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A systematic review of the effects of upper body warm-up on performance and injury

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Big guns,In a systematic review, McCrary et al. (2015) found “strong research-based evidence” that “w
 

Bodybuilding Science Review

May 26 · Issue #50 · View online
Hypertrophy|Strength|Nutrition

Big guns,

In a systematic review, McCrary et al. (2015) found “strong research-based evidence” that “warm-ups enhance power and strength performance.”

So, you should warm up before each exercise with light weights. A good simple warm up protocol that has worked well for me over the years is:

- 6 reps at 50% of today’s first work set weight
- 4 reps at 75% of today’s first work set weight
- Your first work set

And now, Dr. Muscle computes and automates all of this for you. This was our #1 top voted customer request. The update is already available on Android and iOS.

Also, a bit of bad news: our developer who was going to start working full time with us has a major health issue. The kind I hope you never face. He will be leaving in a few weeks, and I’m looking at other options. If you’re a mobile app developer and you love to lift (or if you know one), please get in touch.

Your friend in science-based natural bodybuilding,

Carl Juneau, PhD

A systematic review of the effects of upper body warm-up on performance and injury. - PubMed - NCBI
Interventions to prevent sports related injuries: a systematic review and meta-analysis of randomised controlled trials. - PubMed - NCBI
Strength and Physique Systematic Review and Meta-Analysis Master List • Stronger by Science
Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy? - PubMed - NCBI
The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. - PubMed - NCBI
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