teach me how to warm up properly [Forum Archive]

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teach me how to warm up properly

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Posted by: maxpro2

I am going to start doing low reps soon and want to know how I can warm up properly to avoid injury - (not asking about the carido warm up, just about warm-up sets)

Posted by: Machher

50% * 10 reps * 2 sets - 2 mins rest between sets
65% *7 reps * 1 set - 2 mins rest between sets
80 % * 5 reps * 1 set - 2 mins rest ....
95% *1 rep * 1 set - 1 mins rest ....
105% (this is what you rep) .....1-2 mins rest

gl hf enjoy

Posted by: sabre81

warm up shmorm up.

Warming up is overrated IMO. Well, maybe not.... I do only one "warmup" set. For instance with chest, i will get in there and do say 1 set with the 55 lb dumbbells for about 8-10 reps, rest for about 40 sec and then grab the 90's and start my normal routine from there. I do this sort of thing for all my routines. Never had a long drawn out warmup routine, i think its a waste of energy. I have yet to be injured, ever. I would say do whatever make you feel the best, mentally and physically. I prefer to get in the gym and get to work ASAP.

Posted by: Machher

Quote:

Originally Posted by sabre81

warm up shmorm up.

warmup is to promote blood floww, and begin the raising of your heart rate more gradually than diving into the weights. Also, weight acclimation is important.

Posted by: sabre81

eh unless someone is terribly out of shape or has a health risk from a sudden increased heart rate, i still believe it a waste of energy, but whatever blows your hair back.

Nothing wrong with a warmup session of course, as long as it works for ya.

Posted by: Machher

ive found b4 when i didnt warmup i could not lift as much, but instead when i learned how to properply warmup, i began lifting atleast 5-10 lbs more.

Posted by: CowPimp

The amount a type of warm-up necessary is highly variable depending on how injury prone you are, past injuries, age, and level of conditioning to name a few.

Before weight training, I always do 5 minutes of light cardio. If I am attempting a 1RM, then I will do about 6 warm-up sets, gradually incrementing the weight. If I am using a more standard repetition scheme, then I will usually do a very light warm-up set and one acclimation set. I make absolute sure to come nowhere near fatiguing myself.

As well, I don't warm-up the same muscles twice for different exercises. If I just did a warm-up for the bench press and completed a few working sets, then I don't repeat another warm-up for dips.

Posted by: Egoatdoor

Quote:

Originally Posted by MWpro

I am going to start doing low reps soon and want to know how I can warm up properly to avoid injury - (not asking about the carido warm up, just about warm-up sets)

Go to my comments of December 31st( the second page of the thread) to see my response to a similar question. I think warm up sets are absolutely necessary.

http://www.ironmagazineforums.com/sh...ad.php?t=41080

Posted by: Tough Old Man

Just do a few set increasing weight and decreasing reps as you go. Works for me for over 25 yrs

Posted by: 419Para_Dice

to get the blood flowing i do a short low intensity stroll on the treadmill, then i use the bar for all of my warm ups (bench it, curl it, shoulder press it ect..). It has worked great to get me a pump before i lift.

-Efrin

Posted by: Seanp156

I usually only do one or two warmup sets before I start, and I usually start out at 60% and go up to about 80% of the weight of my starting set for half the reps. I also either run half a mile or do 5 minutes of biking or the elliptical then stretch.

I've never attempted a 1RM so I can't tell you how I would warm up for that, but I would assume 5 or 6 warmup sets of very few reps (maybe 1-3).

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