3 Step Warm-Up for optimum Performance Muscle Gains


How To Properly Warm-Up For Your Hard Training Sessions Weight Sets Reps

Video taken from the channel: Greg Doucette


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Video taken from the channel: Chandler Marchman


Three Ankle Strengthening Exercises No Equipment Required

Video taken from the channel: James Dunne


Best Warm Up Before Running (6 Movements to Run Better)

Video taken from the channel: Criticalbench


Do These 3 Things EVERY Workout (Builds Muscle Faster)

Video taken from the channel: Jeremy Ethier


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Video taken from the channel: Jeremy Ethier


How to Warm Up for Muscle Growth Training

Video taken from the channel: Renaissance Periodization

February 2, 2016 Alex Roberts. 3 Step Warm-Up for Maximum Performance & Muscle Gains. When it comes to building muscle and strength, we all know that training with intensity and following a good plan is a key part of success. However, one of the most commonly overlooked aspects of working out is the warm-up.

Chin ups, pull ups and barbell rows will help you build a stronger back and you’ll also gain biceps. Step #3: Train Less Days! A few years ago I was looking for a way to shorten my workouts.

There was a lot of information out there. You know how it goes. Workout 5 days per week. 3. Increase the weight, drop the reps.

Moderate-rep sets are important when training for muscle size, which directly pumps up training volume. However, to build strength, you’re going to have to train with heavier weights, meaning you’ll do fewer reps. This part of the warm-up should last only about 5-10 minutes, just long enough to raise your body temperature a little. Don’t worry I’m not writing an entire article just to tell you to jump on a stationary bike for 5-10 minutes.

There’s more, trust me. Now with the more mundane part of the warm-up out of the way we can get to the meaty stuff. Exercise scientists have found that for maximum muscle building, you should train at between 70-85 percent of your 1RM, which corresponds to a weight you can do for 6-12 reps. Training to rep targets outside that range, such as choosing a weight that allows you to do 15 reps, will build muscle—just not at an optimum level.

A few pointers can go a long way when it comes to warming up and cooling down and it doesn’t need to take all day. Related 3 Step Warm-Up for Maximum Performance. If you can spend even 10 to 15 minutes warming up and invest another 10 to 15 minutes for cooling down, you will notice a performance and recovery boost.

Lactic acid causes fatigue and therefore could affect your performance. 3. Creates flexibility and improves muscle coordination. Dynamic swimming warm-up exercises activate your muscles.

A good example is the lunge with a twist. This warm-up engages your hips, legs, and core muscles. “Your body is made up of 70 percent water, which means water plays a key role in your everyday function and peak performance,” von Moger explains. “For athletes, staying hydrated is critical for performing at the intensity necessary to build lean muscle.” Drink and sip water throughout the day, during fat-loss and muscle-building phases. It’s. Do 3 sets with 8-12 reps.

Overhead press (military press) One of the best workouts to gain muscle. To build muscles you need to get up and give up the backrest and do this exercise standing. When you do this exercise for the first time do it with lighter weights. Do 3 sets with 10 reps.

EZ bar biceps curl. Also, one of the most common exercises. Perform a couple warm-up sets for each exercise that is towards the beginning of a workout.

Rest a minimum of one minute and a maximum of 2 minutes between sets. Doing so will maximize blood flow to target muscles while still allowing optimum levels of strength. Each major muscle group is trained once a week to ensure full recovery and growth.

List of related literature:

The warm-up should be rhythmical in nature and involve all major muscle groups to be used in the exercise to follow.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

However, there is evidence to document the beneficial effects of warm-up before strenuous exercise.34-36 Warm-up enhances blood flow to active muscle and increases muscle temperature.

“Diagnosis and Management of Lameness in the Horse E-Book” by Michael W. Ross, Sue J. Dyson
from Diagnosis and Management of Lameness in the Horse E-Book
by Michael W. Ross, Sue J. Dyson
Elsevier Health Sciences, 2010

Warm up on the deadlift first, followed by your hard sets, followed by the hard sets of the next two exercises without any further warm-up sets because they train the same muscles as the deadlift.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

The purpose of this type of warm-up is to allow the body to gradually adjust to the changing physiological demands of the exercise session without undue fatigue.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

WARM-UP 3: This warm-up is suitable to be done only outside of the vinyasa practice.

