HOW TO WARM UP WITH THE RAMP METHOD
STOP swinging in to the gym, loading up your bar and going in to your lift being completely cold!!
Use the RAMP method to effectively and efficiently warm your body up for at least 10 MINUTES before jumping in to your main lift so you can achieve full range and therefore recruit muscle activation EVEN BETTER
Raise your heart rate
Increase your core temperature by doing 5 minutes of light cardio, such as walking, jogging, stationary rower or bike, whatever takes your fancy!
Warmer muscles are far less likely to be injured, and being warm improves blood circulation to your muscles which is going to help them work harder and build more gains.
2. Activate your muscles
You want to now ‘prime’ the muscles you’re going to use in your main lift. So, for a squat you might do glute bridges, for a deadlift back extensions, and for a bench press band pull-aparts. There are loads of activation exercises you can choose from.
If your muscle fibres are already activated you’re going to be able to lift more and perform more volume, which will lead to better overall strength development.
Incorporating some light core work and activation here will really help to prime your body for those main lifts.
3. Mobilise your joints
Now, loosen up the primary joints you’re about to use in your main lift by moving through a large range of motion. Cosac squats, runner’s lunge, inchworms or a yoga flow are great options, ensuring that you’re stretching DYNAMICALLY not STATICALLY.
Mobile joints can hit stronger range of motion which recruits more muscle.
4. Potentiate your lift
Perform sets of your main lift at a submaximal (lower) weight. Always just start with the weight of the bar to build up. Over 2-5 warmup sets, increase the volume & load without fatiguing yourself!
You will prime the muscles needed for the movement pattern, plus neurologically you’ll be primed for creating the mind-muscle connection you’ll need.
And that’s us !! Using the RAMP method will ensure you are 100% ready for your workout.
Strength and health,
Grace xx