It’s usually the small details that add up to big results. Little by little, things like eking out one more rep, adding a few more pounds to the bar and overloading the max-force point of an exercise (with X Reps, for example) can lead to much bigger muscles—sometimes faster than you can imagine. Even something as seemingly insignificant as a proper warmup can be the difference between anabolic acceleration and stagnation (we’ll show you how to light the anabolic fuse with a quick warmup sequence in a moment).

For example, in past e-zines we’ve discussed occlusion, or blocking blood flow to a muscle, and how scientists found that it can jack up strength significantly. In case you missed it, researchers placed a blood-pressure cuff on subjects’ upper arms for two minutes. The cuff was then removed and the subjects did wrist curls. Results: Those who had their blood flow impaired prior to exercise showed a 20 percent strength increase over the subjects who didn’t use the blood-pressure cuff. Yes, 20 percent! (There have also been amazing muscle-size increases from occlusion; see past e-zines for more.)

That indicates significantly better fiber recruitment. Along the same lines, studies on warming up muscles found that a number of lighter sets prior to heavy work can help the target muscle contract much better than without those preliminary sets—about 20 percent better, in fact. Hmm, there’s that 20 percent figure again.

So could the occlusion in the first study merely be acting as a warmup? Absolutely! After all, a warmup is simply a means of priming the pump—pushing blood into the muscle so it will perform to the best of its ability on the heavy sets. If you block blood flow instead of (or in addition to) doing some lighter pumping sets, you end up with a warm, ready-to-fire muscle. Either way you get a rush of blood to the bodypart immediately after.

Now, the question becomes, How can you use that information to set the stage for the most grow power from your work sets? (Keep in mind that you want to max out hypertrophic stimulation with the fewest work sets necessary so you don’t drain your recovery system with too much volume.)

We’ve said in the past that for big multijoint exercises like squats and bench presses you should do two warmup sets. The first should be about 60 percent of your first work-set weight, and the second should be with about 80 percent. But there’s more to it than percentages. We’ve seen bodybuilders in the gym jerk through their warmups, wasting lots of time jabbering and not paying attention. Trust us, they are severely limiting their gains and creating the need to either do more warmup sets, more work sets or extensive rehab work once they get injured.

We’re convinced that if you follow a few details on your warmup sets, two is all you need on multijoint exercises to stimulate more muscle growth (how about 20 percent more?). Here’s how to make it happen...

Warmup set 1: Take 60 percent of your work-set weight and do 10 reps—five full-range reps and five partials. Go from full stretch to complete lockout on the first five, then do the second five only through the bottom two-thirds of the stroke, without locking out. That will lube your joints and get the blood pumping (partials produce occlusion).

Warmup set 2: Up the poundage to 80 percent of your work-set weight. This time do four full-range reps followed by four nonlock partials for occlusion. (Individual strength may vary; if four plus four feels too taxing, try three plus three. Remember, this should be a fairly nonstressful set that doesn’t tax your strength; it should amplify it.)

At the end of each warmup set you should feel blood flowing to the target due to occlusion from the nonlock partials. That blood increase will make your work sets significantly more effective. As a specific example, on bench presses you’ll push the bar from your chest to just above the midpoint of the stroke on your partials.

If you don’t feel blood moving to the target, especially after the second warmup, you may have done your warmup reps too fast. Keep each rep fairly slow and controlled to activate your nervous system, get your mind in touch with the target muscle and prime the pump.

That’s a quick, efficient warmup strategy that can get you bigger gains from your heavy work, and it will take fewer work sets to get the fast-twitch blast you’re after (for the best work-set sequence see The Ultimate Mass Workout e-book; we’ll also have more on that in future e-zines too). Try that warmup sequence on your big exercises at your very next workout. Remember, it’s attention to the little things that can make a BIG difference in your muscle gains!

The X-Files are not intended as training advice for everyone. You must consult your physician before beginning any diet or training program.

--------------------------------------------------------------------
If you know someone who would benefit from Supplement
Updates, Diet Tips and Special Offers from the IRON MAN Magazine Online Newsletter, forward them this page
or tell them to sign up for the Free Training Newsletter at the IRON MAN Magazine Homepage.

(Click Here to Order Now)

You will need Adobe Acrobat reader available for free here: