I get so freaking sweaty from lifting that it's always felt like "is raising the heartrate and getting warm termperature wise that necessary". I'd almost consider ways to make getting hot and sweaty less. With these tips I'll make sure to walk in the gym, load up the bar with 93% of 1RM and lift that and I'm good for performance enhanced working set. Honestly though, Milo's approach is so good, knowing the minimum dose for strength progress you could get by with so little, increasing or maintaining by just doing that heavy single/double/triple at the end of the warmup and then doing your let's say hypertrophy set. I bought big into that (found it in his free powerlifting programs as well). I usually do something like empty bar, 40 kg, 60 kg, 70 kg, 80 kg, 90 kg, 95 kg, 100 kg loading with decreasing reps, but the last time I thought "oh wait I've moved to working sets being in 100 kg instead of 80-90 kg, I should try just halving the distance since now it starts at 50 kg conveniently" and that 50 kg felt really heavy and slow compared to what I'm used to. Despite the strength capacity clearly having increased. I do like it when the warmup protocol results in the weights flying with ease until the actual working set loads, I do want the work load to also move at relative high speed to keep the explosive power in the attributes. In general I find the warmup most helpful for finding the speed and technique for the day, not for injury prevention or something else. It might actually be controversial but sometimes I just like to warmup for squats with a couple of box jumps. I don't know if you should be doing plyometrics cold really, but something about box jumps feels great for squat motions afterwards. Another thing I like to do if I'm not feeling too lazy is kettlebell shift to the side on one leg trying to get a bit more hip opening and better knee/ankle tracking. Perhaps even sit in deep squat and put the barbell above the knee for a moment to lean into dorsiflexion. But I also have a bit of restriction on one side that I'm trying to even out to avoid loading the right side of the low back during heavy squats (which I can feel noticeably, so essentially trying to have some sort of injury prevention before something goes wrong from ignoring it). If I was squatting 60% 1RM I wouldn't care much and just try to focus on the technique during the warmup sets or working sets. And the mobility work comes in play particularly in olympic weightlifting, which is a whole another story compared to a recreational bodybuilder gym training. Where the action itself sets up the mobility demands and increased mobility improves technique and performance. It's hard to find an olympic weightlifter who has "enough" range of motion accessible in the lift (sometimes the range of motion you can access is different from what you can access during the lift), like someone who squats knees well over toes ass to grass in overhead position without weightlifting shoes, you just don't see that often. This topic can always get on the sidetrack really quickly when you have any real life caveats on what you're actually going for. My experience also agrees with doing the thing doing a great deal for mobility in those lifts where you can spend time in the range of motion like pause squatting being extra effective, you'll quickly learn that your squat range of motion just improves by itself, you no longer face a rounding back if you try to go deep because your body both learned the movement and strengthened in all the muscles and mechanics necessary. The biggest joke for me is getting ankle pain in bench press setup and I don't even arch much. Or have the legs that far back. The position somehow is just really nasty for my bad leg. For a recreational lifter you can always just adjust the exercise to accommodate for your restrictions instead of forcing the positions through mobility work etc. You probably will indeed get better and better mobility for that technique over time. Also sometimes just the weight on the bar does the work for you. Like in front rack position of front squat or press. Your hands might be hovering 10 cm above your shoulders and there's not much you can do. Until you hit that heavy weight and have no problem in touching the shoulders.
I hope Greg recovers fast and is back on the podcast. Oh and dont worry. Ive already consumed about an hour of content on the lengthened study between you two, jeff nippard, house of hypertrophy... XD. Also... Myoadapt when??
Thank you for the clear takeaways. Sounds like I was doing it instinctively right, for example before doing chin ups at my home pullup bar, I do a couple of chin ups and then wait a minute or so before starting my actual sets. Only going to failure on the actual sets.
Have you tried a couple of dumbbell/kettlebell rows before pullups (chin ups)? I found it surprisingly practical when with pullups you can't easily adjust the loading and the first set of pullups always feels a bit sticky and tiresome. The rows made the first set of pullups feel great for me like actually ready to do the best set right away.
They're being thorough and don't waste time--the feedback they probably get the most is that their audience loves long videos and wants more of them (watched/listened in chunks). Timestamps are in the description.
