10 minuten bike ride, followed by a specific pre-hab shoulders warm up. That's it.

Yoga in mornings, lift, then cardio until I puke is usually my routine.

5 to 10 minutes on the elliptical until I feel ready and then some light stretchin before the main lifts. Just to losen up a bit.

>>37625353
Never stretch before lifting, u less you lack the required mobility for a lift, and even then, it should be dynamic stretching only.

People who warm up with 5 mins of light cardio are faggots.

Just grab the empty bar, rep it. Slap on some babyweight, rep it. Slap on like half of the working weight, rep it. Wait a min or two. Rep like 80% of your workset, rest a min.

Congratulations, you are warmed up.
Proceed to lift heavy AF.

Stretch after lifting, the extra muscle tissue damage lends itself to inducing slightly more growth. Plus the extra mobility/flexibility is well worth developing

>>37625918
this nigga knows

>>37625918
bro science.
If you want science backed advise than a dynamic warm up should be done before your workout followed by a cool down and some stretching.

>>37626510
cool down and stretching is after your workout

>>37626510
Post this science you refer to.

Of course not are you mad

>>37625353
I do a couple minutes of interpretive dancing and goof around with low weight dumbbells
that's it though

>>37626510
>""""science""""
Actually, the science backed advice is you are a fagmuncher.
T. A scientist

>>37626510
he is correct though
>dynamic stretch b4
>static stretch post workout

>>37625918
I can't do shit unless I stretch before lifting. Or.. I can do bench without stretching, but that's it

>>37625918
> Stretch after lifting, the extra muscle tissue damage lends itself to inducing slightly more growth.

source?

>>37627511
this
https://youtu.be/n-inLAok0wA

i do about 1k rowing before i start anything

takes me about 4:30 give or take 10 seconds.

>>37626510
Thats literally what the guy advises though you fuckwit. Lift with no weight and sets of baby weights is literally dynamic stretching.