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Bodybuilders are muscle-bound and lack the ability to move. For the most part, this statement is true.
Is it due to their insane amount of lean mass? Sure, muscle can “get in the way” and impede some range of motion. But with that said, there is no need to walk around like we have a stick up our butts with stiff upper bodies and invisible lat syndrome.
Related - The Complete History of Bodybuilding
We also tend to injure things… Torn pecs, strained muscles and more. While a lot of this cannot be prevented and is a side effect of intensity, we can help minimize the risk of injury through a simple practice I learned at EXOS® called "Movement Prep."
Movement prep is the practice of literally preparing your body for the movements ahead by doing movements that prep the body for the upcoming activity. For example, if running linearly, I would want to make sure I prep my hips and legs for the upcoming activity.
For weight training, we can use movement prep to help minimize the risk of injury to the areas being trained.
I recommend full-body movement prep before each workout while focusing on more prep for the targeted areas. If I am training pecs that day, I would do more movement prep for the shoulder complex as well as the tendons surrounding the area.
If training legs, I will focus on mini band work and even "7-way hips" (see video later in article). In this article I will give you a base warm up you do everyday then also add in additional movement prep for each body part to be trained. This will take about 20 minutes to complete but will minimize your working set warm-up time and also prevent injury and make you more limber and functional in everyday life.
The body is one big chain. A machine.
The hips are the center, the midpoint. They control lateral movements and dictate a lot of things, including squat depth. I want these loosened up daily.
For the hips we have an option: Mini-bands or 7-way hips. Alternate between these as you please to keep it fresh.
Mini-Band WorkSlip a mini band right above your knee and another above your ankles.
Lateral.
See this video for example: Lateral Mini-Band Work For Hip Health and Mobility
Linear aka monster walk.
Video: Linear Mini-Band Work For Hip Health and Mobility
Stationary hip warm-up.
Video: "John Travolta's" Stationary Hip Warm-Up
Full video here: Best Warm-Up for Hips and Lower Back
The only way to explain this is with a video, and I got you covered!
See Video demonstration here: Inch Worm Dynamic Hamstring Warm-up
In addition to what you will be doing as the base, we will also be doing these add-ons based on the body part or body parts being trained.
Warm up with simple stretches - movement prep for the area. For this we will want to activate our delts and get our tendons and joints warmed up.
It’s an arm workout, it is basically a warm-up in and of itself!
The standard warmup is mostly leg-based, so some simple exercise ball leg curls will suffice if desired.
See an exercise ball leg curl here! Exercise Ball Leg Curl
Try this and you will be getting more weights and feeling better all over immediately! It is a time commitment and worth every second and will lead to a lifetime of healthy hips, joint and mobility! Start today and comment below with YOUR pre-workout warm-up ritual!