I get so freaking sweaty from lifting that it's always felt like "is raising the heartrate and getting warm termperature wise that necessary". I'd almost consider ways to make getting hot and sweaty less. With these tips I'll make sure to walk in the gym, load up the bar with 93% of 1RM and lift that and I'm good for performance enhanced working set. Honestly though, Milo's approach is so good, knowing the minimum dose for strength progress you could get by with so little, increasing or maintaining by just doing that heavy single/double/triple at the end of the warmup and then doing your let's say hypertrophy set. I bought big into that (found it in his free powerlifting programs as well).
I usually do something like empty bar, 40 kg, 60 kg, 70 kg, 80 kg, 90 kg, 95 kg, 100 kg loading with decreasing reps, but the last time I thought "oh wait I've moved to working sets being in 100 kg instead of 80-90 kg, I should try just halving the distance since now it starts at 50 kg conveniently" and that 50 kg felt really heavy and slow compared to what I'm used to. Despite the strength capacity clearly having increased. I do like it when the warmup protocol results in the weights flying with ease until the actual working set loads, I do want the work load to also move at relative high speed to keep the explosive power in the attributes. In general I find the warmup most helpful for finding the speed and technique for the day, not for injury prevention or something else.
It might actually be controversial but sometimes I just like to warmup for squats with a couple of box jumps. I don't know if you should be doing plyometrics cold really, but something about box jumps feels great for squat motions afterwards. Another thing I like to do if I'm not feeling too lazy is kettlebell shift to the side on one leg trying to get a bit more hip opening and better knee/ankle tracking. Perhaps even sit in deep squat and put the barbell above the knee for a moment to lean into dorsiflexion. But I also have a bit of restriction on one side that I'm trying to even out to avoid loading the right side of the low back during heavy squats (which I can feel noticeably, so essentially trying to have some sort of injury prevention before something goes wrong from ignoring it). If I was squatting 60% 1RM I wouldn't care much and just try to focus on the technique during the warmup sets or working sets.
And the mobility work comes in play particularly in olympic weightlifting, which is a whole another story compared to a recreational bodybuilder gym training. Where the action itself sets up the mobility demands and increased mobility improves technique and performance. It's hard to find an olympic weightlifter who has "enough" range of motion accessible in the lift (sometimes the range of motion you can access is different from what you can access during the lift), like someone who squats knees well over toes ass to grass in overhead position without weightlifting shoes, you just don't see that often. This topic can always get on the sidetrack really quickly when you have any real life caveats on what you're actually going for. My experience also agrees with doing the thing doing a great deal for mobility in those lifts where you can spend time in the range of motion like pause squatting being extra effective, you'll quickly learn that your squat range of motion just improves by itself, you no longer face a rounding back if you try to go deep because your body both learned the movement and strengthened in all the muscles and mechanics necessary.
The biggest joke for me is getting ankle pain in bench press setup and I don't even arch much. Or have the legs that far back. The position somehow is just really nasty for my bad leg. For a recreational lifter you can always just adjust the exercise to accommodate for your restrictions instead of forcing the positions through mobility work etc. You probably will indeed get better and better mobility for that technique over time. Also sometimes just the weight on the bar does the work for you. Like in front rack position of front squat or press. Your hands might be hovering 10 cm above your shoulders and there's not much you can do. Until you hit that heavy weight and have no problem in touching the shoulders.
I hope Greg recovers fast and is back on the podcast.
Oh and dont worry. Ive already consumed about an hour of content on the lengthened study between you two, jeff nippard, house of hypertrophy... XD.
Also... Myoadapt when??
Thank you for the clear takeaways. Sounds like I was doing it instinctively right, for example before doing chin ups at my home pullup bar, I do a couple of chin ups and then wait a minute or so before starting my actual sets. Only going to failure on the actual sets.
Have you tried a couple of dumbbell/kettlebell rows before pullups (chin ups)? I found it surprisingly practical when with pullups you can't easily adjust the loading and the first set of pullups always feels a bit sticky and tiresome. The rows made the first set of pullups feel great for me like actually ready to do the best set right away.
@@Yupppi No but it sounds like a good idea!
Thanks
Note to self: Learn the chord progression to "Just The Two Of Us"
Relax in Peace, Greg.
1:11:17 SBS podcast? We used to be a proper country.
Did this need to be an hour? Anyone have important time stamps?
They're being thorough and don't waste time--the feedback they probably get the most is that their audience loves long videos and wants more of them (watched/listened in chunks). Timestamps are in the description.
@@connorsaxton2920 If you like short videos, this is the wrong channel.