Episode Transcript
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Philip Pape (00:01):
If you're jumping
straight from walking into the
gym to loading plates on the bar, you're making a critical
systems error that is robbingyou of strength and inviting
injury.
Most lifters think warming upis about getting loose or
breaking a sweat, but your bodyoperates like a complex system
and trying to runhigh-performance tasks before
(00:21):
properly initializing is arecipe for malfunction.
Today, we're exposing why mostwarm-ups are either too long,
too short or completely missingthe point.
You'll discover the engineeringprinciple that explains what
happens when you start liftingcold, how to design a boot
sequence that primes yournervous system for peak
performance, and why thedifference between muscle
(00:42):
soreness and actual pain couldsave your training career.
Welcome to Wits and Weights,the show that helps you build a
strong, healthy physique usingevidence, engineering and
efficiency.
(01:02):
I'm your host, certifiednutrition coach, philip Pape,
and today we're tacklingsomething that happens before
you even touch your firstworking set in the gym, but
might be the most critical partof your entire training session.
Now most lifters approachwarming up like it is a mystical
ritual involving foam rollers,resistance bands, dynamic
(01:23):
stretching.
You know enough to choreographa dancer team and, trust me,
I've been there.
I used to do CrossFit.
Others treat it like anannoying speed bump between
walking into the gym and gettingto the real work.
Let's just get this over with.
But I think both approaches areflawed because they
misunderstand the purpose of thewarmup and what it needs to
accomplish, which is what we'retalking about today.
(01:43):
The truth is that your body,like we talk about all the time
on the show, is a sophisticatedsystem.
I've learned from hard knocks,my own injuries and surgeries
and other bumps and bruisesalong the way, that it requires
purpose and intentionality.
And if we're to use an analogyof a computer, you need to
(02:04):
initialize your operating systemso that you can operate at peak
performance.
And if you skip the sequence orif you execute it in the wrong
way, you're not just missing outon the gains, the reason that
you're in the gym, but you'reactually potentially holding
your back and making it harderon your physiology, on your
recovery.
Now, before we get into thespecifics of building up your
(02:25):
warmup routine, I do want toshare something that can help
you systematize this and be veryintentional about how you do it
.
Wits and Weights PhysiqueUniversity gives you those
frameworks.
We have a course called LiftingLessons in our training
templates course and it givesyou chunks of practical
recommendations on every one ofthese and it demos how to do
(02:46):
different things, how to warm up, what to have in your gym bag,
how to use a power rack, how tolive safely, et cetera.
And that's how I've structuredit, because I've learned from
personal experience, fromcoaching people, from training,
what really works for thesedifferent things and how people
get stuck when they want to goand start lifting weights.
So if you're totally new tolifting, or if you've been
lifting but you're not confidentenough with some of these
(03:08):
things, we can definitely helpyou there and we are relaunching
at a much lower tier.
It's $27 a month, used to be$87 a month and if you join
using my link in the show notes,I'm going to build you a custom
nutrition plan at no extra cost.
It is a combination ofnutrition, training and
lifestyle in there A lot ofgreat courses, no pressure, a
good community, and it's goingto help you get where you want
(03:30):
to go.
All right, let's talk aboutwarming up and understanding
what we're actually trying tosolve here.
In systems engineering, we havesomething called the cold start
problem.
When you power on a computerfrom a completely shut down
state, it's cold, right, itdoesn't immediately operate at
its full capability.
You've probably seen this withyour own computer at home.
(03:52):
If it's been off and you turnit up, it takes a while to kind
of crunch on.
You know, not everything isready to go.
There's just this lag there,right.
The system has to load theoperating system, it has to
initialize drivers, allocatememory, synchronize all the
components.
And if you try to just jumpinto, like your video editor or
some high performanceapplication before it completes,
(04:13):
you know it might crash, youmight get an error, it might
just really slow down until it'sready to go.
Computers get better and betterat handling all of this stuff.
But if we think of your body asworking the same way, I think
it's a good analogy for thisprocess from the time you walk
into the gym to the time youlift.
So when you walk into the gym,especially guys and girls,
(04:35):
ladies who've been sitting at adesk all day, raise your hand,
okay, or you just rolled out ofbed.
Because I train early in themorning, I do try to take some
time to eat and read and kind ofwake up mentally before I go to
the gym.
But not all of you have thatluxury and some of you just jump
right into it.
Your musculoskeletal system andyour nervous system, it's like
(04:55):
they're powered down, it's likethey have to have a cold start
right.
