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5:36 am
May 12, 2010
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Darrin
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Before lifting, do you do a series of full body warms ups, or do you just to light sets of the actual lifts you are about to do that workout? Or combination? What do you do?
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1:08 pm
May 12, 2010
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Jasper
| | Holland | |
| Member | posts 7 | |
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Post edited 5:09 pm – May 12, 2010 by Jasper
The only warming up I do is on the elleptical (sp?) machine. I usually do this for about 5 minutes on a steady but challenging pace. I prefer the elleptical machine over other cardio machines because it involves your whole body and all muscles equally, without wearing you out before the work begins.
I don't do light sets (yet), because I feel like the regular weight I use isn't very high yet. I feel like doing a light set to warm up isn't more beneficial to my body than doing my usually 5 minutes on the elleptical.
(by the way, I go to the gym on my bike so that's a bit of a warming up already, especially when it storms lol)
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3:33 am
May 15, 2010
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truparad0x
| | Mass | |
| Member | posts 25 | |
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My warmup consists of prevention warmups as a result of past injuries. Haha. Mainly, I do arm circles, hip rotations, and neck turns/rotations. I like to get all the joints loose and ready to go. Depending on the lift, I'll also do 1 – 2 sets with lighter weights as a warmup. These do not count towards my working sets. For example, if I wanted to do three sets of chest presses at 210lb, I might do a set at 170 to get my muscles primed.
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1:01 pm
May 17, 2010
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gregsfc
| | Rickman, Tennessee | |
| Member | posts 145 | |
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For me, rotations, as mentioned earlier, are a good way to start the warmup process (neck, hips, knee and ankle), because it gets the fluids moving around the joints (this is also recommended in the Army PT manual). If I have joints with prior injuries (i.e. lower back), I spend more time warming those up, because they take longer to get loose. I then do 3-5 minutes on any aeorbic machine; just to good the blood flowing. I then do some dynamic stretches with more focus on the areas I'll be training. Warm up sets depend on how close to 1-rep max I'll be training at. If I'm training heavy, I must gradually move up the weight to prime my nervous system for the big lifts. If I don't do this, I just feel like the heavy weight are going to crush me. If I'm not going heavy, I just do a set or two of very light weight just to make sure I get the mechanics and pace right.
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