What does an effective warm up regimen look like before a weight lifting session?
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What does an effective warm up regimen look like before a weight lifting session?
Putting the plates on the bar.
Some bit of dynamic stretching on the body parts you'll be exercising (ex: stretch legs if doing lower body, same with arms & shoulders for upper body)
Then 5 mins of jogging
Then into actual lifting. If I'm lifting for strength, I'll do 3 warm up sets. If I'm lifting for volume, I'll do 2 warm up sets.
Hope this helps
There are 2 things you want to accomplish in a warmup, physically warming up (the general warm up) and getting in the groove of the exercise you will be doing (the specific warm up).
For a general warmup, you just need to get blood flowing and a light sweat. In doing this, you are physically warming up. A warm muscle is less prone to injury as it is more pliant, less likely to tear. I do some light cardio to get blood flowing and work up a little sweat, 5 mins on the elliptical is enough (maybe a little bit more in colder weather).
For a more specific warmup, you are training your exercise. This includes getting into the movement pattern and establishing your ROM. You practice with lighter weight so you can perform the exercise in the proper form and get used to it and tp "perfect" your technique.
Then, as part of that, you are also mentally preparing yourself, warming up the CNS. When practicing the movement, you're ramping yourself up and building a neurological connection with the weight that you'll be moving.
Starting Strength covers this and suggests a low volume, progressive warmup (similar but not exact) like the following:
Bar x 5
50% of working weight x 5
60% x 3
70-80% x 2
80-90% x 2
Working sets
Wendler's 5/3/1 follows a protocol where you warm up with 40, 50, and then 60% for 5 reps each before your actual sets.
Remember that the point of the warmup is to warm yourself up, not fatigue your muscles doing weight you know you can do. The guys who get on the bench press and then go to failure doing 20 reps of 1pl8 then go to failure again at 185lb and then start their "actual" bench workout at 225 are hindering themselves by fatiguing their muscle with the b***h weight instead of just prepping themselves for the heavy sets.
DON'T just go through the motions warming up, actual do the lift in good form and powerfully.
sit in sauna for a lil bit without getting grossly sweaty and do some dynamic stretching. Then you’ll get plenty warmed up racking plates and doing your warm up sets.
Everything else is only necessary if you’re 60 and frail and will snap if you lift 1pl8 without an hour warm up
>Then you’ll get plenty warmed up racking plates and doing your warm up sets.
>and doing your warm up sets.
This is what he is specifically asking about you tard.
> Everything else is only necessary if you’re 60 and frail and will snap if you lift 1pl8 without an hour warm up
Lol. Tell that to all the guys in their mid 30s who cant bench anymore because of injuries and are out of the lifting game for good.
Reality is everybody should learn how to train like they're already 45. So that when you get to that age you're already properly conditioned to doing things properly. You wont be able to just slap plates on the bar and go in raw forever. Everyone's a hero in their 20s but it will all catch up to you if youre too lazy to address it now
If you're barbell benching:
4 x 25 Lat Pulldown or Cable Row
4 x 25 tricep pushdown
4 x 25 db bench (OPTIONAL)
This is all done light, like a bodybuilder pump. If its gonna be a heavier day (3x5, 5x5, 3x3) i will usually cut the DB pressing out. If its a volume day where im not as focused on bar weight i keep it in. This really builds up work capacity in weak links.
For a squat day, same idea, target weakpoints to turn them on. On squat my weakpoints are hamstrings and back tightness:
4 x 25 Hamstring curl
4 x 25 latpulldown
4 x 25 hip thrust (OPTIONAL)
This is fricking stupid, don't do this.
Care for any actual constructive argument against it or are you just gonna spout off like a moron?
Uh yeah, actually. Your gay.
But actually seriously
>On squat my weakpoints are hamstrings and back tightness:
So why are you pre exhausting your weak points? The way you're doing it is backwards because if you fatigue your weak points BEFORE you do the lift, you're limiting the lift even more. 4x25 is really stupid. Just warm up by doing low rep, increasing weight warm up sets and a little dynamic stretching or whatever.
>pre-fatigue
Its not a heavy enough load to pre-fatigue. Its potentiation; turning the muscles on to warm up. Ever since i started doing that i can actually feel my hamstrings and glutes firing better. Most people are quad dominant from sitting around so activating the muscles prior to the main lift makes a lot of sense.
>Its not a heavy enough load to pre-fatigue
Maybe you should state how heavy you're going and say to do it light.
I don't see how if you're not going heavy enough that it doesn't pre-fatigue the muscle that it also
>really builds up work capacity in weak links.
Also, are you training a weak link or are you "turning it on"? You know you can "turn them on" without having to do all that right? Did you consider that the rest of your warm up is stupid?
>so activating the muscles prior to the main lift makes a lot of sense
Yeah, it makes sense to do a sensible warmup.
The point of the 25 reps is that its good enough to get the muscle firing but not taxing enough to take away much of anything strength-wise from the main lift, and in doing so, helps the form and stability on the main lift. Best example is the row or pulldown or band pull apart before benching. Getting your back primed helps so much with stability and tightness
But if it isn't taxing then it isn't "building work capacity" (which is what makes it sound like it's actually doing work instead of being super light).
stats?
325 CG bench
440 LB squat
500 sumo dead, 480 conv dead (worst lift)
Matt?
I usually just do a few reps of lower weight before I start my proper sets.