Warning…. Incoming R-A-M-P

This is considered by some to be the most optimal way of getting ready for you chosen activity.
 
You might have heard of this term in it’s non acronym form.
 
-Raise
-Activate
-Mobilise
-Potentiate
 
Today we shall break down what each of these elements means and how you can apply the to your workouts for better lifting and more gains.
 
Okay, Raise.
 
Might seem obvious, it’s getting your pulse up and your blood flowing. It can be from a movement pattern or some other means, dealers choice.
 
Activate, a buzzword or late however it does not mean what people think it means.
 
What it doesn’t mean is doing umpteen isolation or banded exercises to fire each individual muscle, it means performing the movements you will be doing in your workout. First with perhaps bodyweight, then added resistance which is increased as you do more warm up sets.
 
Mobilise, this falls in with the movements you’re going to be doing and can also have crossover from your mobility pattern you did at the start to help get your blood flowing and raise your pulse.
 
Lastly we have Potential which is directly linked with the adding of resistance to your movements in your warm up sets which causes increased muscle fibre/motor unit recruitment, this will help you lift heaver weights.
 
Your warm up might look like this.
 
Mobility routine to raise pulse and mobilise.
 
Warm Up sets on lift to activate/potential muscle.
 
Squats:
 
– Warm Up Set 1 – Bar x10 – feels fine
– Warm Up Set 2 – 40kg x5 – left hip feeling stiff – foam roll 20 sec
-Warm Up Set 3 – 60kg x5 – feels fine
– Warm Up Set 4 – 80kg x3 – left glute doesn’t feel like it’s firing – band around ankle for 15-25x abduction on left leg
– Warm Up Set 5 – 100kg x3 – feels fine
– Warm Up Set 6 – 120kg x1 – feel fine
– Warm Up Set 7 – 140kg x1 – feels fine – last warm up set
– Working Sets 5x5x125kg
– Working Set 1/5 – felt fine
 
And so on.
 
Give it a go and you’ll find your workouts are more productive and also far more time efficient. After all, it’s better to spend 10-15min doing this and being able to get in to your working sets than it is to follow a 30min instgram activation routine before even stepping foot near a bar.
 
If you would like a nice technical read then please take a look at this link:
 
 
Enjoy,
Ross
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