have a bachelors in exercise physiology from many years ago and the science of exercise has made so many advancements since then. I've learned more applicable info listening to yall then I did in college. this episode is priceless.
I have the same issues as your clients. I am hyper mobile as well, diagnosed hypermobility syndrome. My physical therapist actually diagnosed weight lifting for me. My pain level and flare ups have gone down significantly, if I start slacking with my weight lifting and am not consistently going about 5 days a week, everything starts flaring up again and the pain starts to be very consistent.
I could use the map program for sure 💯💪
So how to asses what priming and mobility exercises i would need to do for my specific sport(ie. Boxing/kickboxing)
Ahhh this would make my year 🤩 I'm a recently single mother and you guys have been my guide and my friends (surprise!) over the last year, keeping me on the safe track to fit, healthy, and sane...my gym time has been the only time for me to focus on me, and I've even had neighbors and friends ask me to share my secrets (obviously you guys are my secrets)...I'm dealing with slightly winged scapula so maybe this could help??? My first time trying to win something free here, but I really think it would be a life-changer for me, so I'm going for it...thanks for everything!!! 😎👉
Winner Winner! Please email Ann ann@mindpumpmedia.com with your name, winning episode #, and email address you would like your program under.
So how do you proper warmup to own the movement? Just do the movement with proper form and without weight or w/ resistance bands?
If Im really tight everywhere and I have trigger points all along my traps and rotator cuffs... would this be a good program for me?
Thanks for this mind pump, thanks for all your vids/pods they are incredibly thoughtful and inciting to my passion for fitness. I am a d2 collegiate athlete and have recently (about a month) been consistent with my diet as well as training but want to go further with a maps program. Seeing as I will be returning to sport after summer break, would you recommend I start with the performance or anabolic over the summer? Stay woke, stay safe, stay real! 🌞💕
Performance
Best warm is a light cardio session or elliptical / step machine for 10 to 15 mins. Getting your heart rate up and increasing your body temperature will not only help but will also get you to burn more calories throughout your workouts. Huge difference night & day when I do vs when I don’t.
That’s how I did it when I first started training in my 20s
So what is a good warm up routine for lets say benching?
Do a few explosive jumps before squatting then prime my CNS by putting super heavy loads on the bar that I can’t squat and just letting it sit on my back for 10-15 seconds. Then I go back to my regular squat weight and it helps so fucking much
So would doing an easier or lighter version of the movement you are gonna do be sufficient?
Love these guys. Love picking a side (unlike Justin) when Sal and Adam discuss a topic. My two year old loves listening to you guys in the car with Dad.
Let’s be honest, 99% of the time you side with me.
@@saldistefanomaps umm I’d say 60/40 split
So, what should we do for warmup?
I don’t warm up with cardio or stretching I warm up by working up in weight, not smart to go straight in to your one rep max so some sort of “warm up” is necessary I would say. Definitely would say any lift I do is better after squats or deadlifts and I work up to those doing leg presses and abs
Did you listen to the whole episode ? We address this
I love Sal's shirt ❤
Time to win a lifetime worthy program ,let's go!
Love the info but I would’ve appreciated more on what priming the body is. What exercises for what body parts.
Check out mapsprimewebinar.com
In the 1920s Folk did lots of calisthenics warm ups and did lots of isometrics. Flexing has benefits.
I wish I could work with you guys as a client, I have a traumatic brain injury that left me paralyzed on the left side of my body, much of my mobility problems are caused by severe protective spasticity in the weak muscles on my paralyzed side due to the disconnect in my CNS. I feel like knowledgeable trainers like you guys would be better equipped to help me get moving again than the physical therapists that openly admit they have no idea why my muscles are tight, or assert it's because those muscles are, "too strong".
I’m not doing anything before I workout. I drove home from work and do my hour. Is this not good???
Sals shirt is speaking facts.
Sal looking more jacked with each podcast. 🏋️♀️💪👀🔥
This is me, before watching this video!
I don’t believe in static stretching. I believe in dynamic movements then CNS ramping with similar movement patterns to the days main mover! All told, roughly 10-15 minutes! Will watch the video and return with opinions and if I will be changing my “warm ups”
Wow, halfway through and my dynamic movements are “mobility” and I Was on target with the CNS priming/ramping. Thanks to IG @reign_train he’s one of the best in the game. Taught me a lot of what these guys are talking about on this podcast!
So what is your guy's stance on warmup sets? Bench press, squat, overhead press. Like doing 2-3 sets of warmup and then doing 3-4 working sets.
Find an earth quake bar and hang some weight with bands to it and voila best warmup ever (for me)
I'm absolutely lost now, after this.
It just doesn't make sense to me, because of all the years of warm-up, foam rolling, and massages. It all comes down to CNS.
I will be digging into this deeper. Thanks for a different perspective. It's opened my eyes. That the current method, is probably the wrong way. 🤷🏽♂️
Maps prime would be a pure dime. Need me some gains 🦍
Full body KB flow with a medium weight is my warm up
Does this apply to pro athletes? Don't NBA players and NFL players have very elaborate stretching routines before game time?
My comment is I have maps anabolic, aesthetic, powerlift, performance, split, hiit, KB 4 aesthetics. Can I have another program other than prime?