Your muscles are at a very lowtemperature, your joints don't
have the synovial fluidcirculating yet, your nervous
system isn't yet primed forrapid force production, the kind
of power that we put into placewhen we lift weights, and your
motor patterns are a little bitsluggish and a little bit
(05:16):
dormant.
And so if you load heavy weightonto this unrepaired system, it
again is like the analogy Ijust said trying to launch a
really demanding program on acomputer.
That is still like trying tostart up.
You're asking for poorperformance at best and a crash
at worst.
And I just I like this analogy.
I nerd out on this stuff, ifyou don't just bear with me.
(05:37):
So where most people screw it up, I'll say, is they either skip
the warmup entirely.
And I know some of you startingstrength guys you're like, oh,
I'll just jump right into thelift and warm up with the lift.
Okay, I get it, and that mightbe part of the solution and
there's still a way to warm upproperly doing it that way.
But that's one approach.
Other extreme is I'm going tospend 20 or 30 minutes of my
workout doing all the warmups,and this week I'm going to add
(06:00):
in mobility, and then I'm goingto add in breathing, and I'm
going to add in dynamicstretching right, and it's like
I have to do all this stuff andthere's a nice happy medium,
right?
We don't need to do all of thisand we also don't need to skip
everything.
The fundamental principle hereis that your warmup should be
targeted for you, based on yourneeds and recoverability, and so
(06:22):
I'm going to give you someoptions today.
Think of it as having threedistinct phases and think about
the phases that you need and howlong they need to be.
Some of these phases may beminimal to non-existent, and
others may be the most helpfulthing that you personally need
in the gym.
So phase one is the systempower on.
We're gonna use the computeranalogy.
(06:43):
This is the general warmup, andif you're like me, who lives in
the Northeast, I train overover my garage where it's like
50 degrees in the winter.
It is cold, I'm cold, mymuscles are cold, and this is
like three to five minutes atmost of some sort of low
intensity movement.
Maybe you have a rower, maybeyou have an assault bike like I
(07:03):
do, maybe I have just walkaround the gym.
I don't want you to be runningor sprinting at this point.
Just keep it easy, light andwarm yourself up.
Just move.
The goal isn't to break a sweator to exhaust yourself.
You're just increasing yourcore body temperature.
You're getting your jointslubed up with a synovial fluid
and if you're already warm, orif it's a warm day or you've
(07:26):
been sweating, you know, thenyou could skip this.
You could skip it.
I mean honestly, if you're, ifit's 4 PM, you've been working
all day, you've been movingaround, it's a, it's a pleasant
day.
You probably don't even need towarm up.
You know.
Increase your body temperature,that's it.
So don't do the dynamicstretches or any of that stuff.
Or you know you don't have todo jump ropes.
You don't have to do leg skips,any of that.
(07:47):
You don't have to.
I mean, you could, obviously,but I'm not going to waste my
power, my muscles or any of thaton the warmup.
I'm going to keep that for thelifting.
So that's phase one.
Phase two is like the hardwarecheck right.
So now you've warmed up, nowyou got to make sure things are
operating right.
This is where you prep yourmovement.
You do maybe some targetedstuff if needed, and what I mean
(08:11):
by that is maybe somestretching or mobility work.
If you have, for example,limitation most people,
especially the younger you areand if you don't have a history
of any issues, you don't needany stretching at all.
And some might argue that toomuch stretching could be a
negative when you get under thebar right, because you kind of
have almost an over-flexibilityversus the kind of strong,
(08:33):
slight springiness, stiffness ifyou will.
But what you're looking forhere is whether everything is
moving and feeling good.
Can you get into that squatposition?
Can you reach overhead?
Is your low back feeling good?
Nothing feels like it's goingto spring out of place.
For those of us with a historyof shoulder injuries or knee
(08:54):
issues or whatever, do you needto throw on your compression
sleeves at this point?
Do you need to do stretchesunder the bar right?
If you're squatting?
This is a really good one.
It might mean grabbing the barin the rack and just getting
under and stretching into thatsquat position to warm up your
shoulders.
You know your thoracic rotation, just kind of making sure
(09:15):
you've got that range of motion,Some wall slides.
If you're talking aboutoverhead pressing, your
shoulders are very stiff.
I can go on and on aboutshoulder stretching myself with
bands and stuff.
But again, you may not evenneed this.
It's not about activationdrills or elaborate movement
sequences or pre-exercise oranything like that.
