How long does it take for muscle temperature to reach equilibrium during a warm-up?

Muscle temperature typically reaches an equilibrium after about 10 to 20 minutes of moderate-intensity exercise like brisk walking or incline walking.

Do warm-ups primarily improve performance on the first set or the whole workout?

Research suggests warm-ups, particularly heavy sets, boost performance primarily on the first set or two of a workout. The benefits often diminish by subsequent sets.

Should I skip warm-ups if I'm short on time and my main goal is hypertrophy?

If you are extremely pressed for time, skipping or minimizing warm-ups for hypertrophy can be considered. Prioritizing additional training sets might be more beneficial than a long warm-up.

Are non-specific warm-ups like stretching and foam rolling beneficial?

From a research standpoint, non-specific warm-ups like static stretching and foam rolling generally do not significantly increase performance or prevent injuries. Their primary benefit is often subjective feeling or addressing specific medical advice.

How heavy should a warm-up set be to potentiate performance?

For potentiating performance, a heavy warm-up set somewhere in the ballpark of 70-90% of your one-rep max for one or two repetitions appears to be most beneficial.

What if I have a long pause between warm-up sets and my first working set?

If there's a significant delay (10-15 minutes), you might feel cold again. While research shows 5-10 minutes of rest is fine, re-doing a brief, heavy warm-up set might be useful if you feel completely unprepared.

Do I need warm-up sets for exercises where I plan to do 20+ reps?

The early reps of a high-rep set likely do not suffice as a warm-up, as the key often lies in performing a heavy set beforehand. Whether the performance boost from warming up significantly impacts hypertrophy in 20+ rep sets is unclear.

Are warm-up recommendations different for individuals over 40?

No, the general evidence-based recommendations for warm-ups don't significantly change for individuals over 40 compared to younger lifters, unless pre-existing injuries or preferences warrant adjustments.

Is it possible that warming up too much is counterproductive for hypertrophy?

Potentially. Spending excessive time on warm-ups means less time for actual training sets, which are the primary drivers of hypertrophy. Prioritizing training volume is often more crucial.

Warming-Up to Build Muscle (Episode 142)

Stronger By Science

Sports3 min read72 min video

Oct 2, 2024|3,013 views|111|12

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Key Moments

TL;DR

Warm-ups for muscle growth: heavy sets are key, long duration general warm-ups are often unnecessary. Recent study shows no difference in hypertrophy between full range of motion and length-partial training in trained lifters.

Key Insights

Recent research suggests that for trained individuals, training with full range of motion or length-partial exercises yields similar hypertrophy outcomes.

The shortened position in training may not contribute significantly to additional hypertrophy, with lengthened training showing similar or greater results.

For performance, a heavy warm-up set (70-90% of max) appears beneficial, primarily for the first one to two sets of a workout.

Extensive general warm-ups and practices like static stretching, foam rolling, and agility drills may not be necessary for injury prevention or performance enhancement in lifting.

Prioritizing actual working sets over prolonged warm-ups is generally recommended for maximizing hypertrophy, especially when time is limited.

Warm-up duration and specific protocols may be less critical than the intensity of a brief, heavy set performed before working sets.

NEW RESEARCH ON LENGTH-PARTIAL TRAINING

A recent preprint study involving trained lifters with an average of five years of experience compared full range of motion (ROM) training to length-partial exercises. Measuring biceps and triceps thickness, the study found no significant difference in hypertrophy between the two conditions. This suggests that training at a sufficiently long muscle length might be adequate for maximizing growth, and the shortened position might not offer much additional hypertrophy benefit. The research indicated anecdotal to moderate support for the null hypothesis, meaning no difference in muscle growth between the approaches.

MECHANISMS AND LIMITATIONS OF WARM-UP RESEARCH

Warm-ups can enhance performance through physiological (increased muscle temperature, improved oxygen kinetics), neural (post-activation potentiation), and psychological mechanisms. However, much of the existing research focuses on acute performance boosts rather than long-term hypertrophy. Longitudinal studies measuring muscle growth are more resource-intensive, leading to a prevalence of short-term performance studies. It's crucial to recognize that improved performance in a single session doesn't automatically translate to greater long-term hypertrophy, as seen with rest times and certain supplements.

THE ROLE OF HEAVY WARM-UP SETS

Several recent studies indicate that a heavy warm-up set, typically 70-90% of one-rep max for one to a few repetitions, can enhance performance on subsequent working sets. This effect, known as post-activation performance enhancement (PAPE), appears most pronounced on the first one or two sets. While lighter warm-up sets (e.g., 40% of max) or extensive, multi-modal warm-ups show less consistent benefits, a single heavy set seems to be the primary driver for performance potentiation.

