The Most Effective Warm-Up For Building Muscle & Neurological Activation | Judd Lienhard
24 May 2024 (4 months ago)
- Judd Lienhard's unconventional warm-up methods caught the attention of the speaker.
- Conventional warm-ups are often ineffective and disregard the nervous system.
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- Optimal warm-ups should focus on preparing the nervous system, not just warming the body.
- The term "prep" is preferred over "warming up."
- Nervous system pressure (NSP) is the goal prior to a workout.
- NSP blends into the workout systematically.
- The warm-up progression is categorized as: slow, flow, go, grow, show.
- Slow movements or isometric holds prepare the nervous system and tissues for training.
- Force is determined by load and speed.
- Conventional warm-ups focus on load but disregard speed.
- Lienhard's approach uses moderate load or tension with slow speed or isometric holds.
- Slow warm-ups involve progressive tension and different joint angles, allowing the brain time to absorb proper movement patterns and improving movement efficiency.
- Breathing under tension is crucial for preparing the nervous and muscular systems.
- Slow warm-ups can be done for both upper and lower body movements, with supported slow lunges and play squatting being effective for the lower body.
- Judd Lienhard emphasizes neurological activation rather than just being loose for effective warm-ups and muscle building.
- Starting exercises from the bottom position and gradually building tension before moving helps with balance, coordination, and pattern recognition.
- Slow and controlled movements allow for better control and safety, giving the body time to stop the movement if necessary.
- There are no inherently dangerous positions, but the safety of an exercise depends on factors like lever length, load weight, movement speed, and whether they exceed an individual's capabilities.
- Judd Lienhard introduces a warm-up routine called "sequence movements" that mimic common athletic movements.
- These movements involve joint sequencing and flow patterns, categorized as faster lighter flows and slower heavier flows.
- The warm-up focuses on slow, controlled movements to generate tension and activate muscles without straining the spine.
- Activating the core during warm-ups is not conventional in bodybuilding but can be beneficial for hypertrophy.
- While exercises like jumping jacks provide little stimulus for hypertrophy, exercises that engage the muscles and create tension, such as core activation, can provide some hypertrophy benefits.
- An effective warm-up for muscle building and neurological activation combines slow, flow, and go movements.
- Slow movements are heavy and unilateral, engaging the core and providing hypertrophy stimulus.
- Flow movements are athletic-based upper body movements that focus on specific muscle groups while engaging the core and promoting balance.
- Go movements are explosive movements like jumps, cleans, and snatches that translate into real-life activities.
- Spinal decompression exercises, such as hanging with a band, should be done gently to avoid excessive tension and can be combined with a squat position for a posterior pelvic tilt and lower body engagement.
- Reverse hypers are effective for spinal decompression but should be used with caution, especially for individuals with back injuries, and should focus on flexion rather than glute activation.
- The 45-degree hip hinge machine should be used correctly by driving through the toes on the way up to avoid rounding the back.
- An effective warm-up should start with flow movements to activate muscles and joints, then transition to go movements to build power and explosiveness, and be tailored to the individual's fitness level and goals.
- Judd Lienhard stresses the importance of thoracic mobility, posture, and lower body strength for overall health and function.
- He recommends strengthening the lower legs and feet, engaging the core, and maintaining proper pelvic alignment as the foundation of good posture.
- To improve posture and shoulder health, he suggests avoiding excessive internal shoulder rotation and incorporating external rotation movements and open-hand rowing exercises.
- Lienhard emphasizes the importance of working within a client's existing training system and incorporating specific exercises, like external rotations, to balance muscle development and prevent tightness.
- He highlights that tightness often arises from neglecting certain areas and emphasizes the significance of addressing imbalances.