“Ashtanga Yoga The Intermediate Series: Mythology, Anatomy, and Practice” by Gregor Maehle
from Ashtanga Yoga The Intermediate Series: Mythology, Anatomy, and Practice
by Gregor Maehle
New World Library, 2012

The warm-up is critical to the workout as it minimizes the risk of injury and increases overall muscle performance.

“Confronting Without Offending: Positive and Practical Steps to Resolving Conflict” by Deborah Smith Pegues
from Confronting Without Offending: Positive and Practical Steps to Resolving Conflict
by Deborah Smith Pegues
Harvest House Publishers, 2009

The purpose of the specific warm-up is to help you avoid injury and prime yourself for optimal performance.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Warm-up enhances anaerobic performance through increasing muscle temperature and concomitantly enhancing muscular power [29].

“The Sports Medicine Physician” by Sérgio Rocha Piedade, Andreas B. Imhoff, Mark Clatworthy, Moises Cohen, João Espregueira-Mendes
from The Sports Medicine Physician
by Sérgio Rocha Piedade, Andreas B. Imhoff, et. al.
Springer International Publishing, 2019

Fully warm up each muscle group.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

To ready your body for the increase in intensity, this routine uses a set progression for muscular acclimation.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Maybe I’m not understanding, but you want me to do FOUR warm-up sets, with a full minute break in between each set, and that’s PRIOR to actually starting the exercise?
    I’m already in the gym for 75-90 minutes each day, this would extend my time there to well-over 2 hours.

  • Great video! Potentiation is a new concept for me, I’ll definitely start doing it for heavy compounds. What rest periods, if any, do you recommend for warmups? Especially heavy stuff like squats

  • i have not been doing warm ups i know i am young and dumb that is why im commenting on a youtube video…. i enjoy the videos Greg keep it up

  • People don’t like to do warm-ups they wear tank-tops and stand in front of a fan… you can warm up a muscle faster with using a machine or cables… after warm up sets doing some prep sets before going into your work sets… it warms up the synovial fluid and ligaments!

  • I remember Jason Blaha once saying that warming up is useless for injury prevention. He claimed that there is no evidence to support that claim. He also stated that, on his observations, people that preached warm ups were the ones that got hurt catastrophically the most. My question is: how does warming up prevent injuries? I’m really confused with these opposing points of view

  • I no lie think this is one of THE MOST UNDERRATED ways of thinking about warming up for anyone who does hypertrophy training (or anything heavier than that). Too many trainers assume people know how to warmup when in reality most “regular” people have no clue. “Oh, it says 3 sets of 200 in the squat today?” and all of a sudden they’re under the bar for 200 without having worked up to it.

    Well done Dr. Mike and the whole RP squad. You guys are killing it with these videos ����

  • There are many warm-up techniques… you can warm up faster with cables and machines… if you start up with too heavy a weight it can sabotage your entire workout!

  • That was the most thorough and comprehensive warmup video I have ever seen. I’m 62 and if this information had been presented to me 48 years ago, when I started lifting weights, I bet I would have far fewer injuries to deal with. Thanks!

  • well i asked two-three months ago if it makes sense to do one heavier sets before back off sets for hypertrophy. it was nope back than. i see times change:D

  • LOVE, THANKS!!! I always use this before I do pullup training. Love the scientific info explained briefly and straight to the point.

  • Dynamic warmups are great, just not static stretching. I dont see how it can be useless to do exercises that involve movement to open up your hips, loosen your ankles, etc, before doing something like a squat or a deadlift. Feels great for me and if I dont activate my lower body at all I can rest assured I won’t lift as much as on the days that i do warm up

  • This is why I really don’t care if I’m spending a longer time at the gym. Longer rest and warming up have played a huge part since I started lifting (seriously) about 2 weeks ago. Already feeling stronger but my body isn’t worn out or in pain the next day. Thank you for the information ����

  • Once people understand how to do warm-up sets next you have to do prep sets or rehearsal sets… before you start your work sets… form first poundage secondary!

  • I do full body workouts at the gym. My routine starts with legs and then upper body after. Can I do both the upper body and lower body warmups together at the beginning? Or should I only do the leg warmup right before legs and upper body warmup right before I start the upper body?

  • Damn, I’ve actually gone the opposite route recently. My last warmup set used to be 90% of my work set weight, but it left me too drained for my first work set, especially on deads. I changed it to 70% and love it!

  • I was just in my home gym messing with warm-ups today for a chest workout. This information is so valuable and I really appreciate you putting it into a concise easy to follow format. Thank you for helping me make gains the right way!!

