Warm-Ups, Recovery Times, and New Techniques 5 Tips To Improve Muscle Gains [Video]

Warming up can improve performance in the gym by boosting blood flow and raising body temperature, which can help prevent injuries. What does an effective warm-up look like?

Dr. Mike Israetel, who has been lifting for 25 years and holds a PhD in the field, continues to refine his workout approach. He shared five key lessons he’s learned recently, including his warm-up strategy designed to improve gains and elevate lifting performance.

1. Proper & Specific Warm-Ups
2. Long Length Partials
3. Myo-Reps
4. Back-Foot-Down Lunges
5. High-Frequency Training for Fast-Recovering Muscles

[Related: Is Ego Lifting Actually Bad?]

1. Proper & Specific Warm-Ups

Israetel explains the 12-8-4 warm-up method is particularly effective. It uses a 30-rep max weight to complete a set of 12 reps, followed by short rest. Then, perform eight reps using a 20-rep max weight. Finish with four reps, using a 10-rep max.

This method exposes muscles to heavier weights while conserving energy for upcoming working sets. It can enhance neural and technical readiness for exercise.

Using …