FitnessThousand Pound Club

Day Thirteen

What is a dynamic warm-up?

The definition of dynamic is a “constant change, activity, or progress.” So a dynamic warm-up is one where you are stretching and moving at the same time. As opposed to static stretching, where you hold a pose for ten seconds, dynamic stretching is better at the start of a workout. That isn’t to say static stretching is bad. I prefer to do static stretches after a workout.

Dynamic warm-ups “wakes up” the muscles you are about to use for the main workout. For example, before a squat workout I like to do high-knees, butt-kickers, or low box jumps. This gets the blood flowing and utilizes my hips, legs, glutes, and core muscles, all of which I require to perform squats.

After work my muscles are stiff, especially if I have been sitting down at work all day. Dynamic warm-ups preps my muscles so that I’m not just throwing myself into an intense lift. That could potentially lead to injuries. That was one of the reasons I threw out my back. I was feeling gung-ho, and instead of warming up properly, I thought it would be a good idea to just start off at a heavier weight. Instead of lifting the weight, I ended up straining a muscle. That didn’t heal properly for a whole month. A whole month where I couldn’t workout. As you know that is never good if you’re trying to make progress in the gym.

Today’s Workout:

Dynamic Stretching

1 X 10 @135 LBS Deadlift
1 X 8   @185 LBS Deadlift
1 X 6   @225 LBS Deadlift
3 X 3   @275 LBS Deadlift
2 X 5   @245 LBS Deadlift

2 X 10 @45 LBS Good Mornings
2 X 8   @65 LBS Good Mornings
2 X 6   @95 LBS Good Mornings

1 X 10 @100 LBS Seated Low Row
1 X 8   @120 LBS Seated Low Row
1 X 8   @140 LBS Seated Low Row
3 X 6   @160 LBS Seated Low Row

3 X 6 Pull-ups
3 X 8 @25 LBS Weighted Pull-ups
1 X 10 Pull-ups

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