Size and Strength Part 1

The first part of my 7 part series. This is only on the warmup. This is often overlooked, but you will not be big and strong if you suffer a rotator cuff tear so listen closely!

First off let me give you the importance of a proper warmup.

1. Improved nervous system function
a. Increased sensitivity in nervous receptors
b. Faster nerve impulse transmissions

2. Increased core and muscle tempatures
a. Improved blood to muscle
b. More effecient uptake from oxygen to blood
c. Improves muscle flexibility and joint range of motion

3.Other benefits
a. More thorough lubrication of joints
b. Accilimation of soft tissue to increase loading
c. Activation of inhibited muscle groups
d. Decreases your chances of injury

Now that you know the reasons behind it, we can get started on the best warmup options.

Self Myofacial Release (better known as foam rolling) is the first. This improves the quality of soft tissue. It helps to work out any adhesions in the muscles and also help with overactive muscles. The basic way to describe foam rolling is to a tubular piece of foam you put your muscles on and use it sort of like a rolling pin. In this case since most of our members don't know much about it, I'd say to find a trainer in which club you attend and ask them for assistance, they would no doubt be happy to help.

The next is sort of a general warmup, which is what we teach most of our members. They begin by taking 5-15 minutes on a piece of cardio equipment to get they body tempature and heart rate up. This is a must before a member/client should train.

The third is dynamic stretching. These are what I like to call active stretching. I will give you a few examples of these:

1. Trunk Rotations-Stand with a shoulder width stance and place your arms on your hips. With your hands on your hips turn from side to side for 15-20 reps.

2. Alternate toe touches-Feet a foot or so past shoulder width bend down and touch your toes one at a time. Complete this for 20 reps.

3. Prisoner Squats-Place your hands behind your head and interlock your fingers. Now do 20 body weight squats

The last one is specific of that certain muscle group. Perform 2-3 sets of 10-20 repetitions of each exercise that you do with a very light weight. Also frequently implement isometrics during certain joint positions for various exercises. The last thing you want to do is go to war without your guns primed for duty!

Now a proper warmup all together may look something like this:

1. Foam Roll 5-10 mins. Focus on your problem areas

2. Get yourself a piece of cardio equipment and try and get your body tempature and heart rate up.

3. Trunk Rotations---Alternate toe touches---Prisoner Squats (Each 15-20 reps)

4. General Warmup. Take 50% or your normal working weight. For example if you were flat benching 225lbs. for 10 repititions, then use 115lbs. for 10 repititions, and continue that for 2-3 sets.

The next segement will be on post stretching and the importance of it!