Bodybuilding Warm-Up Complete Guide (better strength, hypertrophy, less injuries)
Рет қаралды 7,944
Күн бұрынHere is my full explained Bodybuilding Warm Up Guide enjoy !
00:00 Hello fren
00:14 What's a Warm-Up
00:45 Why Warm-Up
07:15 How to Warm-Up (feat fkin barking dog)
10:36 Complements to Warm-Up
13:15 The Case about Activation Drills
17:23 Conclusion, thanks and bye bye =)
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About me: French, highly-effective and versatile Certified Fitness Personal Trainer, Sport Nutritionist and Posing Coach, Natural Bodybuilding Competitor and Professional Photo Model, with over 11 years of drug-free training.
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Disclaimers: Hersovyac is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Hersovyac will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video, including but not limited to economic loss, injury, illness or death.
@davo9774 7 ай бұрын
No one in the gym seems to warm up until they injure themselves lol.
@Hersovyac 7 ай бұрын
Ahaha it’s true
@fatcat22able 7 ай бұрын
Hersovyac, how many baguettes do you eat on a daily basis?
@Hersovyac 7 ай бұрын
Not enough
@StrongandConditioned 7 ай бұрын
He foam rolls on baguettes
@vrj8791 7 ай бұрын
Bro, it's hard not to take this question out of context.
@ayinmohammadi9782 7 ай бұрын
Great points! Thanks for the video! 🙏
@Hersovyac 7 ай бұрын
Glad you enjoyed it!
@KlausTheSchwab 7 ай бұрын
That's what i love with you, you explain the "logic" instead of giving a routine. Great video 🦾
@Hersovyac 7 ай бұрын
I try love u too 😘
@joakimrantanen3401 7 ай бұрын
I really appreciate your content, thank you for making these videos! There is a ton of fitness youtubers out there, but I think your quality advice together with the obvious results that you display really stands out.
@Hersovyac 7 ай бұрын
I appreciate that!🙏🏻🙏🏻
@Lajos07 7 ай бұрын
I really appreciate every video my man, thanks for what you do
@Hersovyac 7 ай бұрын
Glad you like them! Thanks man
@giulianocominelli2253 7 ай бұрын
Very good video, thank you for your incredible knowledge!
@Hersovyac 7 ай бұрын
Glad it was helpful! Thank man
@Jz.Antkod 7 ай бұрын
Great content
@Hersovyac 7 ай бұрын
Thanks 🙏🏻
@Dravok 7 ай бұрын
Great video Hersovyac. I always wanted a detailed description of warming up before lifting. I especially wanted a routine on days I pull from the floor so this helps immensely. Thank you so much for your hard work. 👍
@Hersovyac 7 ай бұрын
Glad you liked it!
@KaiLindsay2001 7 ай бұрын
Fantastic bro cheers, grateful for the top tier content. My training is getting so much better by knowing why I am doing what I am doing and how to do it properly.
@Hersovyac 7 ай бұрын
Great to hear! Thanks brother and enjoy 😎
@CKDNatedogg 7 ай бұрын
Solid video boss 👌🏿 💪🏿
@Hersovyac 7 ай бұрын
Thanks man !
@ParvParashar 7 ай бұрын
Excellent video! It’s very well made and very properly structured. Really loved it. I’ve been only using progressive pyramid or a few specific warm up sets to load up to working weight for quite some time now. I used to do more general warm up and dynamic stretching but stopped it altogether. But recently I’ve been thinking of having a more comprehensive warm up routine to prime myself up for hard lifting sessions and as it’ll improve my performance and reduce the risk of injuries so this video came out at a perfect time for me. Thanks! 💪👍🙏
@Hersovyac 7 ай бұрын
My pleasure brother enjoy and happy lifting !
@roycegarvin 7 ай бұрын
Been waiting for this since I incorporated your band work. Thank you sir 🎉
@Hersovyac 7 ай бұрын
My pleasue man enjoy and let me know how it goes !
@itsviibes5854 7 ай бұрын
I’m looking forward to a future video on getting a better mind muscle connection or more so correctly queing the movements to feel the muscles better!
@Hersovyac 7 ай бұрын
Incoming 🤝🏻
@smartsimplefit 7 ай бұрын
Looking jacked and stacked as usual bro
@Hersovyac 7 ай бұрын
Thanks man !
@batataandshawarmalover 7 ай бұрын
Perfect timing. I just had a minor strain around shoulder/trap area yesterday. Mostly gone now, but yesterday it prevented me from doing my rear delt exercise.
@Hersovyac 7 ай бұрын
Perfect! Hope this help man
@taylorwelch9209 7 ай бұрын
i always feel very warm after i do the things you tell me
@Hersovyac 7 ай бұрын
BRO SUS
@Django0324 7 ай бұрын
@@Hersovyac😂😂
@JuliusCaesar103 7 ай бұрын
The legend is back
@Hersovyac 7 ай бұрын
Veni Vidi Vici bro
@JuliusCaesar103 7 ай бұрын
@@Hersovyac you know it
@florentpons1153 7 ай бұрын
good video :)
@Hersovyac 7 ай бұрын
Thanks!