  • I always skip warming up because I don’t want to add another 15 minutes to an already 75 minute workout. I do have to work through injuries regularly though.

  • I’m curious. Let’s take a chest day for example, what would your workout be? A few warm up sets and then maybe three sets hard on bench and that’s it for chest or would you do more chest exercises after?

  • This is what happens when the hard ass drill sergeant returns from the front line and is faced with the new breed. Training camp about to get an ass whooping.

  • I do almost everyday i mean i love this but…And again the question is how one could workout not more than one hour in a gym. After all this.???

  • This is the most useful video I have watched about fitness in Youtube. I was looking for this for a long time and coach Greg summed it up pretty goood. Thanks coach Greg, your best fan in Turkey ����

  • I always run early in the morning 30 minutes after I wake up and this routine really helps me to wake up and warm up before running. Thanks a lot

  • 5:58 I thought this movement was a whole body thing. Involve core, plant legs and tense a little (not extremely) for better stability… ��❗��

  • Ive found this work really well especially in my 40s now and getting into the heavier weights I actually am strongest by last or 2nd to last working set. When I was younger I could jump right into heavy weight with minimal warm up.

  • My calf hurts sometimes if i change the pace of my run. Do i miss any stretching exercise for my calf? Do you have any suggestion?

  • [ 01:08] WARMING THE MUSCLES [ 01:22] Cycle at an easy pace (50-60% Max HR) for 5 Minute


    Upper Body

    1.[ 02:53] Wrist Circles (10-15 Reps Each Direction)

    2.[ 02:59] Horizontal Arm Swings (10-15 Reps)

    3.[03:O 5] Contralateral Swings (10-15 Reps) 4.[ 03:09] Arm Swings (10-15 Reps Each Direction)

    5.[O 3:16] Trunk Rotations (10-15 Reps Each Side)

    6.[ 03:24] Band Dislocations (10-15 Reps) 7.[ 03:32] Band PuII-Aparts (10-15 Reps) 8.[ 03:40] Cable Shoulder Extensions (10-1 5 Reps, Light Weight)

    9.[ 03:50] DB Shoulder Extensions (10-15 Reps, Light Weight)

    Lower Body

    1.[O 3:59] Forward Leg Swings (10-15 Reps Each Side)

    2.[ 04:03] Sideways Leg Swings (10-15 Reps Each Side)

    3.[04:0 5] Deep Squat Stretch (6 Reps) 4.[O 4:15] Bent Knee Iron Cross (6 Reps Each Side)

    5.[ 04:25] Mountain Climber Stretch (6 Reps Each Side)

    6.[ 04:33] Walls Ankle Stretch (5 Reps Each



  • I know this is aimed for runners, but I’m a dancer with weak ankles. This helps with getting them ready for ballet class. Thank you

  • David Goggins, he ran the last 30 miles out of 100 with intense pain and ran that 100 without ever running more than 2 miles previously lol

  • So I hear you need proper recovery time but also some sources say to plank everyday. Anyone know if it’s fine to plank everyday without damaging the muscles it engages?

  • Hey, thanks for the cool video. It was really detailed and easy to unterstand. But I still got a question. So do I have to do the Upper warm up and straight afterwards the lower warm up or can I also firstly do the Upper warm up and then my trainings Sets?

  • Warmup is the most overrated aspect of training period. If you feel like you need it, go for it. I do 1 warmup set a day and that’s it, I go right into the lift. A lot of the greats do this as well, I believe Jay Cutler also isn’t huge on warming up

  • Im a new runner wondering the perfect warm up for lower extremities. I will apply your routine tommorow for the first time. Thought i want your opinion on the video i found.. Do y think all those are necessary or im good with just the basic? I run incline terrains!!! https://youtu.be/G5ZCBtrtvsQ

  • Hi Sir,
    I am from india.Your information helped me so much.I have one Request kindly post a video about Relaxing Exercises After Running.

  • Really like this warp up, i already did most of these but the one with the band behind the back is an interesting dynamic strech, i’m for it.

  • I just stretch the muscles that I used after either every set or every 2 sets per workout, not only does it provide time for rest, but it helps ease tension and stimulates blood flow for the next set

  • First two exercises were okay for me on a mildly bad ankle, but the hopping one was a bit much for right now. Sprained my ankle multiple times over the years and I’m a bit overweight, so it’s hard work for them xD Helpful video!

