Sometimes when competitors have trained for years they fall into a routine where they forget to apply basic principles. Progressive overload, building training volume, tracking rest periods, tempo, time under tension, and using principles which are proven too work.
It almost becomes too instinctive which means it is easy to fall into a stagnant phase, with no real progression.
As I’ve gotten older, I realized my muscles don’t respond to the same type of stimulus as when I was younger. I need a longer warmup in order to have a better training session. Years ago, one or two sets, and I was ready to go. Today, I do a warmup that is completely different than what I used to do, and I feel it’s completely different than what most others do.
What I’ve adapted as a warmup has been a game changer in continued results now that I’m in my 50’s when so many in our industry have made it sound as if, once you turn 40 it’s all down hill.
I’m here to prove them wrong!
Before any training session, I use one exercise as my warmup.
Let’s say for example that it’s Chest Day…this is how I would warmup before I actually start training.
warmup
6 sets of Hammer Chest press (or any machine)
The first 2 sets are light and the reps are in the 12-15 range.
The next 3 sets are kept in the 8 rep range and slowly increasing the weight on each set. These sets are not meant to reach failure, you should be able to get 10-12 reps, but stop at 8.
The 6th and final set of the warmup…I push the envelope and go to failure.
On all sets, I make sure I’m using time under tension. Slow and controlled on each rep.
Now I’m warmed up properly to attack the workout as close to the same way as when I was younger.
Try this warmup before you start training, have patience with it and you’ll see better results by easing into your training routine.
Vinny Galanti
