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Thread: How does everybody warmup?

  1. #1
    Senior Member soclydeza's Avatar
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    How does everybody warmup?

    I decided to rethink the way i warmup for my lifts. wanted see what you guys do and see if you have any advice. thanks

  2. #2
    SchModerator ZenMonkey's Avatar
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    Stretch out calves
    Dislocates
    Leg swings forward, back, and side
    Pull into deep squat stretch
    2x10 12''-24'' box jumps (very fast plyometric style)
    Then ramp to working sets

    It does not take very long and the box jumps prime your CNS (fyi).
    Sarvamangalam!

  3. #3
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    Whatever exercise I'm about to do, I just use about half the weight that I'm going to use for my normal sets, and do 1 or 2 set of 10 reps. Then move on to my normal weight for my normal sets and reps.
    Last edited by Pure Water; 02-05-2010 at 07:22 PM.

  4. #4
    Senior Member berfles's Avatar
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    Bench, squat, deadlift I do:

    135x10
    225x5

    Shoulder press:

    135x5
    135x5


    After those I just go to working sets.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  5. #5
    Moderator Off Road's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    the box jumps prime your CNS (fyi).
    Good idea and not something a lot of people do.
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  6. #6
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    I do about six minutes on the rowing machine to get warm and get the blood flowing. This is far superior to using a bike as it involves the upper body, requires stability in the lower back, doubles as a stretch and mimics the deadlift, squat and power clean.
    I'll usually do a burst of ten hard strokes as well to prime the cns similar to ZM's box jumps.

    Hip flexor stretch.
    Glute activation.
    Leg Swings.
    Squat stretch.
    Arm swings.

    Its probably a ten minute warm-up and definitely worth it.

  7. #7
    Jaynnie Coltler pigout789's Avatar
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    ^Im gonna start doing that i usually use the bike nice advice drummer
    Height: 5,11
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  8. #8
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    Quote Originally Posted by ZenMonkey View Post
    Stretch out calves
    Dislocates
    Leg swings forward, back, and side
    Pull into deep squat stretch
    2x10 12''-24'' box jumps (very fast plyometric style)
    Then ramp to working sets

    It does not take very long and the box jumps prime your CNS (fyi).
    Not too far off what I do actually, including the box jumps.

    And I use the same principle for upper body, with explosive push-ups and dumbell swings or snatch.

    I hate warm-ups/mobility work, they bore me, but once you've been injured, you'd wish you'd done them all your life.

    To the OP, check out Nick Tumminello's very recent article on this site, specifically about upper body warm-ups.

  9. #9
    Moderator Off Road's Avatar
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    One rule that I follow is never make more than 50 lb jumps in weight while warming up.
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  10. #10
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    dynamic stretching is great!! much better than static before a workout. I do some hip/glute activation stuff, leg swings, and other stuff but usually only before squats, front squats, cleans, and deadlifts (wow this is every workout lol).

  11. #11
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by Daniel Roberts View Post
    I hate warm-ups/mobility work, they bore me, but once you've been injured, you'd wish you'd done them all your life.
    You... copy cat.

    Yes. This is how I learned how important a good warm-up can be. I find them equally important in getting into the right mindset.

    I heard someone say once "If you dont have time to warmup and cool down correctly then you dont have time to lift" and I stick to that rule pretty closely.
    Last edited by ZenMonkey; 02-06-2010 at 10:15 AM.
    Sarvamangalam!

  12. #12
    Moderator Off Road's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    cool down correctly.
    Could you give me an idea of how you cool down? My cool down cosists of sitting in my Lazy Boy and trying to get my breath back
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  13. #13
    SchModerator ZenMonkey's Avatar
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    Heh heh,

    After I lift this is what I do:

    Play with some gymnastic stuff (hand stands, dragon flags)
    10-15 minutes of SS cardio (to move blood around and burn FFAs)
    Foam Roll
    Stretching
    Sarvamangalam!

  14. #14
    Wannabebig Member MenaceToSociety's Avatar
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    Uhh i usually just do about 5 minutes of stretching my entire body about 30 seconds with each body part. Im guessing i should probably add a little more to it? lol

  15. #15
    Senior Member Allen Cress's Avatar
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    -Spidermans
    -Frontal and saggital plane leg swings
    -Vertical chop with 5-10lb plate
    -Lateral reach lunge
    -Arm circles
    -Scarecrows
    -Unloading knees with tubing

    Then I do a physical rehersal of whatever my first exercise is and pyramid up weight for 2-4 sets untiul I feel ready to go.

    After training: stretch for 10-15 min and sometimes roll on foam roller

  16. #16
    Father of Three Bosch232's Avatar
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    Quote Originally Posted by drummer View Post
    I do about six minutes on the rowing machine to get warm and get the blood flowing. This is far superior to using a bike as it involves the upper body, requires stability in the lower back, doubles as a stretch and mimics the deadlift, squat and power clean.
    I'll usually do a burst of ten hard strokes as well to prime the cns similar to ZM's box jumps.

    That's what I do as well.
    "A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell." ~ C.S. Lewis

  17. #17
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    if its an upper body day = approx 5 minutes on the rowing machine which is usually 1000 - 1500 m
    this is great to get the blood pumping and all loosey goosey

    if its a leg day = 15 minutes on the bike, usually on the fat burner plus cycle
    i also stretch between EVERY set!!


    that sound about right?
    H - 185cm (6'1") W - 85 kg (188 lbs) Age - 38

  18. #18
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    Sit in the car with the heat on.





















    Good solid stretches with low intensity reps on the movement about to be performed.

  19. #19
    Senior Member ironwill727's Avatar
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    20 Jumping Jacks
    10 Toe touches
    10 leg swings forward
    10 leg swings to the sides
    10 prisoner squats (on leg days only)
    Plank (on leg days only)
    Bridge (on leg days only)

    Then 5 progressive warmup sets on first exercises usually
    1x5
    1x5
    1x5
    1x3
    1x1

    But this depends on the program but usually the same idea is followed.

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