  • Hello Criticalbench, just a quick question please. Is it good to do these warm up then rest for a bit say another 5mins? Because what I feel is, if I warm up then straight to the run, I feel that I tire much quicker in the run. Where as if I do a very short warm up, say 1.5minutes, I feel like I can give more energy during the run. What can I do to do good warm up and save energy for a good run? Thanks!

  • Imagine greg as your PE teacher and getting yelled at. Or they started crying or they laughed and said: hey are you the parrot from alladin

  • Should I do weight accumulation before every exercise? E.g. if I do

    1. bench press
    2. Rowing
    3. OHP
    4. Bulgarian Split Squat

    Should I do only weight accumulation for bench press or for other as well?

  • I’ve been hitting multiple groups per session, almost a full body workout, and I’m never quite sure how to approach the warmups. I tend to warmup the whole body for like 15 min prior, but once I start liftng weights I’d do no more than one warmup set before each new exercise. Should I be warming for longer before em!?

  • My 20rm? I know it says + but 20 is way too low for a developed lifter. I’d be warming up with 240 on the bench, 350 on the squat and DL. I always start with bodyweight, then the bar.

  • I have never heard of using a heavier weight than your working weight for any part of the warm up, but I like the idea and I’m going to try it.

  • As someone who suffered a few tears due to a lack of hydration and warm ups I eventually learned my lesson. Don’t be like me, learn from other people’s mistakes.

  • I cannot believe the warm-up talked in this video is exactly the same as the warm-up every lifter was doing 10 years ago. Then a bunch of powerlifters came in and brought all kinds of new movements for warming up. Next, some movement experts push the warm-up to a 30 mins session.

  • When you say “Before your first set, use light weights to acclimate your muscles”, should we do that for each exercise in the workout or just the first one? Like if I’m doing 3 chest exercises in a workout, do I do the 3 warmup sets before each chest exercise, or just the first?

  • @Renaissance Periodization:
    Dr Mike, I have a query: w.r.t. point No. 4, when we actually do such heavy doubles/triples as warm up, how long after that do/should we rest? 1 min, or 2-3 min, or 5 min? Intuitively, to me, 1 min sounds less, and 2-5 min seems to be alright. But I’d like your expert opinion please.
    P.S.: Similar questions exist reg. the ‘intermediate weight’ warm up sets & rest periods…
    P.P.S.: Thanks a ton for the GREAT videos!!

  • Average quality shoes but long time use, I have more then 9 months Continue to running hapit in 400m ground on 10-20 rounds, last two week continue runs in 30-45miniute to running so after the two weeks extremely pain for shin I am not Continue to runninh����. Please what done next please sir tell me

  • Hulk: rest 30 seconds max
    Thor: rest 45 seconds max
    Stalone: rest 1 min max
    Superman: rest 2 min max
    Me: fuc tis sheet, i ll rest as long as i want alright?

  • Some say rest 30 seconds and now 3 minutes…. wtf how confusing. Can’t you make something standard??? Different youtubers are with different suggestions ��������������

  • #JeremyEthier big fan of your vids all the way from India,
    I liked the concept of logging down you work outs and yes the vid on your daily intake on Mens Health was awesome.
    > Can you make a video for food intake for beginners where we can consume alternate food easily available in Indian markets as compared to the one’s which you suggest
    Thank you!

  • 3 minutes rest between each set?.are you crazy, I would spend 4 hours in the gym…If you have around 20-30 sets per exercise day..its around 90 minutes just resting..???? There must be a mistake I guess…

  • Nice vid, but you missed out something crucial: draw downs / step downs / pyramids, what ever you want to call them: warm up, then go for max weight reps (if even a few), then go down a third, as many sets of 10 reps as you can, then down another 1/3rd, max no. of 10 reps, then down another third, finish on the lightest weight 100 reps, to clear out lactic acid. (i.e. 120 / 90 / 60 /30 / 15 kg, and do the sets of reps under tension, no relaxing between lifts. Only when I found this out did I get beyond my plateau. Ideas from where? Arnie’s vids here on YT, I think he knows a bit about that sort of thing. ( I wanna be the fittest bloke in the gym by my 70th birthday next year, but my programme got screwed by lockdown, so doing what I can at home with home made weights.) Thanks for your vid.

  • Dude!!! The Paul skit was GREAT.. and more technically it will help your viewers remember the lesson…
    so wonderful bro.. you’re doing good

  • Him doing the exercises
    Make sure to watch the whole video at least once first

    Single leg swings

    Single leg drives to toes

    Star hops

  • Nice video. My workout takes on average 45 mins to an hour and if I was to incorporate 2 to 3 minutes between each set though it would take forever to get through. Surely this would not apply when using dumbbells?

