What is your warmup and stretch routine like?

My body is constantly sore in a bad way. I can't progress properly when all my tendons hurt and I am afraid it is only a matter of time that I'll get a pretty bad injury that can put me off the gym for months. I warm up but I'm obviously not doing something right.

Any IST veterans willing to give me a helping hand I'd greatly appreciate it.

  1. 6 months ago
    Anonymous

    Masturbate to release muscle tension

    • 6 months ago
      Anonymous

      Your mom helped me with that yesterday but it's still not working.

      • 6 months ago
        Anonymous

        The muscle relaxation is proportional to your penis size

        • 6 months ago
          Anonymous

          Your mom had to put extra lube inside her before I put it in and cried about how painful it was. I'm still sore though.

        • 6 months ago
          Anonymous

          your mom has a pretty big dick

  2. 6 months ago
    Anonymous

    Didn't reat your post. Love that panel tho. FUCK Omega for bringing him back, his death was KINO

    • 6 months ago
      Anonymous

      You're better off not reading Omega. it's absolute dogshit. If you thought Ohma's comeback was bad it only got worse from there.

    • 6 months ago
      Anonymous

      You're better off not reading Omega. it's absolute dogshit. If you thought Ohma's comeback was bad it only got worse from there.

      I hate purists. So Fucking Much it's SURREAL.
      >LE SEASON 1 IS GREAT
      >LE SHOW WAS EBIN BEFORE NORMANS FOUND OUT ABOUT IT
      >LE IM EDGY FOR LIKING THE FIRST ITERATIONS OF EVERYTHING
      Kys trannies.

      • 6 months ago
        Anonymous

        seethe, gay. You're one of those loyal dogs who will gladly swallow any of the literal shit the author of your favourite manga feeds you. Keep sucking Sandrovich's retarded dick

  3. 6 months ago
    Anonymous

    It's so fucking bullshit that he was brought back. This was a perfect end and cautionary tale about pushing yourself too hard. Omega a shit.

  4. 6 months ago
    Anonymous

    two things
    1. look up an actual sctretching guide on the internet, dont come to IST for advice retard
    2. eat enough protein, 150g+ is the minimum per day, your post workout meal is very very important as well for recovery

  5. 6 months ago
    Anonymous

    >What is your warmup and stretch routine like?
    I run in place in the sauna or jump up and down until I'm warmed up

    >and stretch routine
    I don't have any sport related goals where stretching is germane to accomplishment. I have no interest in things like karate, gymnastics, or ballet. There is actually evidence to show that too much flexibility can reduce performance. If I can maintain proper form in the full ROM of my joints, that is just the right amount of flexibility.

  6. 6 months ago
    Anonymous

    i think you're pushing too much. literally just take a rest. like not a day, a week or two, completely cool off, then come back and see you magically got better lifts.

  7. 6 months ago
    Anonymous

    do a 2 week deload cycle

    easiest warmups is just ramp up your weight for 2-3 sets before working sets. I normally do a set of just the bar, 95, and 135 on bench before any working sets.

    stretching should be reserved for after lifts. do it while your muscles are warm. Highly recommend looking up mobility routines which is range of motion + control.

  8. 6 months ago
    Anonymous

    When I was starting out, the first few months I didn't know how to warm up properly, and my joints hurt a lot and even stopped me from being able to lift some days.

    Picrel worked for me, consistently.

  9. 6 months ago
    Anonymous

    > 5 mins foam rolling

    The following circuit, insert warmups for your own mobility problems:

    > hanging knee raises, focus on opening the hips
    > banded active leg lowers, improve ROM every rep
    > KB RDL
    > Straight arm lat pulldown, focus on activating the lats improving connection
    > band pull aparts + over and under
    > bent knee reverse hypers

    Do 1-3 circuits until you feel a slight sweat and ready to fuck shit up.

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