@budgetlifter 7 ай бұрын
If you could publish a full body program guide similar to your upper lower one that would be insanely useful. Cheers man
@Hersovyac 7 ай бұрын
That’s in store man !
@maitresano651 7 ай бұрын
Ty brother, we all underestimate the importance and the value of a good warm up routine.
@Hersovyac 7 ай бұрын
Always! Thanks man
@piyushdwivedi7195 7 ай бұрын
Yes! Warming up is super underrated and i used to avoid it, bad decision.
@Hersovyac 7 ай бұрын
Better now than never bro it's all good
@jamesstramer5186 7 ай бұрын
Hey man! Great content as always. Can you make a video on calisthenics and how you would program with very minimal equipment such as just a pull up bar and dumbbells? This is not optimal for hypertrophy but is a decent physique (upper body at least) possible with calisthenics?
@Hersovyac 7 ай бұрын
Okay 👍🏻
@jamesstramer5186 7 ай бұрын
@@Hersovyac Thanks a lot
@Healthy_eth 7 ай бұрын
Nice thumbnail and video bro
@Hersovyac 7 ай бұрын
Thanks 🔥
@infatigableeee 7 ай бұрын
TOP
@Hersovyac 7 ай бұрын
OUAF OUAF
@SmoothHandle 6 ай бұрын
10:14. Background bro quarter-repping (at the easiest ROM) dips = 98% of gym bros I see every day.
@Hersovyac 6 ай бұрын
Sad truth
@Abdo.R.Mohamed 7 ай бұрын
Maybe because i am overweight :D , but for me the Giantset i do for Warm ups ramping for working set weight while doing other light stuff in between warm up sets and just keep going without stopping already gets my body warm enough without needing to walk 10min , and i could use those 10min to warm up with more warm up sets even ... for example on my Bench day : i do some light DB overhead press with Hammer curls , then doing Press down with some Cable Row .. then doing my Bench warm up sets with Double Rope press down in Between sets with maybe some facepulls or just light band work and that's already gets me pretty ready and warmed up without any Dynamic stretches or 10min walk , and that's for me personally .. but maybe because i already warm up with a lot of sets ... like : 40kg > 50kg > 60kg > 70kg > 75kg ... then rest and do my working set with 80kg !
@Hersovyac 7 ай бұрын
Thats a lot of warm up sets bro might be why
@Abdo.R.Mohamed 7 ай бұрын
@@Hersovyac Ye Maybe , turns out it balances itself out in the end after all huh 😅 .
@dividendking3686 7 ай бұрын
Hersovyac, how was the progression on your arms? Was it constant slow growth or periods of stalling and growth spurt? I'm adding an armday this week for some extra volume and frequency (3x/week and 14 hard sets for biceps and 16 sets for triceps - mostly focused on the long head). 💪🏻 Also, how many baguettes should we eat to get swole as you?
@Hersovyac 7 ай бұрын
Some plateaus here and there when I fix what is wrong it just grow if I give it food and time
@lmaix2010choco2011 7 ай бұрын
Thanks for the video. I did rush my warm up on deadlift today with immediately going for 60, 100, 140 and after 6 minute si was a 180x5 top set romanian deadlift. My lower back was really sore immediately (not like injured, really the muscles). I still did 180x4 and 150x8 after. I put effort to finish the workout and changed quads exercises by goblet squat circuits with low rest and leg extension. How can I improve my recovery of lower back (or any other muscle) when this happens. I know otherwise i will be 3 days completely sore and unable to bend without soreness pain. Thanks
@thijs5931 7 ай бұрын
Off topic, but damn 180kg for 5 on Romanian Deadlifts is impressive!
@lmaix2010choco2011 7 ай бұрын
@@thijs5931 thanks for that.i did not find the solution for my deadlift. But for squat insane. I switched to elevated heel with 2.5kg plates + the squat shoes i had already. And i do smith machine once a week and high bar squat once a week. Nevertheless i dont shift forward anymore and have much less stress (higher stimulus to fatigue ratio). Looking forward to seeing long terl results because i can do legs every 3 to 4 days instead of every 5 days.
@michaellupu2080 7 ай бұрын
What about exercise order? This has nothing to do with what one does before a training session, but according to people Like John Meadows, it's wise to place certain exercises later in the workout to reduce risk of injury, like dips and preacher curls. Could you develop this strategy in a future video?
@Hersovyac 7 ай бұрын
Yes I will
@michaellupu2080 7 ай бұрын
Thanks, man, much appreciated!
@leoleoleoleoleoleo 7 ай бұрын
Thanks bro Road to viking berserker 🗿🗿
@Hersovyac 7 ай бұрын
🗿🗿🗿
@JsilntParkour90 7 ай бұрын
Any experience on dealing with a torn labram in the hip?
@Hersovyac 7 ай бұрын
Nope
@killiansensei-alphakademy 7 ай бұрын
Excellent travail frérot, comme toujours ! On parlera de l'activation quand on se verra parce que j'ai réussi à by pass tellement de galères en coaching grâce à des drills d'activation que j'ai été obligé de changer d'avis dessus
@Hersovyac 7 ай бұрын
Show me 😎🤝🏻
@bobsbois6042 7 ай бұрын
What happend to the neck flex giveaway
@Hersovyac 7 ай бұрын
Nothing, as it hasn’t been discussed yet.
