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Thread: How do I warmup for heavy strength-training sets?

  1. #1
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    How do I warmup for heavy strength-training sets?

    I know my warmups aren't very good, so I wanna ask you guys how to properly warm up. I'm asking how to warm up on the Incline BB Bench Press, just as an example. My 1RM is 120, and I stick with heavy sets with reps ranging from 1-3. So, what would be the best way to warmup? How many sets and how many reps, and at what % of my 1RM.

    Btw, I'll also be doing a jump rope warmup before doing these CNS warmups.
    Last edited by fixationdarknes; 03-10-2005 at 05:43 PM.
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    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  2. #2
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Anthony told me that for heavy sets, use 3-6 reps as a baseline of warmups. But isn't it necessary to do more reps to get the blood flowing? Or is all that bloodflow stuff taken care of when I do my jump rope warmup before the actual benching warmup?
    Last edited by fixationdarknes; 03-10-2005 at 07:01 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  3. #3
    Fatass Powerlifter tholian8's Avatar
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    If your body is warmed up from jumping rope, you can go with multiple sets of 3 for as long as you can stand it (provided your form is correct, of course). In fact, you can go from sets of 3 to a 1-rep max. I do this once a week (minus the rope jumping).
    "The female of the species is more deadly than the male."

    My attempts at lifting heavy objects

    Current maxes:

    Squat 145 kg (320 lbs)
    Bench 67.5 kg (149 lbs)
    DL: 142.5 kg (314 lbs)

    ...oh, and I'm a girl.

  4. #4
    Go Heels! MixmasterNash's Avatar
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    E.g.: jump rope (full body cardio warmup), 45x20x2 (motion specific warmup for muscles), 60x3, 75x2, 90x1 (CNS), then work sets.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  5. #5
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Thanks guys. Also, when I'm doing the warmups (sets of 3 reps), how easy should the sets be? Should it take effort at all?
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  6. #6
    Senior Member Anthony's Avatar
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    See my post in your progression thread.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  7. #7
    Senior Member GEOFF361's Avatar
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    hey, there is no jump rope at my gym, is pushups a good warmup?
    :alcoholic

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