Warm-ups

BigDyl · 11-02-2005, 06:14 PM

"Okay, so it appears that a warm-up can improve performance and minimize tissue stress, but is it absolutely necessary? No! Simply going through the motions of any exercise is sufficient to supply blood to the appropriate working muscles. Just a few reps is all you need to really warm-up the muscles. Aerobic activity isn't necessary and may in fact zap some valuable energy as well as time."

http://www.t-nation.com/readTopic.do...ydra?id=804576

Squaggleboggin · 11-02-2005, 06:43 PM

That's really long. Having read your post, my warm ups consist of only nine repetitions per exercise (typically). No, it's not necessary, but if you plan on just walking into a gym and doing a 600 deadlift cold, let me know how that works out for you (aimed not at you but at whoever made the statement).

**P-funk** · 11-02-2005, 07:11 PM

I warm up pretty extensively when I train.

The13ig13adWolf · 11-02-2005, 07:29 PM

a warm up set serves as sortof a neuromuscular rehearsal of the lift and is a chance for your body to get used to progressively heavier loads. however, most people will throw on some weight...knock out 20 reps, throw on some more....knock out another 15....load and repeat....load and repeat. not a great option and counterproductive for maximal strength in the lift.

the more motor units recruited, the more force production is possible. with that said, the goal is to recruit and activate as many fast twitch motor units as possible. the problem with high rep warm ups....they contribute to the build up of residual fatigue and produce lactic acid. the production of lactic acid also contributes to an increase in blood acidity which is associated with impaired motor unit recruitment. lactic acid impairs the nervous system's ability to recruit and activate the high threshold (with the greatest size and strength potential) motor units.

to avoid it = low rep warm up sets. ie. maybe 4 sets of between 3-5 reps.

TJ Cline · 11-02-2005, 08:53 PM

Quote:

Originally Posted by BigDyl

"Okay, so it appears that a warm-up can improve performance and minimize tissue stress, but is it absolutely necessary? No! Simply going through the motions of any exercise is sufficient to supply blood to the appropriate working muscles. Just a few reps is all you need to really warm-up the muscles. Aerobic activity isn't necessary and may in fact zap some valuable energy as well as time."

http://www.t-nation.com/readTopic.do...ydra?id=804576

I disagree with you 100%
A little baby can do anything and grow without injury....
But when you become a Woman or a Man you need to warmup before your workout.
10 min light cardio...
then several sets ( high 12 and low reps 3-5) before you hit the big movements...ie, bench, squat, press and dead lift ect...

LAM · 11-02-2005, 09:29 PM

Quote:

Originally Posted by P-funk

I warm up pretty extensively when I train.

ditto...I may do 5-6 sets for a body part but only 2 of those sets may be actual working sets

**CowPimp** · 11-02-2005, 09:58 PM

Quote:

Originally Posted by BigDyl

"Okay, so it appears that a warm-up can improve performance and minimize tissue stress, but is it absolutely necessary? No! Simply going through the motions of any exercise is sufficient to supply blood to the appropriate working muscles. Just a few reps is all you need to really warm-up the muscles. Aerobic activity isn't necessary and may in fact zap some valuable energy as well as time."

http://www.t-nation.com/readTopic.do...ydra?id=804576

I don't really have time to read that article tonight, but when I get home tomorrow I will. However, I prefer to play it safe and warmup more extensively.

I always start of with 5 minutes of some form of cardio before touching any weight. If my working sets will be under 90% of my 1RM, then I typically do 3 warmup sets at 8, 5, and 3 repetitions. I don't like doing too many repetitions. I feel like I induce unecessary fatigue if I do so. I don't wait in between the first two warmup sets, wait 20-30 seconds between the 2nd and 3rd warmup sets, then wait about 90 seconds until I do my working set.

Here's what I did for a movement the other day, as an example:
95 x 8
135 x 5
185 x 3
207 x 6, 6, 6

I feel like I've struck a pretty good balance between neuromuscular preparedness, fatigue, and acclimation of soft tissue to heavier weights.

lnvanry · 11-02-2005, 11:59 PM

I do very little warmup...maybe warmup one set for each muscle group. Never got an injury either, but I do not go extremely heavy either.