  • God doesn’t want anybody in hell because He loves us, but you must understand why we deserve hell and why those who refuse to live under His authority will go there. He gave us the law (Ten Commandments) not to make us righteous, but rather to show us our sin (Romans 3:20). We’re not sinners because we sin, but rather we sin because we’re sinners. Sin is the nature of our flesh that we are born with due to the sin of Adam in the garden. For someone to be justified before God they have to be sinless. We’ve all sinned (Romans 3:23), and the the law demands death for those who sin (Romans 6:23). God is righteous, so He must punish our sin, which is what He did through His Son Jesus Christ on the cross. Jesus is Holy and sinless, yet He received our sin when He died on the cross, so that we can be righteous before God (2 Corinthians 5:21). When He died on the cross, He said “It is finished” (John 19:30), which means He paid the full price for all of your sins (past, present, and future) to be forgiven. He was buried and rose again from the dead. God will forgive anybody who puts their full trust in Jesus Christ alone for salvation. We aren’t saved based on our good deeds, but only by the grace of God (Ephesians 2:8-9). His precious blood that He shed is the only reason why we can be forgiven of our sins (Hebrews 9:22). If you confess that Jesus is Lord and believe that God raised Him from the dead, then you’ll be saved (Romans 10:9). You are born-again with the Spirit of Christ (2 Corinthians 5:17), and are not only legally justified before God, but also are accredited His righteous (Romans 4:24). Believers live for Christ now, so get to know Him through His Word. I recommend reading the book of Romans and the gospels (Matthew, Mark, Luke, and John), and watching Pastor Joseph Prince’s online sermons!

  • The proper way to warm up the muscle your working out is to do 2-3 sets of lights weights example 15 pound dumbbells for biceps then slowly increase to heavy weights

  • Do I need to do this on every workout sets or just the first workout that I will do? example my workout sets will be inclined dumbbell press, lat pull downs, millitary press and chest supported row. Do I need to do the warp up sets on the inclined dumbell press only? Or I must do on every single workout? Thanks in advance

  • I’m doing AthleanX 2 right now and he suggests 45 sec rest… 3 minute rest is interesting. My friend @phillysports who is a powerlifter suggests long breaks for building larger weight… now I’m confused… I’m trying to burn 10% body fat and grow muscle.

    [ 01:22] Cycle at an easy pace (50-60% Max HR) for 5 Minute


    Upper Body
    1.[ 02:53] Wrist Circles (10-15 Reps Each Direction)
    2.[ 02:59] Horizontal Arm Swings (10-15 Reps)
    3.[ 03:05] Contralateral Swings (10-15 Reps)
    4.[ 03:09] Arm Swings (10-15 Reps Each Direction)
    5.[ 03:16] Trunk Rotations (10-15 Reps Each Side)
    6.[ 03:24] Band Dislocations (10-15 Reps)
    7.[ 03:32] Band Pull-Aparts (10-15 Reps)
    8.[ 03:40] Cable Shoulder Extensions (10-15 Reps, Light Weight)
    9.[ 03:50] DB Shoulder Extensions (10-15 Reps, Light Weight)

    Lower Body
    1.[ 03:59] Forward Leg Swings (10-15 Reps Each Side)
    2.[ 04:03] Sideways Leg Swings (10-15 Reps Each Side)
    3.[ 04:05] Deep Squat Stretch (6 Reps)
    4.[ 04:15] Bent Knee Iron Cross (6 Reps Each Side)
    5.[ 04:25] Mountain Climber Stretch (6 Reps Each Side)
    6.[ 04:33] Walls Ankle Stretch (5 Reps Each Side)


    [ 06:41] SUMMARY

  • 5 minutes of cycling (50-60% max heart rate)
    2:50 Upper Body Dynamic Stretching
    3:55 Lower Body Dynamic Stretching
    4:44 Thoracic Extension
    5:55 TWO warm up sets & TWO weight acclimation sets
    ( 6:40 Summary Sheet)

  • Is there a reason you are not using a band to do both sides at the same time for the (cable) shoulder extensions? ( 3:40)
    Also, thanks for uploading this content:)

  • I really like the idea of doing a single warm-up set with a weight heavier than the working weight. I’m looking forward to giving this a try. Thank you Dr. Mike!

