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
Stretch out calves
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).
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.
Bench, squat, deadlift I do:
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.
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.
Its probably a ten minute warm-up and definitely worth it.
^Im gonna start doing that i usually use the bike nice advice drummer
Weight: 194 (Dieting to 9-10% BF )
The only thing wrong in this world is religon.
Why doesn't God heal amputees?
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.
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).
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.
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)
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
-Frontal and saggital plane leg swings
-Vertical chop with 5-10lb plate
-Lateral reach lunge
-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
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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
Sit in the car with the heat on.
Good solid stretches with low intensity reps on the movement about to be performed.
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
But this depends on the program but usually the same idea is followed.