**Dale Mabry** · 11-03-2005, 10:27 AM

An explosive activity, such as the movements used during a specific dynamic warm-up, will recruit as many motor units, if not more, as a warm set of the specific exercise without the resultant muscle damage created by the eccentric movement.

boilermaker · 11-03-2005, 10:40 AM

So, if you properly warmup for working sets of squats and deadlilfts, do you still need warmup sets for exercises immediately following like leg press, leg curls, calf raises, etc.?

The13ig13adWolf · 11-03-2005, 11:44 AM

Quote:

Originally Posted by boilermaker

So, if you properly warmup for working sets of squats and deadlilfts, do you still need warmup sets for exercises immediately following like leg press, leg curls, calf raises, etc.?

no.

**P-funk** · 11-03-2005, 01:11 PM

Quote:

Originally Posted by boilermaker

So, if you properly warmup for working sets of squats and deadlilfts, do you still need warmup sets for exercises immediately following like leg press, leg curls, calf raises, etc.?

single joint exercises I don't.

Multi-joint exercises always get a warm up set when I train.

BigDyl · 11-03-2005, 03:09 PM

Got some heavy hitters postin' in my thread here.

I just posted the article as food for thought, as I'm not saying I agree 100% with it. It even goes into detail about a smarter way to warm-up, which is still warming up...

**Dale Mabry** · 11-03-2005, 03:24 PM

Quote:

Originally Posted by BigDyl

Got some heavy hitters postin' in my thread here.

I just posted the article as food for thought, as I'm not saying I agree 100% with it. It even goes into detail about a smarter way to warm-up, which is still warming up...

This is a no spin zone guvna.

BigDyl · 11-03-2005, 03:25 PM

Quote:

Originally Posted by Dale Mabry

This is a no spin zone guvna.

11-02-2005, 06:43 PM	#2
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	That's really long. Having read your post, my warm ups consist of only nine repetitions per exercise (typically). No, it's not necessary, but if you plan on just walking into a gym and doing a 600 deadlift cold, let me know how that works out for you (aimed not at you but at whoever made the statement).
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

11-02-2005, 07:11 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,431	I warm up pretty extensively when I train.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-02-2005, 07:29 PM	#4
The13ig13adWolf IM Ball Buster Join Date: Jul 2005 Location: I win... Posts: 1,367	a warm up set serves as sortof a neuromuscular rehearsal of the lift and is a chance for your body to get used to progressively heavier loads. however, most people will throw on some weight...knock out 20 reps, throw on some more....knock out another 15....load and repeat....load and repeat. not a great option and counterproductive for maximal strength in the lift. the more motor units recruited, the more force production is possible. with that said, the goal is to recruit and activate as many fast twitch motor units as possible. the problem with high rep warm ups....they contribute to the build up of residual fatigue and produce lactic acid. the production of lactic acid also contributes to an increase in blood acidity which is associated with impaired motor unit recruitment. lactic acid impairs the nervous system's ability to recruit and activate the high threshold (with the greatest size and strength potential) motor units. to avoid it = low rep warm up sets. ie. maybe 4 sets of between 3-5 reps.
	Some people get lost in thought because it's such unfamiliar territory. -G. Behn

11-03-2005, 10:27 AM	#9
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	An explosive activity, such as the movements used during a specific dynamic warm-up, will recruit as many motor units, if not more, as a warm set of the specific exercise without the resultant muscle damage created by the eccentric movement.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-03-2005, 10:40 AM	#10
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	So, if you properly warmup for working sets of squats and deadlilfts, do you still need warmup sets for exercises immediately following like leg press, leg curls, calf raises, etc.?
	My Journal: Are We Almost There Yet?

11-02-2005, 11:59 PM	#8
lnvanry primeau Join Date: Nov 2004 Location: Phoenix Posts: 3,043 Photos: 12	I do very little warmup...maybe warmup one set for each muscle group. Never got an injury either, but I do not go extremely heavy either.

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