  • Seriously THANK YOU for the written out schedule because i’m not neurotypical and was struggling to grasp it all until I saw that ��

  • 3 minutes of rest period is way too much, it depends upon the intensity of the previous set. Initially during the workouts, you don’t need that long of a rest period.
    Secondly, it is ridiculous to do three warmup sets before the working set.
    Time and again it has been said and with personal experience I can say that you shouldn’t drain youself before the working set even starts.
    EMG data and all this analysis is not as accurate as everybody thinks… Everything differs for an individual.
    A sample of handful of people can’t underline a thumb rule.
    Yes keeping track of your workout was the only practical and valuable thing in the video.

  • I just discovered your channel a week ago. Just wanted to say, your channel is gold. Thanks for the informative content and not much chitchat. Other channels just talk too much

  • I am an aircraft mechanic who runs but I am on my feet for 8 to 10 hours a day is there any stretches or warm ups that will help my tight back before I run. I noticed you said we all sit with a computer in our hands but some of us use our bodies at work.

  • This is beautifully explained but I want some exercise after running which makes our body relaxed because I have a neck pain after running. Teach some stretching after run

  • Threw the past months ive been trying to run and get up to 5k. I haven’t been warming up and felt a bit tense. Going to do your workouts it quick, easy and effective.

  • 3 min rests between sets? Wtf, I tend to do 30s to 1 min. Defo will need cat videos so I don’t get bored.
    A little book is a good idea, I tend to remember the weight but might be off on the reps sometimes. Kinda worried ppl will judge me even though I shouldn’t care.

  • I am 47 year old and i have been trying to build muscle from last years but lts not helping… people say age a juat a number but i feel thats not true….can you do a video on tips for 45 and above.

  • These things are obviously not meant for the serious bodybuilder. The biggest, strongest people in my gym do none of these things. I won’t be subscribing

  • Is it necessary to do curls and soupinate it like you said in one video? Because I’ve been doing curls starting off ALREADY with my hand turned. I OBVIOUSLY saw your bicep peak when you showed the motion, which is why I just started trying it your way.

  • why do you such high reps? the farther away from sets of 1-5 you are doing is going to be endurance training rather than strength training as you will always be lifting significantly sub maximal weight when doing so many reps

  • Yes..I feel you… We used to have a common sense. Easy means easy.. ����. It is soooo hard to communicate or explain things these days..

  • “beginners don’t rest long enough”
    Bitch please, i was still trying to catch my breath 4 minutes later, but I’m doing a circuit then rest.

  • Horizontal arm swings
    Vertical arm swing
    Arm swing
    Trunk rotations
    Band dislocation
    Band pull aparta
    Cable shoulder extension
    Db shoulder extension

    Forward leg swing 10
    Side leg swing 10
    Deep squat stretch 6
    Bent knee iron cross 6
    Mountain climber stretch 6
    Walls ankle stretch 6

  • Your leg press example was appropriate for me. I was doing 2 warm up sets: 1 plate x 12 reps, then 3 plates x 12 reps. Working sets with 4 or 5 plates on each side, at least 6-8 reps per set for 3 sets. That would be followed by other quad exercises.

  • Hai sir I’m from india sir can I get how to increase my stamina,I mean speed and in time I’m trying for army so plz can you make a video about it sir plz my request sir and thanks so much �� sir

  • Please please brother next target the endomorph body type and what exercise and diet should they eat to build muscle and loss fat at the same time.

  • I only dislike these videos b/c it helps engagement and the YT strategy and will play a small role in RP’s domination of the space.

  • Mike (or anybody else), the example in the leg press at the end of this video is related to my question, so what’s your opinion (or experience) by doing 1 rep with 110-120% of your target workload. And than, after that 1 rep-set, doing the ”worksets”? I know it’s called ”priming the nervous system”…

  • Jeremy, I wonder if you could cover advice on how to get back into gym workouts after both or either of spinal surgery and having reached a state of obesity or overweight and out of shape (but still strong) and in good heart condition. Thank you ��

  • THIS WAS SO HELPFUL! Thank you so much, I feel much better because I came back from a run and was feeling so bad and tense and now I feel normal! This is also great for cool downs after a run and I have my cross country soon which I will be using these before the race! Thank you again!

  • Nobody warms up they start out ego lifting… before I bench press I warm up my upper back and deltoids and warm up sets for the bench press… the older you get the longer it takes for muscles to warm up!

