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The Perfect Warmup

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  1. 10-23-2005, 01:22 PM #1
    BigDyl
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    The Perfect Warmup

    As with everything else, I'm sure there is a proper way to warmup, not just going by "feel." With that said, what kind of percentages and number of sets at these percentages do people reccomend to warmup with?

    Assume that someone warms up with 50% 1 rep max for 12-20 reps. Another individual uses the same weight, but does 3 sets of 6-8 reps, spaced out, one minuted between each set. Who will be more prepared?

    I remember someone suggesting that you start with a warmup weight, do 3 reps, rest go up 20 LB's, do three reps, rinse, repeat. However, could there be a more efficient approach?
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  3. 10-23-2005, 01:28 PM #2
    Squaggleboggin
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    I've always done 3x3 with no less than 50% of my working sets, and then 3x2 working sets with no less than 90% of my 1RM. That always seems to work for me because the warm ups are a moderate weight but not too many reps to cause fatigue before an intense workout.
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  4. 10-23-2005, 01:34 PM #3
    Mudge
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    Warmups depend on the movement and how I feel, and what my training is going to be like for that day.

    So yeah, I go by feel. Why force yourself into something that doesn't feel right that day, even though it did last week?

    "Perfection" must be adjusted to the circumstances.
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  5. 10-23-2005, 01:48 PM #4
    TJ Cline
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    I think when you start off with the first exercise of the day.....say squats or bench press....
    Its critical to warm up well......and when you are hitting high numbers on those lifts you really need to warm up..

    If you max bench is only 185 then who cares if you warm up......but when you're hitting 400+ you better warm up and do it well.
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  6. 10-23-2005, 01:50 PM #5
    Mudge
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    Yep, when I lifted a lot less warmups were far less important as far as me getting hurt or even making a lift.

    So once again, things change. You change with them, there is no "perfect warmup" routine.
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