(09:35):
It's just is your hardwarefunctioning for the patterns
that you are now going to load?
That's all it is.
But I wanted to mention itbecause it's an important piece
that I do think some peopledismiss it as like, eh, nobody
has to do that.
No, some people do have to dothat and I'm acknowledging that
for you.
But it doesn't have to be acrazy amount, just a little bit
(09:55):
of stretching for a few minutesper your needs.
And then the final phase, andthis is the non-negotiable part.
So again, phases one and twomay be partly optional or
totally optional for you.
The final phase is the, I'llsay, application-specific
loading.
So if we're gonna take thecomputer analogy but it also
that term applies to our bodythis is where you perform the
movement that you're going totrain.
(10:16):
That's it.
You perform the movement you'regoing to train and you start
light and you gradually increasethe load until you reach your
working weight, and you do thatby starting with a higher number
of reps at a very lightweightand then jumping up in
reasonable increments higherweights, lower reps, taking a
(10:37):
little bit of rest but not toomuch all the way until you're
ready for the working sets.
And so what does that look likein practice?
Let's say let's go with a bigweight Just to give you the full
Monty.
Here You're going to deadlift405 and that's your working set.
Okay, and maybe it's singles ordoubles or triples, doesn't
matter whatever, you're 405.
So you're going to have a rampup.
(10:57):
It's going to look somethinglike this you might start with
the empty barbell.
Now, granted, somebody lifting405 may not start with the empty
barbell, is probably going tojump right to 135.
But hey, it doesn't hurt.
In fact, you can consider thatpart of phase two.
That's like stretching into themovement right, start with the
empty barbell, see howeverything feels with your back,
with your hip hinging, yourknees, you know.
Make sure the form is good.
(11:18):
Another wrong with doing thatit's going to take an extra
minute or two.
So you might start with theempty barbell for five or 10
reps.
Do it once or twice, thenyou're going to take, you know,
enough time to load 45s on theplate to warm up for 135.
And you might do that for fiveor eight, right?
I know starting strength has amodel where it's like it's like
five, five, three, two, one, butthat's because they're going
(11:39):
for fives.
For you you might want to gowith more reps at the lower
weight and then you know, goeight, five, three, two, one,
for example.
Just just an idea.
So you're dead lifting one, 35or eight.
Okay, add two more 45s, two, 25for five.
Add two more 45s, three, 15 forthree.
You notice I'm jumping, kind ofit's not a tiny, it's not tiny
(12:01):
jumps, it's it's reasonablejumps to kind of split the whole
thing from empty bar to workingweight into like five or six
segments, right, so 315 forthree.
Then you add, maybe at thatpoint you add the 25s, and do
365 for a double, and then youcould jump to 405 right from
there.
Some people want to have alittle extra single snuck in
(12:24):
there, so you might jump to 385for a single and then you're 405
, right, it's a little bit of anart, a little bit of a science.
The point is you got to feelgood, you have to feel warmed up
, and so this allows you togauge your movement readiness as
you get to that point, whichalso helps you understand
whether the weight's going tofeel good, how you're going to
perform right.
It gives you a lot of aspectsof self-regulation that people
(12:47):
miss when they don't warm upproperly or intentionally.
So notice what's happening hereright.
You're not just getting warmbecause that will warm you up by
the way Like that alone willwarm most people up.
You're rehearsing the movementpattern.
You're teaching your nervoussystem to coordinate all of the
muscles involved and you'regradually loading the tissues to
prepare them for heavier weight.
(13:08):
You're recruiting more and moremuscle fibers.
You're just gradually kind ofmassaging out that muscle system
, if you will.
And so each ramp up set is botha warmup and a practice session,
a skill development session,and so you treat them seriously.
You don't just rush througheach warmup set.
You're thinking about your cues, your form, and because they're
(13:29):
light, they allow you to screwup a little bit as you're
getting over that morning.
Or you know that initialclumsiness that we all have when
we first start our warmup inthe gym, which is great, because
then, by the time you hit realserious weights, you're going to
be solid, and this approach issupported by every credible
strength coach.
I know Eric Helms calls itmovement-specific preparation.
(13:50):
Greg Knuckles says that ifyou're going to do one thing,
make it specific to what you'retraining.
Mark Ripito of StartingStrength says that you warm up
with the movement you're aboutto train.
That's the warm-up.
So it kind of is consistent,but it doesn't preclude doing
some of the other things wetalked about ahead of time if
needed.
