View Full Version : warming up?
05-08-2006, 05:36 PM
i need some help with how to warm up for the major lifts...
what would be some good ways to warm up for bench squat and deadlift where i wouldnt be tired before i start, please respond...thanks
There are a lot of ways...
>> 5 mins of walking.. get the blood pumping...
>> or try some Jumping Jacks or Jump Roping...
>> or try lighter warm up weights...
I personally combine them..
On leg day, I'll start with 25 JJs, then 10 reps of 45, 20 JJs and 5 reps of 135 and then 15 JJs... b4 I start the major portion of my routine 5x5 or pyramid or whatever...
A lot of folks stick to one or other.. but you will to try different combinations to find what is best for you..
05-08-2006, 06:46 PM
This is what I did today for deadlifts (which I am weak at since I haven't done it long, so no making fun :rolleyes: )
I start out with 2 sets of 135 for 5 reps each. This just gets the blood flowing.
I then jumped to 1 set of 185 for 8 reps (mostly to prove to my buddy that I could "rep" this weight although I usually don't rep more than 5 reps with DL) so probably go down to 3 reps.
Next was 205 for 3 reps
My "heavy" set was a set of 235 for 2 reps (this is limited by my damn grip strength!)
I do similar things with bench press- start low and work my way up with low reps until I go "heavy".
Just my way of doing it.
05-08-2006, 06:48 PM
You may want to look at this as well- although it pertains more to maxing.
05-08-2006, 08:15 PM
Im a fan of just adjusting the weight but doing some singles to triples up to what you wanna do, that and I smoke a little crack before I max.
05-09-2006, 05:34 AM
I jump on the bike or rowing machine for 3-5minutes to get some warmth up, then I like some highish reps with low weights. MMN used something like 30 reps for his warm up set, 15 is the most I'd do.
05-09-2006, 08:51 AM
MMN used something like 30 reps for his warm up set, 15 is the most I'd do.
30 with the bar, so it's very light. Reps drop quickly in later warmup sets.
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