Beyond-Brawn-2nd-Edition

3. Before each workout
TWENTY-THREE EXTRAS FOR MAXIMIZING…
16.10 Check that planned poundages, pin settings in the power rack, set and rep
targets, etc., are correctly written in your training diary. Look back at the
records of previous workouts, and check that you have entered the correct
weights and other targets for today’s workout. As you look back, recall lessons
learned that you can apply to make your training better, and be sure to
act on them.
16.11 Immediately before you train with weights, spend 5–10 minutes performing
some general warming up. is applies to everyone if it is cold. While
a general warmup is still good sense for everyone even if it is warm when
you train, it is compulsory for everyone over age thirty. Choose from gentle
indoor cycling, skipping/rope jumping, or skiing or rowing, and preferably
a full-body exerciser. e aim is to gradually raise your temperature a little
and break you into a sweat.
16.12 e older you are, and the colder it is, the more time and care you should
devote to the general warming up. In these circumstances it could even
involve a little more than 10 minutes of low-intensity work.
16.13 Regardless of your age, experiment with an aerobic warmup of 20 minutes.
If it enhances your weights workout that follows, stick with it. But if it
detracts, drop to just enough to break you into a sweat.
16.14 e benefits of a general warmup prior to weight training include these
three factors:
a. Making muscles more elastic and less susceptible to injury.
b. Reducing heart irregularities that may be associated with sudden exercise.
c. Priming the nervous system, and heightening coordination and mental
preparedness for very rigorous training.
16.15 Spend this warmup time zeroing in on your training, and psyching yourself
up. Switch off from the rest of your life. Cut out any frivolous thoughts,
and do not get into any discussions. Practice ignoring potential distractions.
Visualize the great workout you are going to have, and mentally go through
some tough sets. Build yourself to a pitch of intense seriousness. Never mind
that you may appear aloof. Treat the gym as a very serious work place.
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