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