I have tried a lot of different warm-ups/warm up strategies over time. My desired outcomes from warming up are the following in order of priority:
1. Avoid/minimize injury
2. Improve mobility
3. Produce max strenght
A typical warm up for me currently is as follows:
10min walk, 1min run, hip-flexor stretch, 1-leg hip-thrust glute-bridges, shoulder dislocations
I then do warm up sets for squats (which I always do 1st) using ~30%5RM and then ~70%5RM
Please critique my warm up and provide advice...
I have already gotten some feedback on my 10min walk/1 min run. Some one stronger than I has been saying it is possible my walk/run are holding back my strenght by tiring out my muscles... I don't agree but, they have more experience than I do so....
TWO warm-up sets...??? Thats it...???
I'd say the pre-lift cardio is a personal preference, but i think its hurting your bottom line a tad. Maybe 2-3 minutes ov light-resistance rowing machine, light stretching, dislocates are always good, then go.
As for warm-up, i go far to the other end ov the scale... I like a LOT ov warm-up sets, though i have the work-capacity to do them and not tire. For (say) a 400lb all-out max squat:
bar x whatever makes you happy
225x3 (you really are pretty much 'warm' enough by here, the rest is just acclimation)
385x1 (stop here or somewhere near here if its just a 'daily max' you're after)
I like about 10 sets (not including barwork) to see my top lift. My reasoning for that is it greases the groove very well, i'm a very technical squatter (and sets are practice), and the smaller jumps really kinda make the mounting weight seem like less.
If you wanted to do this, it might take you a while to work up to the capacity to do this many sets without tiring on the big stuff. I think most good lifters probably fall somewhere in between what you do and what i do... 5-7 sets to max.
Last edited by Judas; 10-25-2012 at 06:28 PM.
I tend to take more time warming up with the weights rather than the running and walking.
Sometimes I'll come in early and do some reverse hypers and hip stretches but that's about it.
Seems to me you're over complicating it a little bit.
I would add in some soft tissue work via a roller and lacrosse ball. I especially like indian clubs for my bench days.
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I like light stretching, some foam roller, and a few sets with the bar..... then get to it. Nothing crazy, no sweat broken, not fatigued at all......
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I foam roll and go through a warmup of about 12-15 dynamic stretches and some band work. I always have a pretty good sweat before I train. I used to just warm up with lighter weights, but that stopped working. So I was doing the above warmup and starting off with lighter weights. I think it was wearing me out a bit and it took me forever before I got to top sets. Last night I took plate jumps to 495 and it felt great. So, with a dialed in warmup I can get to heavier weights faster. I still hate warming up though.
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