Pre-Workout Protocol: Proper Techniques that Prevent Injuries and Promote Progress #273

Muscle Intelligence

Ben Pakulski

Expert, Ben, 40, Pakulski, Alternative Health, Fitness, Health & Fitness, Intelligence, Biohacking, Mi, Intelligent, Mi40, Nutrition, Diet, Hormones, Muscle, Exercise

4.8 • 745 Ratings

🗓️ 7 November 2022

⏱️ 26 minutes

🔗️ Recording | iTunes | RSS

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Summary

People often frame preparedness for exercise around warming up in the gym. While warm-ups are important, the concept of readiness goes much deeper: What are all the systems of my body that need to be properly prepared, to make my training the most effective it can possibly be?

A fully optimized pre-workout protocol needs to consider everything from nutrient delivery into cells, to adequate ranges of motion at ALL involved joints, to balancing levels of excitatory & inhibitory neurotransmitters.

Today's solocast offers a fully customizable framework around supplemental routines, injury prevention techniques, and performance-boosting tactics to adequately prepare you for top training results. Don't forget your copy of the episode guide.

You'll learn:

The Most Effective Pre-Workout Supplementation Program
How to Avoid Disproportionate Body Part Dominance
Warm Up Exercises to Encourage Maximum Training Effectiveness
The BIG Levers to Help you Avoid Injuries and Setbacks
How to Determine Your Own Need for Carbohydrates

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Transcript

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0:00.0	Getting your body and mind prepared to train.
0:12.5	Get your body and mind prepared to work out.
0:14.7	And so people often frame preparedness for exercise around warming up, right?
0:22.6	And as much as that's not necessarily incorrect, it doesn't necessarily prepare you for
0:28.6	maximum effectiveness in the gym.
0:31.6	So one of the things I want to kind of bring to everyone's awareness today is this kind of like
0:35.6	systems approach to how we would actually prepare our body to perform at its highest and best, right?
0:44.3	So I wouldn't go from my couch and get under a 600 pound squat and expect to be at my highest and best.
0:53.3	I wouldn't expect peak performance. I wouldn't go from
0:56.4	a hundred degree weather, even though I'm warm into the gym and think about squatting 600 pounds
1:02.7	or dead up to 10 pounds. I wouldn't expect to be prepared, right? So then getting your brain
1:08.3	moving going, oh, okay, what actually needs to be prepared for me to do this thing more effectively?
1:15.7	So if you walk down kind of the list of systems inside the body that you want to prepare, that you can prepare,
1:23.0	you know, one of the most important things that we're thinking about as we walk into the gym or we should be thinking about is tissue quality.
1:30.0	Right.
1:30.2	So what is the quality of my muscle tissue?
1:32.3	What is the quality of my elastic tissue right now?
1:34.5	So like my fascia, my fascia tissue, right?
1:36.8	My connective tissue is what I'm looking for.
1:38.5	What's the quality of that?
1:40.2	Now, what does quality mean, right? So fascia, for you guys that are new to this stuff,
1:44.4	fascia is kind of the sheath that envelops the muscle on the outside of the muscle.
	...

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