  • Thanks Jeremy. Great info, condensed into less than 8 mins,��which is great for all these guys that are so busy binge watching hours of YouTube, they can watch ‘all’ of this video and don’t have to wait so long before they get to the ‘Things you should never put in a microwave’ video �� #toobusytolearnbutImanagedtowatch4hoursofYTtoday

  • If you do three different chest exercises (bench press, incline dumbbell press, and Chest flies) and you warm up for bench press do you have to do 2-3 warm up sets before each one or just before bench press

  • Greg, before this year ends I foresee and foretell that you will reach a million subs and beyond because you are the BEST, you are the Ronnie and Arnorld, in ‘Advice form’, for the fitness world.

  • Using a higher weight than the work sets for the last warmup is a great idea, I’m going to try it the next few weeks. Every time I do heavy singles before my worksets in the powerlifts or something similar I feel my movements and contractions are much more dialed in as well as more explosive.
    Thank you for all the content you guys put out!!! I’m gonna have to get some shirts so I can rep RP, you guys have helped me refine my diet and training so much.

  • I just had both ankle operation after accident.Still in recovery stage,will finish my two months recovery period in early July.
    Just wanted to know,my right ankle is damage of roughly 10% to the cartilage (thus,screw and plated) and teared ligament,left ankle is teared ligament thus screwed only.
    For this matter,is these exercise going to help me in strengthening and getting better for my ankle?

  • Football has messed up my jointsankles knees and wrists. I am only a teenager but they are all so sore and sometimes I can’t even walk because of it.

  • Say I do a certain amount of weight like max is 135 on the bench, then week two rolls by on your last set of bench should you lift heavier and continue every week?

  • Massive thanks from the UK. I’m applying for the Royal Marine Office training in a few weeks and have been preparing for it. I had been hitting a wall at around 5-6km, but I managed to hit my goal two days in a row, and I think a lot is owed to this. Many thanks. ��

  • I have sprained my ankle over a 100 times not kidding I am doing this so i can get back to the martial arts that i have spent over 2 decades on

  • This works so well! Unbelievably effective, I can take an extended break from running and as long as I follow this routine prior to a run I feel no pain ����

  • Hi thanks for the video. I’m a bit out of touch with stretching. Are these quick grabs better than the longer style stretching? Thanks man

  • To long rest 3min to boring and study show drops set are as good even better than normal set in half of the time, so I’m not going to do t’so long rests

  • Good video Jeremy-I’ve always had a very simple philosophy in my workouts using the 3 Ps: PERSISTANCE//PROPPER form//PROGRESSION. Create a habit of incorporating these three pillars and you’ll be successful.

  • EXCELLENT, THANK YOU. I have been running for 18 years and only now am needing a short warm-up like this I used to just start slow. Or I would static stretch (BAD), and actually tore my achilles (full rupture) from overstretching. This is a perfect warm-up, brief and effective I’m looping and memorizing!

  • Yeah Im good. Ill just stick to doing 20 squats before I do legs and 20 push ups before i do chest or arms. Start off with a lighter weight and just progress heavier.

    What youre doing is a giant waste of time unless youre injury prone.

  • In the future, we’ll be able to manipulate gravity and we’ll never need to load and unload weights onto a bar. We just press a button like we do on a treadmill to go faster. Imagine, “Back in my day, people used to fight one another for not putting weights back.”

  • Thanks for your video. Trying the first exercise my ankle makes a cracking noise, no pain at all, just a noise when im on my toes and the foot is on the air. Do you have any idea about what can cause that? Thank you

  • 5 minutes of cycling (50-60% max heart rate)
    2:50 Upper Body Dynamic Stretching
    3:55 Lower Body Dynamic Stretching
    4:44 Thoracic Extension
    5:55 TWO warm up sets & TWO weight acclimation sets
    ( 6:40 Summary Sheet)

  • bench setup: 20 reps with barbell only (20% RM), 20 reps with 60kg (50% RM), 12 reps with 80kg (70% RM), work sets start for example: 5x5x100kg

  • Is there a specific heart rate you should abide to while doing the cardio. Liss should be done in the 120-140 range or so, should I use that while only doing 5-10 min and not 20-30 or what?
    Please share your thoughts I want second opinions on that. Thx

  • I see a Yeezy 350 box in the back. The Doc can add “sneakerhead” to his ever growing resume.

    P.S. discovered your channel a few days ago and it is awesome! Keep doing your thing!

