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

Revue

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

www.ncbi.nlm.nih.gov – Share

“Strong research-based evidence was found for the following: high-load dynamic warm-ups enhance power and strength performance; warm-up swings with a standard weight baseball bat are most effective for enhancing bat speed; short-duration static stretching warm-up has no effect on power outcomes; and passive heating/cooling is a largely ineffective warm-up mode.”

Interventions to prevent sports related injuries: a systematic review and meta-analysis of randomised controlled trials. - PubMed - NCBI

www.ncbi.nlm.nih.gov – Share

“RESULTS: Of the 5580 articles retrieved after a search of databases and the relevant bibliography, 68 randomised controlled trials were included in the systematic review and 60 trials were included in the meta-analysis. Insoles (OR 0.51, 95% CI 0.32-0.81), external joint supports (OR 0.40, 95% CI 0.30-0.53), and specific training programmes (OR 0.55, 95% CI 0.46-0.66) appeared to be effective in reducing the risk of sports injuries. Stretching (OR 0.92, 95% CI 0.80-1.06), modified shoes (OR 1.23, 95% CI 0.81-1.87), and preventive videos (OR 0.86, 95% CI 0.44-1.68) seemed not to be effective.”

Strength and Physique Systematic Review and Meta-Analysis Master List • Stronger by Science

www.strongerbyscience.com – Share

A review of systematic reviews.

“This comprehensive and skimmable guide compiles and summarizes 50+ systematic reviews and meta-analyses covering strength, hypertrophy, nutrition, and supplementation research.”

Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy? - PubMed - NCBI

www.ncbi.nlm.nih.gov – Share

“[…] hypertrophy can occur in the relative absence of muscle damage”

The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. - PubMed - NCBI

www.ncbi.nlm.nih.gov – Share

“Thus, we conclude that muscle damage is not the process that mediates or potentiates RT-induced muscle hypertrophy.”

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