Speaking of systemic approachesand intentionality, this is what
(14:12):
we teach inside PhysiqueUniversity.
Again, just to accelerate theprocess for you and in case you
feel like you're still going tobe guessing when you go to the
gym, we've got a course thatwalks you through these and, of
course, support andaccountability so you can post
and say hey, how do I warm upfor my squat today?
I'm doing this at this weight.
Is this what I should be doing?
Does this training program makesense?
(14:34):
You know, take out theguesswork, give you frameworks
just 27 a month and I'm gonnathrow in a custom nutrition plan
today if you join using thespecial link in the show notes.
If you go to the public websitelanding page, you get the same
price, but you won't get thefree plan.
So use my link in the shownotes.
All right, let's address some ofthe biggest mistakes that I see
with warmups, because you knowit's good to know what not to do
(14:56):
as well, cause everybody'sthinking here who's watching?
Okay, that sounds great, butthere are things that I've done
for my warmup.
Is it okay to do those?
Can I keep doing them?
Are they helpful?
And I think I think the biggestfirst mistake a lot of people
have and it comes from like thebootcamp world, crossfit, f45
world is the everything warmupright, where you spend a lot of
(15:19):
time with foam rolling, withdynamic stretches, with mobility
on every single limb, maybeyoga positions activating
muscles that are firing justfine on their own right.
I got to activate my glutemuscles.
That's actually overloadingyourself.
You're doing too much before,like you're loading too many
background tasks beforelaunching the main application,
(15:42):
to go back to the computeranalogy, right.
So that's the first mistake.
Mistake number two is the otherextreme, the nothing warmup.
Go straight from the lockerroom to loading up, you know,
maybe not the full workingweight, but you go like half
halfway there you do a warmupand then you load up the max on
the bar, excuse me, right.
And that's again like trying torun a graphics intensive game
(16:06):
right after you turn on yourcomputer.
Right, you got to wait foreverything to load up first.
Mistake number three is, I'llsay, the generic warmup.
It's like this is my warmup.
I do it all the time, right,it's the same routine,
regardless of what you'retraining, and I would say that
on a given day, based on whatyou're lifting, that the warmup
is going to have to conform toget you ready for that.
(16:28):
Yes, obviously, the lift itselfwill, by definition, do that
for you.
But even when you're likewarming up joints and stuff, if
I'm not doing any upper body,I'm not going to spend as much
time loosening up my shoulder IfI literally don't have to use
my shoulder in almost any liftfor the day.
Like, why waste the time youdon't really have to
Understanding that there aresystemic?
You know there are connectionsin the body that are systemic
(16:50):
such that you sometimes do needto do that, but you've got to
make a judgment call on that.
So that's mistake number three.
Mistake number four is anotherbig one, and that is, I'll say,
confusing warmups with therapy,right, like, in other words,
like physical therapy, if youneed 20 minutes of mobility work
just to get into a squatposition.
(17:10):
I think that's more of amovement problem that has to be
addressed separately.
That's just my opinion.
Even me, the guy with shoulderissues it doesn't take me that
long to get ready to use myshoulder in a workout, knowing
that the lift I'm going to applynext is appropriate for what
I'm dealing with.
If it's not appropriate, thenyou may feel like, geez, I need
(17:32):
to do all of this stuff first toget into that position.
That is just my opinion.
You may disagree, you may havea specific limitation, you're
like no, I really do 15 minutes,need 15 minutes.
I'm just sharing like generalmistakes people have where there
could be something else goingon and I alluded to this before.
But the warmup is a diagnostictool.
It is giving you real-timefeedback about how your body,
(17:56):
your system, is functioningright now.
Today, if your usual warm-upweights like if you're going for
that 405 deadlift but thewarm-up at 315 just feels really
, really heavy for some reasonIf your movement quality is off,
maybe you're just low on energy.
You've been dieting, you didn'thave enough sleep, the quality
(18:16):
is off.
Low on energy, you've beendieting, you didn't have enough
sleep, the quality is off.
If you have pain rather thanthe normal soreness or stiffness
, right, pain that wasn't therebefore, and you're like what is
this?
Your body is talking to youright then, and there, like
that's a really good thing tolisten, to listen to what's
going on.
I don't want you to make excuses, right, because sometimes it
feels a little heavy and it'sjust because we're still warming
up and then we go after theworking weight and you know what
(18:37):
we get the working weight.
It's fine, right?
I'm not saying that.
