The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Doing Warm Ups

  1. #1
    Let's weightlift! backdraft005's Avatar
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    Jul 2009
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    USA, Maine
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    52

    Doing Warm Ups

    How important are they?

    I learned my lesson today, strained a muscle near my groin. Weirdest ****ing feeling too, like its tugging at my sack

    Anyways I plan on doing some stretches and warm-ups from now on. But I've seen some warms on here and they look ridiculous (like several sets). I assume warm-ups become increasingly important as you life more?

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  3. #2
    Strength & Protection Kiaran's Avatar
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    Littleton, CO
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    As the weights get heavier, the warmups become critical. I spend 10-20 minutes warming up, depending on what I am doing that day. Squat/DL warmups take the longest. I always do the following prior to lifting any weight on squat or deadlift day:

    - 15 forward leg swings (each leg)
    - 15 side-to-side leg swings (each leg)
    - 15 Banded Hip Abductions
    - 20 Terminal Knee Extensions (each leg)
    - 10 Split Squats (each leg)
    - 15 Shoulder Dislocates w/ PVC pipe
    - 10 GHR Situps
    - (complete two rounds of the above movements in a circuit fashion, no resting, this is warmup)
    - 2-3 sets of 3 quick, explosive high jumping (as high as you can), tucking knees to chest at top and firing from full tuck at bottom (this gets my CNS started).

    Link to some good dynamic hip warmup stuff: http://stronglifts.com/7-dynamic-str...-hip-mobility/

    Link to TKEs: http://asp.elitefts.com/qa/default.a...=33895&tid=115

    This warmup has helped me out a lot. You should also pickup a couple of Purple (Light) JumpStretch bands from EFS to do the hip abductions and TKEs. The TKEs are the greatest thing I ever started doing for my knees.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

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