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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Results 1 to 16 of 16
  1. #1
    Matt04
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    How do you warm up for your sets?

    Hey,

    i was just wondering how you warm up for your sets of each muscle group?

    just say if you were to warm up for bench, deadlifts, squats and military press, would they differ for each exercise or is there a was you can use the same rep scheme and get the same effect.

    i usually do 2 sets of 10 witha fairly light weight, say 40% 1RM.

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  3. #2
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    Thats fine it doesnt matter what you do or how many sets/reps as long as you feel you have warmed and stretched that muscle enough
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  4. #3
    Matt04
    Guest
    but i have herd that streching before doing resistant training causes you to not to lift as much as you could. that was the reason i stopped streching before my workouts.

  5. #4
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    I would presume that with you exerting so much pressure on your muscles it would be well advised to stretch first and or warm up as seriouse injury can be caused for weightlifting especially with tight muscles. Also stretching will help your joints and tendons loosen up. However i could be wrong and their may be some truth in what you say.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  6. #5
    Matt04
    Guest
    i remember i read an article on it, but i dont remember where it was from. it might have been the same site that talks about the MAX-OT program.

  7. #6
    Ma Sarap! HighExpectation's Avatar
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    i dont stretch at all before lifting...stretch after lifting...

    I typically do what you do with some light sets of the exercise before my working sets....
    High achievement always takes place in the framework of high expectation.

  8. #7
    Senior Member Anthony's Avatar
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    For stretching .... http://seattletimes.nwsource.com/htm...stretch16.html

    For warmups .... it depends on your rep range and number of sets. When I'm using triples and singles, I'll do 4-6 warmup sets of gradually heavier weight. Right now I'm using 5x5, so I'll do 2-3 sets of gradually heavier weight.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  9. #8
    eater of food dw06wu's Avatar
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    I don't stretch, but I warmup Max-OT rules. Basically, 2 low weight high rep sets to get blood and warmth pumping (12@50%, 10@50%), one in the middle (6@66.6%), and two weight acclimation sets to stretch the tendons (3@80%, 1@90%). Then continue with the heavy working set. Keep in mind this warmup is designed for someone using working sets between 4-6 rep failure range (85%-95% of 1RM).
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  10. #9
    As I Am Paul Stagg's Avatar
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    Dynamic stretchng prior to training, static stretching after.

    My warmups depend on how I'm feeling.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
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  11. #10
    squat it all!
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    it depends on what excercise i'm doing. for squats and bench and other heavy ones, i usually progress up to my working sets with three warmups of increasing weight.
    always hungry...

  12. #11
    Senior Member
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    Squats and Deads I do several warmup sets as follows:
    (1) the bar,
    (2) 135x6
    (3)185x6
    (4)225x6
    (5) Then my all out work set

    Dummbell Bench I do two warm-up sets:
    (1) 35lb DB
    (2) 65lb DB
    (3) All out workset 100lb dbs currently

  13. #12
    Grammar Nazi BG5150's Avatar
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    Here is the Max-OT warmup:

    Set Type Reps %
    1 w-u 12 50% or working weight (medium pace)
    2 w-u 10 50% (a bit faster)
    3 w-u 6 67%
    4 accl 3 80%
    5 accl 1 ~90%
    6-8 work 4-6 105% of previous weight

    Never go to failure during a w/u or acclim set. I try to use a 2-1-4 tempo. (I may have it backwards, but it's 2 up, slight pause, 3-4 down for bench).

    Remember to only warm up a body part once. If you are doing flat and incline or incline and flyes, you only do the warmup sets once. You may want to do a brief acclim set for the second, third, etc exercises.

    I don't always follow this to a T, but I've been successful with it in the past.
    Last edited by BG5150; 10-26-2005 at 04:08 PM.
    There are no stupid questions, just stupid people.
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  14. #13
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    I'll usually do triples with gradually heavier weight (at least a few warmup sets) when I'm doing reps for my sets. With deadlifts, where many times I do work sets with singles, I warmup with singles with gradually heavier weight.
    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.

  15. #14
    Senior Member jtteg_x's Avatar
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    in order:
    12 reps of 50% (very good reps, concentrating more on form)
    10 reps of 60%
    8 reps of 80%
    3 reps of 80%
    1 rep of 90%
    *these are all warms up and are treated like them, NOT SETS*
    1rm max

    *this only applys to my max out days when im shooting for PR's*

  16. #15
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    You don't have to get all technical with that percentage stuff. Just keep adding on weight in an orderly fashion.
    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.

  17. #16
    Banned
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    Whatever exercise I'm doing, i usually just do about 15-20 reps of real light weight with a nice stretched pause at the bottom.

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