What about doin calisthenics for warmups instead of using weights. ex: pushups as warmup for chest xcercise, or dips prior to tricep xcercise. I never really hear of people doing this, I always here people doin progressive weight sets at 25-30% of working weight. Just wondering what your opinions are..
Progressive warm ups are better.
First of all, you should never feel the "burn" during your warm up, do enough to get a light pump.
Progressive warm ups serve to "prime" the nervous system for heavier sets (fires the high threshold fibers more efficeintly). This would allow you to be able to handle more weight during your work sets, consequently, more muscle growth.
You warm-ups should look something like this:
Set 1 - 50% working weight, 10 reps, 60 sec rest
Set 2 - 60% working weight, 8 reps, 60 sec rest
Set 3 - 75% working weight, 4 reps, 2 min rest
Set 4 - 85% working weight, 2 reps, 3 min rest
Set 5 - 90% working weight, 1 rep, 3 min rest
Cack's right. Too light of a warm-up with higher reps will result in more build-up of lactic acid, and may hinder your strength slightly during the work sets.
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when i first started working out i would do 200 body weight squats as a warm up for my weighted squats
doing this will only tire u out and u will not be able to squat as much weight as u normally would.
the idea of warming up is to do just that, warmup. not to drain your energy.
Last edited by mds_79; 06-03-2001 at 05:16 PM.
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