03/13/2024
🔥One Of The Best Strength Training Tips For The Over 40 And Beyond Lifters..💪🏾
Priming and activating the muscles in the body is a method I like to perform my self and with clients before the main strength exercises of the session. As you get older I find that performing your main or big lifts a little later in the workout can feel so much better on your joints. As well as help improve your longevity when it comes to strength training. That increased blood flow and getting a good pump in the muscles that are going to be worked creates a cushioning effect in your joints when you perform your heavier focused lifts.
I generally select a group of 2 -3 exercises targeting certain areas of the body and muscle groups that will be focused on during the given session. I sometimes will also select a plyometric/power exercise within the group of priming exercises. I have done another post on this method which I can tag you on if you wanna learn more about it, just send me a message.
The goal is to have some exercises that don’t leave you feeling completely depleted and just enough that you lubricate your joints and feel good after going through them 2-3 times and within a rep range of around 10-20 or sometimes even higher.
In the video the first 3 exercises is my
Priming sequence before I get into my main lifts.
1.
a)Poliquin step up
b) Band leg curls
c) Gripless face pull to overhead press
As an experiment: Try performing 1 or 2 of your accessory exercises first before your main lift and see how you feel. For example: a leg curl variation before you barbell squat. Push ups and band pull parts or face pulls before you bench press. Glute bridges or hip thrust variation before you barbell deadlift. You may not lift as much as you normally would as you get used to it but I almost guarantee your joints will feel better.😊
