Recovery

I never really had a consistent warm-up routine until I struggled to come back to the sport of lifting after a lower-back injury. Had I properly warmed up prior to lifting each session, I might not have suffered the injury in the first place. I treat warm-up routines as a method of injury prevention and will not start the warm-up sets with a barbell until I feel completely warm and ready to lift - both physically and mentally.

This article outlines my 10-15 minute warm-up routine that I like to perform before any of my compound lifts (squat, bench, press, deadlift). There are some slight variations depending on the movement I am performing, but at the heart of the routine are four key movements.

Oftentimes we overlook the cool-down routine as much as our warm-up routine. I think it has something to do with wanting to get to the exciting part of the workout and both warm-ups and cool-downs are “boring.” I used to think that these routines were a waste of time, but that was before I knew just how much benefit they provide the body. This article explains a quick, ten-minute recovery routine that you can do practically anywhere.

Why shell out hundreds of dollars per month on useless supplements when you can have all the health benefits for under $75? Supplements are not magic and will not get the results you have not been working for; they are only useful if you have been working out smart and eating to support your energy balance and training goals. Over the years, my opinions about supplements have changed dramatically: initially I bought into the trendy supplement stacks promoted by famous and aesthetic bodybuilders whom are often receiving free products from the companies they are endorsed by. For this reason alone, it is important to choose supplements based on your own goals.

Injuries happen quite often in fitness and athletics in general–whether it is a minor case of the shin-splints or a broken bone, athletes are prone to getting hurt. Somehow it has become part of a vicious cycle; a known part of the game. But does it have to be this way?