Warm up sets

Hi All,

Regarding warm up sets, what exactly should be done? For example if your work sets are 2 x 6 of a certain excercize at 100lbs what should the warm ups sets be, if any, and how many, or does the 10-20 min treadmill before working out take care of it?

10-20 min on the treadmill isn't gonna do much for you. 30-45 min,

Some folks feel a proper warmup is critical. If you're one of those, do lots of warmups.

There is no magic formula for warmups. Warmup enough to lift safely, warmup enough to lift well, warmup little enough to not take away from your work sets. That's all there is to it; the rest, you'll have to figure out for yourself.

There are many different points of view on this. I feel it's best to do the minimum warmup you can. If your joints need lubing or your muscles need stretching, do those separately, preferably joint work first thing in the day and stretching last - and lift somewhere in between.

-S-

Hi, I've never done any warming up before lifting, just gotten right to it, I'm wondering if there is anything positive to be gained by making sure I do some warm up sets?

Do warm up sets on exercises the first time in a workout the muscles and joints are used.

Do a some warm up sets like these: -bar (45 lb) x 6-8 reps, -65 lb x 3 reps -85 lb x 1 rep

100 lb work sets

Jeff out ...

Since we're talking about *warmups*, 30-45 min isn't much good either (though it makes a reasonable cardio routine assuming sufficient intensity, it's not an appropriate 'warmup'

Do those 30-45 minutes *after* lifting instead.

Appropriate warmups for weights include some stretching and some sets on a light weight, the first time a muscle group is used.

So for example, if you do squats then deadlifts, you may do a full stretching routine before the squats, and some light sets, then do your squats. But you don't need to stretch before the deadlifts, and you will not need as many warmup sets on the deadlift (your *muscles* are already warm, however with an exercise like the deadlift, I find it useful to do a few 'warm up' sets as a sort of rehearsal for 'the real thing)

FWIW, my typical session, including warmup:

Stretch legs Deadlift 5 sets (with about 4 warmup sets: 1x10@50%, 1x6@60%, 1x4@70%) Stretch upper body Bench 5 sets (with 4 warmup sets 1x10@50, 2x6@60, 1x4@70)) Bent over dumbell rows 3 sets (no warmup) Stiff leg deadlift 3 sets (I use a fairly light weight on this one, and already did the deadlift, so no warmup) Biceps curls 3 sets (no warmup)

I don't think there's anything to be gained. Some people will tell you it helps prevent injury, others will tell you they don't lift as well or as much without a good warmup, but it's all a matter of what you're used to, i.e., if you're used to warming up and you don't, you might get injured or you might not do as well. I walk over to the bar and pick up deadlifts in the 80% 1RM or better range stone cold - my preparation is mental and my first lift should be as good as my last.

One thing that can be useful as a middle ground here is a short ramp-up to working weights instead of a long warmup, e.g., if someone's first work set is 300 lbs., instead of them doing 135x10, 225x10, then their warmup, 135x3, 225x2, then work sets works just as well in terms of warming up and leaves you with lots more umph to bring to your work sets.

-S-

I recently read some research, don't ask where - I couldn't tell you, but I clearly remember it suggesting that stretching a muscle thoroughly, then putting it to work immediately after, reduced it's efficiency by a good percentage. What was recommended was to stretch the antagonist muscle instead. So, if you're about to do bicep curls, stretch the triceps.

I prefer to do light to medium Callisthenics to gradually raise the body-temperature and lube the joints. Then stretch the antagonist muscle, opposed to the one(s) I'd be using in the lift. Then I do 12-15 reps using say 50% of the work load. After the work set(s), that's when I directly stretch the worked muscle, or post-workout.

In my case, this method has worked well. I've never suffered painful injury. I have the strength to lift heavy. I'm satisfied with my steady growth. I don't suffer severe DOMS.

P.S. It's also rumoured that some famous sportspeople don't use stretching exercises in their warm up routines. (Perhaps they leave stretching for the warm-down, or do it on non-competition/lifting days.)

Hope this helps,

same rep range 55% of weight. But if you are doing ~ 10 reps for your work set,warming up isn't really worth it. In addition I always warm up my rotator cuffs when I am benching or shoulder pressing on heavier / low rep days. I would rather not blow out a shoulder.

I mean 5 sets of 3 after I've done those 4 sets.