warm ups

sentricyphen · 09-13-2003, 02:38 PM

are these myths or will they help:

1)some say to do a 5 minute cardio stlye warm up before your weight training(which i never do)

2)50%of the weight with half the reps

3)stretch right after your warm up for about 30 secs

J'Bo · 09-13-2003, 03:33 PM

Quote:

Originally posted by sentricyphen
are these myths or will they help:

1)some say to do a 5 minute cardio stlye warm up before your weight training(which i never do)
walking on the tread mill will do nothing to prepare your arms or shoulders for a good lifting session..unless you are trying to burn alot of fat and are doing alot of supersets and other quick paced exercises, pre-cardio wont do anything other than tire you out. so if your trying to build then dont do cardio before weights.

2)50%of the weight with half the reps
? i dont really understand what this means

3)stretch right after your warm up for about 30 secs

all my clients stretch between every set...reduces post training muscle soreness/ lactic acid build up and allows you to hit a full muscle contraction

sentricyphen · 09-13-2003, 06:37 PM

J'Bo! whats happenin girl?

--what i meant was, say your first set of curls starts @ say 40 lbs, with 10 reps, you would do 20 lbs for 5 reps for the warm up

J'Bo · 09-13-2003, 08:13 PM

Hey Sent...i am just gettin ready to head to the club for the night, listening to some pumpin tracks

For warm up i would do 15reps of 25lbs to warm up and then go for the 40lbs

**P-funk** · 09-14-2003, 11:26 AM

Quote:

walking on the tread mill will do nothing to prepare your arms or shoulders for a good lifting session..unless you are trying to burn alot of fat and are doing alot of supersets and other quick paced exercises, pre-cardio wont do anything other than tire you out. so if your trying to build then dont do cardio before weights.

This statment is not exactley true..

There are two types of warm up that can be done prior to a resistance training workout, a general warm up and a specific warm up.

The specific warm up is what most people opt to do. It consists of performing light movment specific to the movments which are about to be performed in order to get blood in the muscle and prepare it for what is to come (ie light squats, light bench press, shoulder press etc....)

The general warm up is just that.....General. It can be something like calistenics (jumping jack) or stationary bike, tread mill etc.....This type of warm up, all though commonly overlooked is excellent for preparing the body for a workout is several different ways:
a) raising heart rate
b) getting blood flowing
c) improving cardiovascular and respiratory efficiency
etc......

A general warm up does not have to, and should not tire you out. Often time I have done the stationary bike as a warm up on leg day for 10min and still nbever had a problem doing heavy squats.

There are many benfits to both types of wamr up and I encourage you to maybe even try using both of them at the same time. Five minutes of a general warm up to get the blood/oxygen moving to through the body and the heart rate up and then 2-3 light sets of an exercise as a more specific warm up.

J'Bo · 09-14-2003, 12:01 PM

Quote:

Originally posted by P-funk
This statment is not exactley true..

There are two types of warm up that can be done prior to a resistance training workout, a general warm up and a specific warm up.

The specific warm up is what most people opt to do. It consists of performing light movment specific to the movments which are about to be performed in order to get blood in the muscle and prepare it for what is to come (ie light squats, light bench press, shoulder press etc....)

The general warm up is just that.....General. It can be something like calistenics (jumping jack) or stationary bike, tread mill etc.....This type of warm up, all though commonly overlooked is excellent for preparing the body for a workout is several different ways:
a) raising heart rate
b) getting blood flowing
c) improving cardiovascular and respiratory efficiency
etc......

A general warm up does not have to, and should not tire you out. Often time I have done the stationary bike as a warm up on leg day for 10min and still nbever had a problem doing heavy squats.

There are many benfits to both types of wamr up and I encourage you to maybe even try using both of them at the same time. Five minutes of a general warm up to get the blood/oxygen moving to through the body and the heart rate up and then 2-3 light sets of an exercise as a more specific warm up.

Well i geuss we will agree to disagree that the only warm up i would suggest using when you are trying to put on good size is warm up sets...using light weights and high reps.
I believe that there is not need to aerobically warm up.

**Prince** · 09-14-2003, 12:40 PM

Quote:

Originally posted by P-funk
This statment is not exactley true..

There are two types of warm up that can be done prior to a resistance training workout, a general warm up and a specific warm up.

The specific warm up is what most people opt to do. It consists of performing light movment specific to the movments which are about to be performed in order to get blood in the muscle and prepare it for what is to come (ie light squats, light bench press, shoulder press etc....)

The general warm up is just that.....General. It can be something like calistenics (jumping jack) or stationary bike, tread mill etc.....This type of warm up, all though commonly overlooked is excellent for preparing the body for a workout is several different ways:
a) raising heart rate
b) getting blood flowing
c) improving cardiovascular and respiratory efficiency
etc......

A general warm up does not have to, and should not tire you out. Often time I have done the stationary bike as a warm up on leg day for 10min and still nbever had a problem doing heavy squats.

There are many benfits to both types of wamr up and I encourage you to maybe even try using both of them at the same time. Five minutes of a general warm up to get the blood/oxygen moving to through the body and the heart rate up and then 2-3 light sets of an exercise as a more specific warm up.

09-13-2003, 02:38 PM	#1
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	warm ups are these myths or will they help: 1)some say to do a 5 minute cardio stlye warm up before your weight training(which i never do) 2)50%of the weight with half the reps 3)stretch right after your warm up for about 30 secs

09-13-2003, 08:13 PM	#4
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Hey Sent...i am just gettin ready to head to the club for the night, listening to some pumpin tracks For warm up i would do 15reps of 25lbs to warm up and then go for the 40lbs
	....and thats my $.02

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09-13-2003, 06:37 PM	#3
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	J'Bo! whats happenin girl? --what i meant was, say your first set of curls starts @ say 40 lbs, with 10 reps, you would do 20 lbs for 5 reps for the warm up