Stretching for a long time or running before exercise, here's how your warm-up is killing your gains.
Starting Off Intense
Giving your all in your warm-up may make you fatigue, and you will be unable to rep until failure.
Performing Same Warm-up
Performing the same warm-up every day halts your progress because the body becomes accustomed to the same stimuli.
Long Warm-up Session
A warm-up should last no more than 15 minutes, and doing anything extra will only slow down your gains.
Warming Certain Muscles
Warming up from head to toe is important because it gets the blood flowing and keeps injuries at bay.
Ignoring Bodyweight Movements
Bodyweight movements alert the brain to the impending shock and prepare the body for the next sweat session.
Pro-Tip
The best warmup is 10 minutes of cardio followed by 5 minutes of bodyweight movements.