I'm saying that if something'soff, something's just off, it
might tell you something.
And if you're in a dietingphase and you're using
auto-regulated type programminglike rep ranges, that may be the
thing that's telling you.
This is what I need to hittoday for the reps or for the
weight or for the RP or RIR.
(18:58):
Right, I would say that's moreof an advanced kind of thing,
but the warmup can help withthat.
And so one more thing comes tomind now that I think about it
is the difference betweensoreness or delayed onset,
muscle soreness, doms and pain,because I think some people
confuse it too.
Yes, I want you to warm up.
If you have soreness, trywarming up and seeing if you're
(19:19):
good to go.
But if it's an acute pain, asharp pain, something that
doesn't improve as you warm up,pain that gets worse as you're
loading into the warmup, painsthat's sharper, radiating pain
that creates instability oryou're compensating for because
it just feels so weak, againit's telling you something and
that is the point at whichyou're able to make a decision
(19:41):
and do something about it.
Okay, and some of us who'vedealt with injuries and
surgeries, we get really good atunderstanding whether our
body's ready for something on agiven day.
And it may not be that you justdon't train.
My preference is you trainaround it or you train something
different.
Right, if my back is like supersore and fatigued, even on a
(20:02):
very light squat, I'm like well,you know, I remember in the
past this has caused me to likehave a flare up right.
This is back in the day when Ihad a herniated disc, I don't
know.
So I don't get the pain, but itmight tell me to hey, maybe I
shouldn't be doing this todaybecause it's right on the cusp.
I'm going to do a different.
Maybe a couple accessory lifts,like a leg press right and an
(20:23):
RDL or something to work similarmuscle groups.
So the warmup isn't just forprep, it's a really good
diagnostic and then, when itreveals problems, you then have
options right.
Reducing the intensity, workingaround with different exercises
yes, maybe skipping training Ithink that's the last resort.
But the key here is to listento the feedback that your body,
your system provides and notjust push through the warning
(20:46):
signals.
And that's not just me givingyou a disclaimer, that's like
really good practical advice.
Now, if you're trying tocustomize your warmup for
different scenarios, I wanted togive you some options here,
because I know what your nextquestion is like.
Well, what if I work out in themorning?
Well, what if I do this?
So morning sessions usuallyrequire a little more warmup.
(21:06):
That's just the fact of it.
Your nervous system is sluggish, your joints are stiffer, your
core temperature is lower andyou just may need to do a little
bit extra, but not much, youknow.
An extra couple minutes, right?
An extra ramp up set, somethinglike that.
And, by the way, once you'rewarmed up and have done a lift
similar muscle groups that arebeing used for subsequent
exercises you may not need to bewarm up nearly as much.
(21:28):
I always have one warm up set,you know, and subsequent lifts,
unless it's super isolating,like a bicep curl, and even then
I still might do a warmup setjust to kind of prime things and
then I can really hit it hardfor the working set right.
But an extra minute or two ifneeded, great, go for it.
If you are older right over 30,over 40, over 50, you know it's
(21:50):
not really an age thing so muchas a personal recovery thing you
might benefit from moreconservative jumps between the
warmup weights.
Your tissues may need, you know, more gradual loading.
Hold on, I'm having tech issueson my end.
Your tissues may need moregradual loading to reach the
readiness versus when you werein your twenties, right, so you
(22:13):
know the synovial fluid, thejoints, the connective tissue.
But again, don't use that as anexcuse to go with a 20-minute
warm-up.
If you're later in the day butyou've been sitting all day or
you're stressed to the brimright, which many of us are from
our work, your movement qualitycould be compromised from that.
It's very interesting because Iwork out in the morning almost
(22:33):
always, but occasionally I'llhave to work out in the
afternoon to move things aroundand I just feel different.
I actually don't feel asenergized, I feel a little bit
sluggish.
My body's not used to it.
So simply being in a differentcontext or different gym,
different day of the week,different time, you really just
have to think about.
Should my warmup be a littlebit more intentional today?
Right.
(22:53):
Should I target anything moreintentionally?
Right, but keep it specific towhat you've identified not
undoing everything and warmingup for 30 minutes If you have a
max effort day.
If you're going for a PR, right.
The warmup for that kind of liftis really critical.
You want to be meticulous aboutthe ramp up.
You might want to take smallerjumps, but you don't want to
(23:15):
over fatigue yourself for thatsingle.
But you might want to have afew singles near the target
weight, but not too close to thetarget weight.