PRIORITIZING WORKING SETS OVER PROLONGED WARM-UPS

For hypertrophy, the primary driver of muscle growth remains the accumulation of sufficient training volume and intensity within effective working sets. Experts suggest that excessive time spent on general warm-ups, mobility drills, or numerous light warm-up sets might detract from valuable time that could be spent performing potent hypertrophic stimuli. When time is limited, prioritizing additional working sets over lengthy warm-ups is often recommended to maximize gains.

MINIMIZING GENERAL WARM-UP FOR HYPERTROPHY

While some warm-up is generally advised, extensive general warm-ups, static stretching, foam rolling, or agility drills may not be necessary for injury prevention or performance in lifting. Research on the injury-prevention benefits of static stretching is unclear, and practices like foam rolling are often presented with significant hype but limited evidence for broad applicability. For most individuals, especially those without specific pains or injuries, focusing on a few progressively heavier sets before main lifts is likely sufficient.

PRACTICAL APPLICATION AND INDIVIDUALIZATION

The general consensus is that a brief, heavy warm-up set before the first working exercise is beneficial for performance. However, the necessity of extensive warm-ups for every exercise or for individuals over 40 is not strongly supported by current research. While personal preference and individual circumstances, such as pre-existing injuries, might warrant modifications, the core recommendations emphasize efficiency. For those pressed for time, minimizing warm-ups and maximizing working sets is a practical approach to hypertrophy training.

Mentioned in This Episode

●Supplements

●Tools

●Organizations

●Studies Cited

●Concepts

●People Referenced

Warm-up Guide for Strength & Hypertrophy

Practical takeaways from this episode

Do This

Perform a heavy warm-up set (70-90% of max) before your first working set for potential performance increase.

Take a few minutes (potentially 5-10) of rest between your heavy warm-up set and your first working set.

Consider a light warm-up set optional for hypertrophy, but a heavy set is likely beneficial.

If time is extremely limited, prioritize actual training sets over extensive warm-ups for hypertrophy.

Incorporate a brief warm-up set for the first exercise or two of your workout if you don't feel sufficiently warm.

If you experience a very long delay between sets (10+ minutes), consider a single warm-up set to ensure preparedness.

Avoid This

Don't overthink warm-ups; prioritize actual training sets, especially for hypertrophy.

Don't assume extensive warm-ups (like 30 minutes with multiple corrective exercises) are necessary for most lifters.

Don't rely on non-specific warm-ups like static stretching or foam rolling for injury prevention or significant performance gains.

Don't perform a heavy warm-up set immediately before your working set without adequate rest, as this might cause fatigue.

Don't neglect warming up if you feel cold; repeat a brief warm-up protocol if necessary.

Common Questions

A recent study in trained lifters found no significant difference in hypertrophy between full range of motion and lengthened partial repetitions, suggesting that training at sufficiently long muscle lengths may be enough.

Topics

Range Of Motion Lengthened Partials Post-activation Performance Enhancement Performance Optimization

Mentioned in this video

organizationStrength and Evidence Physio

Mentioned as a resource for injury prevention advice and as having reviewed the research on warm-ups.

studyHigh load and low volume warmup increases performance in a resistance training session

A 2024 study by Vios et al. that found heavier, lower volume warm-up sets were more beneficial for subsequent performance in bench press, lat pulldown, and leg press.

studySusan et al. (2023)

A 2023 study comparing different warm-up approaches for the back squat, finding a very heavy warm-up (3 reps at 90% max) was most beneficial for subsequent performance.

conceptPost-activation performance enhancement (PAPE)

A phenomenon where performing a heavy set before subsequent sets can enhance performance, discussed as a potential mechanism behind effective warm-ups.

organizationClinical Athlete

Mentioned as a resource for injury prevention advice.

toolFIFA 11

A multi-component warm-up protocol for injury prevention that includes strength training, plyometrics, agility, and stretching.

studyAlvis et al. (2021)

A 2021 study comparing a light warm-up versus a heavy set (3 reps at 90% max) with 10 minutes rest before bench press; the heavy warm-up boosted performance on the first two sets.

organizationBar Medicine

Mentioned as a resource for injury prevention advice.

personJeff Nippard

Mentioned as having funded the study on range of motion and partials and assisted with recruiting participants.

studyRyu et al. (2020)

A 2020 study examining squat and bench press performance after different warm-up approaches, finding that a combination of light and heavy sets, or just a heavy set, improved performance.

studyConrado de Fros et al. (2021)

A 2021 study comparing 10 bodyweight squats versus 10 bodyweight squats plus a set at 90% max before squatting; the heavy set significantly improved first-set performance.

studyGarbisu et al. (2023)

A 2023 study comparing an extensive warm-up with an additional single rep at 93% max before an AMRAP set; the heavy single increased performance, indicating heavy sets are key.

studyFull range of motion vs. length and partials in trained individuals

A preprint study allegedly released on September 24th, 2024, investigating the effects of full range of motion versus lengthened partial repetitions on hypertrophy in trained lifters.