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 17 of 17
  1. #1
    Senior Member Mr. D's Avatar
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    what kind of warmup before lifting is advisable?

    is it recommended to do like 10 minutes on the elliptical or a light jog on treadmill before lifting to get blow flowing and heart rate up?

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  3. #2
    Senior Member deeder's Avatar
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    I usually do about 5 minutes of light cardio and a few warm-up sets with light weight/high reps.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  4. #3

  5. #4
    Senior Member Mr. D's Avatar
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    before starting a 5x5 bench press, what kind of warmup is recommended, 2 sets at half the weight?

  6. #5
    Just watch me ... Built's Avatar
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    A short set with less weight, then maybe another short set with more might work. How much less than your work sets - I'll defer to the experts. I go by how it feels.

  7. #6
    Senior Member deeder's Avatar
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    I do 2 sets of 15 with 90lbs (it's no challenge whatsoever to do 15). Then I do a set of 8 at 130, set of 3-5 at 150. Then my 5x5 at 170lbs.

    Built - I still say do some light cardio before lifting.. Get the body temperature up a little and the blood flowing... I always have terrible workouts if I don't bother with a real warmup
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  8. #7
    Senior Member Mr. D's Avatar
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    so basically something thats not too challenging and you could do it all day? (weight wise)

  9. #8
    Senior Member deeder's Avatar
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    Quote Originally Posted by Mr. D
    so basically something thats not too challenging and you could do it all day? (weight wise)
    LOL! I guess so. I don't have any science to back me up or anything.. But it gets the blood flowing to the muscles I am about to hit and I find it easier than jumping straight into working sets.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  10. #9
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    built this is prob the only time im gonna disagree with you...but any type of workout should be preceded with a short bout on the treadmill (or bike or whatever). not just a warmup with weights
    the grass could be greener, and itll always be greener on the other side, but you just never know....this could be the one

  11. #10
    Senior Member charles_316's Avatar
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    i do 5 min on the treadmill at a pretty good pace before working out...

    like to get warmed up, blood flowin, a lil sweat, etc
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

  12. #11
    Not Done Yet ShockBoxer's Avatar
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    Quote Originally Posted by the one
    built this is prob the only time im gonna disagree with you...but any type of workout should be preceded with a short bout on the treadmill (or bike or whatever). not just a warmup with weights
    Why?
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  13. #12
    Senior Member Eszekial's Avatar
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    Paul Stagg wrote a very good article about his warm-up.
    http://www.wannabebig.com/author.php?author=9
    It looks like he starts off at about 1/2 of what he plans at maxing out at for the day for 2 warm-up sets.

  14. #13
    Senior Member deeder's Avatar
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    Quote Originally Posted by ShockBoxer
    Why?
    The question wasn't directed at me but I'll answer anyway.

    It might very well just be me, but I don't feel ready to fully exert myself unless I'm sweating a little.

    It could be entirely psychological but I think many people function this way.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  15. #14
    I'm bringin sexy back lifter4life's Avatar
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    Shop around at t-nation.com. I'm sure there is an article about this there. That is if you can't find the answer here first.

  16. #15
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    the reason is because you need to increase the temperature of the body, thus weakening the bond between 02 and hemoglobin....(just learned this in my ex phys class thats why its so fresh haha)
    the grass could be greener, and itll always be greener on the other side, but you just never know....this could be the one

  17. #16
    back at it Beast's Avatar
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    I take about 4 or 5 warm up sets before hitting working sets. Works well for me.

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  18. #17
    considering lipo Skinny Fat's Avatar
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    I'm not going to give any advice - the people above me are doing a great job. This is just anecdotal:

    Because my bench has been increasing fairly rapidly, and because I'm still not 'used' to doing that much, per se, I like to warm up with 5x the bar, then 3x135, then put whatever I need to do on the bar. That makes my muscles remember what they're supposed to do (I work out shortly after I wake up, so that's something I need to do), then I get to feel a little weight. But I keep the set to almost nothing, because I don't actually want to start 'feeling it'. If that makes any sense at all.

    For strictly lifting purposes - lift something. For general 'warming up', a little cardio works well for me. Especially when I'm working out at 7:30 am and it's 25 outside.

    Don't ask for a lighter load. Ask for a stronger back.


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