Before getting into lifting protocols, the best way to select and structure your workout, or even beginning to lift at all, it is important to discuss how to stretch and warm up properly. Stretching the whole body, and more specifically the body parts that you are preparing to train will help warm up the muscle and prevent injury. While working out it is important to stay aware of the feel of your muscles throughout the movements, and stretching after your workout to increase flexibility. 

Dynamic Stretching:

Before beginning your lift, it is best to warm up your muscles and joints with a brief dynamic stretching routine. Dynamic stretches are movement based stretches, such as arm circles or leg swings, that are meant to mimic the physical activity you are preparing to engage in. It is not required to do a lengthy stretching routine. As little as five minutes of dynamic stretches to warm up the muscles for a solid lift will work. 

Warm Up Sets:

When getting into your first lift, it is also beneficial to begin with one or two warmup sets before getting into your working sets. Warm up sets are performed using around 40-60% of the weight of your first working set. While warming up it is important to go slow. Try to feel the muscle stretch at the bottom and squeeze at the top of the movement. This will allow you to focus on performing the movement with the correct form, as well as building the mind muscle connections that you want to feel during the movement. This is also the time to make adjustments to position, footing, and grip before getting into your working sets. 

Working Sets:

Getting into your working sets, make sure you continue to feel the stretch at the bottom of the movement and squeeze at the top. Just because you are lifting heavier than you were during your warmup sets, it is always important to concentrate on the feel of the movement and using proper form. If you are no longer getting the deep stretch and contraction or if  something about your form feels off, it is time to lower the weight. While it may feel like a defeat not being able to lift as much as you want or as much as you did last week, muscle hypertrophy is best achieved with optimal form. That means bigger gains for you.  

Static Stretching Post Lift:

After your lifting routine it is best to get in a static stretching routine. Static stretches are stretches that are done standing still and stretching one muscle or muscle group at a time. An example would be a sitting hamstring stretch or standing quad stretch. The timing here is excellent because your muscles are already warm from the lift and more pliable. With concentrated effort you can increase your flexibility and range of motion. If you need additional motivation, increasing your flexibility will mean increased mobility and range of motion on your lifts. This will mean a deeper stretch at the bottom of your lifts.

In Practice:

Let’s now walk through an example of this process while working a specific muscle group. When you are getting ready to do a chest workout, it would be best to start with some dynamic stretches for the upper body such as arm circles. This will help warm up your shoulder joints. You can pair this with a chest opener stretch, and torso twists to warm up your back. 

Once the body is feeling warm and ready to lift I recommend you start with a compound movement for the chest like the bench press. The bench press is a fundamental lift for building your chest and since it is a heavy compound movement it is best to put it early in your lift for maximum effect. Start with a few warmup sets, start with the bar for a few reps, then add more weight and do another set, really concentrating on the proper form and feel of the lift as you get ready to move into your working sets. Once you are into your working sets, keep the form solid and push as hard you can.

In between working sets you can throw in a few stretches to help open up the chest further. I also recommend in between sets really squeezing the muscle without weights. This helps build the mind muscle connection and increase the “pump” feeling you get from lifting heavy. 

Finally, after you are done with your workout and get a chance to do some static stretching, I recommend stretching the whole body. This routine can vary depending on what aches or what feels tight that day. While doing the static stretches get to a point where the muscle feels very tight, but does not hurt. Hold this position for 10 to 15 seconds. If you feel like you could go a little further or want a deeper stretch you can always repeat a stretch several times, attempting to go a little further each time.