  • just noticed, you’re that guy that walks in with his bag and leaves it everywhere, bro spend 5 bucks and get a lock… Other then that great videos I always watch

  • I can tell if I’ve not warmed up properly as my first working set will be less reps than my second. Nice to get confirmation I’m doing it right.

  • Speaking on the max working out to do, when you say 10 to 20 sets a week, do you mean per muscle group or 10 to 20 sets for every different exercise you do? Thanks for the clarification, I’m a noob here.

  • WATCH NEXT This will strengthen your ankles FAST… https://www.youtube.com/watch?v=54bHX9AchLc

    ANKLE WORKOUT You might also find this follow-along ankle strength routine helpful:

  • Many thanks for the suggestions.  My podiatrist suggested exercises that are awkward to do and don’t seem to challenge the ankles the way your exercises do.  And your exercises are simple to do and can be done anywhere.  Thanks again.

  • How often do you suppose these can be done?
    Daily…? Biweekly..?
    When I get to work on my weak ankles and knees, but don’t want to overdo it and hurt myself either.

  • So basically, the stronger you are (heavier weight utilized), the more warm up you need.

    So wimps like me can warm up super fast because our tonnage is so low.

  • Awesome video as always. How is it that you don’t have a workout app… I know I would pay for it. All paid weight training and even the Nike running apps have gaps…

  • Wouldn’t it influence your strength after doing a 10% higher set? Btw, how long is the rest time between warming up supposed to be?

  • Thank you for this. My ankle pops a lot because I guess I have weak ankles. So, I’m trying to do some exercises to make them stronger so I don’t keep having to pop them. It hurts quite a bit when I pop them.

  • Hi James! Could these exercise help with fixing ankles that unpainfully cracks and pops? I ve been having this issue since I was teenager, now I am 27. Never sprained my ankles. I am a bodybuilder.

  • I love yr vid Jeremy, but a 3 min rest period? The ” honest 8×8 workout” was a proven method and also one of the quickest muscle gain/fat loss methods which has stood the test of time, this completely contradicts what you’re suggesting.

  • I remember playing football last summer and guys made fun of me for putting light weights when we start lifting while they slap 45ibs….always hated football because people love to be on their high horse

  • good example for me leg press after quarentine 1060lb = 480kg 6 to 12 reps…..depend of day….i will be back like i terminator hahaha

  • Can anyone help?

    I have sprained my right ankle many times. I am now doing exercises everyday, but it is so weak that it turns during the exercises. It turns over about 4-6 times daily, it constantly hurts and is swollen. I need to see a physio after lockdown, but I can’t at the moment.

    What would you recommend?

  • I like Jeremys video, only issues i would highlight is his details of the issues,… he goes into too much details and speak quite fast, therefore i have to rewind a bit and kinda lost interest after a while!!

  • I rolled my left ankle back in September. It was brused down to the bone, and hasn’t been the same since. Actually that isn’t even the first time I’ve hurt my ankle. But it definitely was the worst and most painful time. My left ankle is now much weaker and unstable than my right. Hopefully these exercises will strengthen my ankle, and give me my stability back. If anyone knows of anymore ankle or knee strengthening and stabilizing exercises please let me know.

  • Everybody thinks they have to integrate weight lifting with bodybuilding, they’re serving two masters… weight lifting is an ego thing and a waste of time…. using heavy weights is not sustainable…. so it doesn’t matter…who cares!

  • Honestly the best fitness advise on youtube that I’ve ever gotten.. never seen anyone else talk about how to do proper warm up sets

  • Jeremy, that’s a very informative video. Very useful. One correction @6.19 it’s written as Set 5. Infact it is Set 4. Great content. Thanks.

  • I’m not a runner, but I do quite a bit of TKD and Kick Boxing. Hopefully this helps me out a bit so my ankles aren’t so sore after every training session.

  • I sprained my right ankles 11 months ago, whenever I wear heavy shoes or high heels, I can feel that my ankle has a little bit of pain, will this excercise make my ankle stronger?

  • Will these help with the muscle on the front of your leg/ankle right above your foot? That is where I always start “feeling” it when I’m walking 15k and more steps in a day.

  • I’ve never warmed up before a run ever, as I always believed that it will waste my energy for the actual run, after doing this warm up for the first time I completed 2.4km in 11 minutes! Thanks so much

  • My husband: Why are you still listening to the yelling parrot fitness coach
    ME: cause I am an IDIOT, only my top abs are showing, and he says I need to go harder than the last time, listening to him. ����