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Hypertrophy Training Warm
Up for Maximum Results.
NMS – Natural Muscle Systems
General Warm Up
• This is to increase core temperature, blood flow, and mobility
• It could include light cardio such as treadmill or bike for 5 to 10 minutes.
Dynamic stretching/mobility drills
• To warm the muscles and get the synovial joints moving and give better
mobility.
• Band exercises, light dumbbell movements, hip movements & scapular
retraction movements.
• Improves range of motion and neuromuscular readiness.
Pyramid Sets for a more Specific Warm Up
• This method prepares the working muscles and nervous system.
• In this method you gradually increase weight whilst reducing reps.
• For example if you are doing Bench Press and your working weight is 100 kg
then this could be your progression.
• 20 kg bar for 15 reps, 40 kg × 10 reps 60 kg × 6 to 8 reps, 80 kg × 3 to 5
reps
• Then 100 kg for work sets of about 6 to 8 reps.
What is the benefit Pyramid Sets
• This type of warm up enhances strength output, primes muscle fibres, and
reduces injury risk.
• If you don’t do enough sets and a final warm up set close to your warm up it
could reduce your output.
• Boosts CNS readiness through Neural Priming and improves motor
recruitment, and may enhance peak strength output for your working sets.
Summary
• Warming up increases the core temperature and helps to improve mobility
and muscle activation
• The idea is not to fatigue muscles but to activate and prime.
• Include specific activation for your hypertrophy target muscles.
• Proper warm-ups can improve your strength which allow heavier loads, more
mechanical tension, and a better hypertrophy stimulus.