It's like you're priming yournervous system to perform but
you're not overstressing it.
Definitely a little bit of artas well as science, but it is
one of the most common questionsI see, both in physique
university and with my coach,andy Baker.
(23:35):
People ask like okay, how do Iwarm up to hit a PR?
And my simplest explanation forthat is you're going to warm up
like any other lift.
You might have an extra singleor two.
Don't make the last single tooclose to your last PR, right,
keep it like some distance awayand then go for a small PR, like
, don't do a single that's nearyour PR already, cause that
(23:57):
might tax you out too much.
Where you can't hit a PR, givesome room, take the time, the
three, the four, the fiveminutes break and then go for
that single, that max at your,you know, five pound PR, 10
pound or two and a half pound PR, whatever it is, just to give
yourself the best chance ofactually getting it.
Now, if you miss it, you missit.
If you, but you gave yourself achance, if you hit it and you
(24:20):
feel great, then maybe that's awarmup for an even higher PR.
That's just one more single inthe way, and now you can take
another three, four or fiveminute break and then hit
another PR, right.
But if it feels tough or agrind, stay there, like, like,
take the wind, take the PR.
That's the general philosophyfor that.
So I mentioned I mentionedearlier at one point, how our
(24:43):
body is systemic.
Right, things are connected andI didn't want to forget to
mention this.
But you're, when you're warmingup, right, when you've got the
movement patterns and you'repriming your nervous system,
there's a lot of communicationgoing on.
Right, the muscles are anendocrine organ.
That means hormones and signalsinvolved, chemical signals, and
so when you are ramping upthose warmups you're already
(25:06):
starting to get one of thebenefits that I've talked about
before about lifting, which ismuscles that release signaling
molecules called myokines andthey help coordinate this
response throughout your body.
It is chemical messengers thatresponse throughout your body.
It is chemical messengers thatare telling your body get ready
for what's about to come.
Because you're already kind ofdoing it right.
You're warming up, doing thosepatterns, but you're doing them
light.
So it's nice because what youcan do is now prime your whole
(25:30):
system to increase your bloodflow, to increase the firing of
your nervous system, to tellyour brain like we're ready to
go and get focused here and likedial in that motor control,
that mind muscle connection.
So the warmup prepares yourmuscles and joints and whole
body communication to optimizeyour performance when you're
ready to go at it.
So that's also why movement,specific warmups are so much
(25:53):
more effective than just ageneral warmup.
And then just jumping into thelift is to activate those neural
pathways right, and the signalcascades all of that.
So we just talked about allright.
So bottom line here, I think Icovered everything I wanted to
regarding warmups.
Basically, the warmup is animportant thing.
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It's not just increasing yourtemperature to getting loose,
right, it's getting ready andgetting feedback and diagnostic.
It's not breaking a sweat, it's, you know, booting up that
whole system so that you can hitit hard with the lift and do it
safely and avoid injury.
And the warmup should beindividualized, just like your
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training program.
It should be just like yourgoals.
It it should be just like yourgoals.
It should be intelligent, likethe approach you take with
everything else in the gym.
It is part of your trainingprogram, that's it.
Whether it has to bepre-programmed for you, that's
up to you and how much precisionyou want there.
Some coaches will do that.
Some people like to pre logwhat their warmup is going to
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look like.
I don't think that's a bad ideawhen you're getting started,
just to kind of take thethinking out of it when you get
into the gym.
And they're not a waste of timeat all, as long as you don't
waste time, right, they're not awaste of time unless you waste
time.
Unless you waste time is what Ithink I said.
Right, it's, it's intentionaland it gives you valuable
information about how you arefunctioning and then you can pay
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attention to it and then adjust.
That's it.
Then you can go after PRs, thenyou can have healthy joints,
then you can have safe lifting,then you're gonna feel confident
, then you're gonna get thegains, and all because you took
a few minutes to do this theright way.
All right, if you enjoyed thisepisode, I wanted to mention
episode 234, which was from awhile ago.
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It's called Never Fall OffTrack Again with your Fitness or
Fat Loss.
It's about risk managementprinciples, because I think
warming up is a really solidrisk management strategy, and
that episode talked even moreabout risk management for
everything that we do.
So it's episode 234.
I'll include the link in theshow notes.
Until next time, keep usingyour wits lifting those weights
and remember, in lifting, properinitialization prevents system
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failures and malfunctions.
This is Philip Pape and you'vebeen listening to Wits and
Weights.
I'll talk to you next time.