@Rakyr 7 ай бұрын
Not quite relevant to the video but I was wondering, did you ever have an arm day and they are usually fried at the end of an upper body day. Is an arm day even needed for maximal arm growth?
@Hersovyac 7 ай бұрын
I never had a real arm day in my life and no, they aren't needed for most to achieve great results brother, just better programming, exercise order and choices =)
@conciise136 7 ай бұрын
I struggle to feel my abs in most ab exercises, it stops me from wanting to consistently do them. I feel like it takes extremely high reps of sit-ups to feel anything. I don’t have “strong abs” or “big abs”. Any tips for this?
@Hersovyac 7 ай бұрын
Stop doing sit up and do crunches
@Henock95 7 ай бұрын
should we rest between the warmup sets or just go one after the other building up to the working set?
@Hersovyac 7 ай бұрын
Rest it’s not Cardio
@Henock95 7 ай бұрын
@@Hersovyac okay thanks 👍
@michaellupu2080 7 ай бұрын
What's your opinion on potentiation sets, i.e. performing singles with loads that are heavier than one's working weight as a strategy to prime the nervous system? Does it introduce to much fatigue and risk of injury?
@Hersovyac 7 ай бұрын
It works
@michaellupu2080 7 ай бұрын
@@Hersovyac Thanks, man! Any specific recommendations? I've seen a lot of powerlifter do these but I'm not one and their method most likely don't apply to most people.
@Hersovyac 7 ай бұрын
Leg press for lower body and shrug for upper body i would say are safe bet. Heavy quarter partials from rack pin with squat and bench can also help
@michaellupu2080 7 ай бұрын
@@Hersovyac intriguing... so you'd recommend a movement that is not 100% the same as the main lift and/or partials to overload safely. You said you'd consider using the leg press to potentiate the nervous system for squats, so I'm assuming you're not worried by the somewhat lower specificity of the movement (unless you're suggesting I ramp up the weights as I perform my squat warm-up, go to the leg press for a potentiation set, then return to the squat rack for start my working sets, which it a pain to set up).
@Hersovyac 7 ай бұрын
@@michaellupu2080 I suggest you read more about potentiation because it feels like you just know the word but not the entire process. You are supposed to just do ultra heavy partial reps on safe and easy to set up movements and then simply go with the compound you wanted to start first. It’s not an in between or specific thing to apply in your ramp up system for a specific exercise. Check out strength anatomy workout 2 (Amazon link in bio) or check Michael Gundill official website where he goes other it in a lot of detail (articles between 1999-2001)
@scrungo9125 7 ай бұрын
17:10 whats TKE in the quads section?
@Hersovyac 7 ай бұрын
Terminal knee extension
@mustafamajid7794 7 ай бұрын
I watch this while I eat French toast in the heart of Paris 16th arrendesimonte. Diet starts never
@Hersovyac 7 ай бұрын
Never start diet with les toasts
@EarthMan-hx3xb 7 ай бұрын
Opinion on rack pulls for traps?
@Hersovyac 7 ай бұрын
Good
@symmetrydprk 7 ай бұрын
nah dude just go straight to your one rep max set
@Hersovyac 7 ай бұрын
Yeah just kidding bro YOLO SIGMA
@easyskankingdude 7 ай бұрын
Is that an AOC monitor?
@Hersovyac 7 ай бұрын
Yes nice eye
@easyskankingdude 7 ай бұрын
@@Hersovyac I worked in the AOC support call center 😁😁 Thanks for your work!
@Hersovyac 7 ай бұрын
@@easyskankingdude ahahah man so nice ! Thanks again 🙏🏻🙏🏻🙏🏻
@Alex-vi6iz 7 ай бұрын
Walk to the gym gang
@Hersovyac 7 ай бұрын
😎😎👌🏻
@drayneeru1796 7 ай бұрын
First
@Hersovyac 7 ай бұрын
You fast as fuck boooooiiiiiiiiiiii
@shirtlessviking9225 7 ай бұрын
for me it looks like he wrote first 11 minutes ago, 10 minutes after the video released... And that you responded 14 minutes ago... 4 minutes before he commented? @@Hersovyac
@Hersovyac 7 ай бұрын
@@shirtlessviking9225 Refresh your page bro, for me it says he posted 21mn ago, same for my answer and yours was 6mn in. Or maybe KZfaq at it again ?
@mate9188 7 ай бұрын
Amazing video as usual 😎 Have you personally ever used nucleus overload ?
@Hersovyac 7 ай бұрын
Yes I have
@cglnarcissist5700 7 ай бұрын
A bulking question: should I continue bulking even if I’ve reached 20% body fat? It’s been 5 months into my first bulk and I feel fine, not lethargic or lazy. I feel like I can bulk for a few more months and make good gains but would it be worth it? Is going up to 23-25 bf% for a while really that bad for health?
@Hersovyac 7 ай бұрын
Gent above answered perfectly brother I wouldnt do it
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