Author Topic: Warming Up Prior To Working Out  (Read 2861 times)

Offline BadAssSRT8

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Warming Up Prior To Working Out
« on: December 03, 2014, 03:41:35 PM »
Being that I'm new to all of this as it relates to training and fitness and bodybuilding I've a question to ask regarding warming oneself up prior to beginning ones workout.

My trainer / coach has a six day a week cardio fitness and bodybuilding program set up for me, but the question I have is this:

Is there a specific "warm up" that one should do, or is ones body ready to hit the ground running per se? Is it a stretching routine or more like just start doing the prescribed workout program but start at smaller weights for a set or two before hitting it like its prescribed?

Thanks for your assistance :)

Conrad............


Online BigDaddy

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Re: Warming Up Prior To Working Out
« Reply #1 on: December 03, 2014, 03:46:24 PM »
I always stretch before and after each workout.  Nothing crazy, maybe five minutes or so.  Just simple stretches for all the major muscle groups.

I then usually do 5 to 10 minutes of some kind of cardio before hand to get everything moving, and warmed up.

Then when I lift I'll do a set or 2 at light weights to warm up for the specific exercise, and make sure my body is ready to handle the heavier weights.
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Offline piperdown

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Re: Warming Up Prior To Working Out
« Reply #2 on: December 03, 2014, 03:48:39 PM »
Your trainer should have incorporated a warmup into your plan. If they didn't...well, I'd question the trainer.

That being said, I run SL5x5. X lbs for 5 sets of 5 reps with resting in between.

To give you an example, when I'm doing squats I'll do:

Body Weight squats x10
Barbell squats x10
95lbs x 5
135x5
155x3
175x1

Then the working sets, which for my upcoming session will be 185lbs 5x5.

Lighter weights warm everything else, gradual increasing with heavy weights prime the CNS for the final sets.

If you pop into the Journal section you'll see some of us list our warm up schedule and weights prior to the main lift.

Hope this helps.
Eric

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Bench 305 pr
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Online FLEX

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Re: Warming Up Prior To Working Out
« Reply #3 on: December 03, 2014, 03:49:05 PM »
When I am lifting I 'warm-up' by doing light sets.

When I do cardio (rarely) I don't feel the need to warm up.  I just go at.

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Offline BadAssSRT8

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Re: Warming Up Prior To Working Out
« Reply #4 on: December 03, 2014, 03:54:26 PM »
Thanks for the input everyone, it's appreciated :)

Offline piperdown

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Re: Warming Up Prior To Working Out
« Reply #5 on: December 03, 2014, 04:23:13 PM »
When I am lifting I 'warm-up' by doing light sets.

When I do cardio (rarely) I don't feel the need to warm up.  I just go at.

Yeah, but your "cardio" is walking into the beer store, grabbing the beer and going back to the car....of course you don't need to warm up for that.. :P
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online BigDaddy

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Re: Warming Up Prior To Working Out
« Reply #6 on: December 03, 2014, 04:39:27 PM »
When I am lifting I 'warm-up' by doing light sets.

When I do cardio (rarely) I don't feel the need to warm up.  I just go at.

Yeah, but your "cardio" is walking into the beer store, grabbing the beer and going back to the car....of course you don't need to warm up for that.. :P

Have you ever seen the amount of beer Flex carries out of the beer store?  :o
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline piperdown

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Re: Warming Up Prior To Working Out
« Reply #7 on: December 03, 2014, 05:23:06 PM »
When I am lifting I 'warm-up' by doing light sets.

When I do cardio (rarely) I don't feel the need to warm up.  I just go at.

Yeah, but your "cardio" is walking into the beer store, grabbing the beer and going back to the car....of course you don't need to warm up for that.. :P

Have you ever seen the amount of beer Flex carries out of the beer store?  :o

Hence why he hits SQ and DL hard.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Greg

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Re: Warming Up Prior To Working Out
« Reply #8 on: December 03, 2014, 07:08:27 PM »
Warm ups are similar to others, if benching that day I will rep the bar x 10 and go to #95 for 5. I do similar stuff for all the other lifts as well. As far as cardio goes, my idea of it is to simply lift weights faster.

Offline BLK00TJ

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Re: Warming Up Prior To Working Out
« Reply #9 on: December 03, 2014, 09:49:21 PM »
I'm not lifting for bodybuilding so mine may be different.  I always do bar x10 for a few sets then add 25/45 plates doing reps from 5 to 1 up to or past my working set weight.  For instance, tonight for squats where the first working set was 280x8 and I did the following:

   barx2x10
   95x5
   135x5
   185x5
   225x3
   275x1
   315x1

   280x8 (first working set)

Going a bit higher in weight primes my CNS and makes my first workset feel nice and light.  I stretch during my warmup sets, between sets, and post workout.

Offline halfway

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Re: Warming Up Prior To Working Out
« Reply #10 on: December 03, 2014, 10:51:35 PM »
I spend almost as long warming up as I do lifting these days

10 mins on the treadmill to loosen up

mobility work and stretching especially for the lower back for 10 mins or so

band work for another 5-10 mins

Then usually 90lb jumps in weight up to the top set. I'll only do a rep or two per warmup set before I hit a work set

Offline Cali

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Re: Warming Up Prior To Working Out
« Reply #11 on: December 03, 2014, 10:53:37 PM »
I spend almost as long warming up as I do lifting these days

10 mins on the treadmill to loosen up

mobility work and stretching especially for the lower back for 10 mins or so

band work for another 5-10 mins

Then usually 90lb jumps in weight up to the top set. I'll only do a rep or two per warmup set before I hit a work set

That's a good habit to get into.
I seriously need to do mobility work, I've quite literally been diagnosed by a surgeon with a lack of mobility.
EVERYTHING you put in your body matters IF you want to reach your maximum potential.

Offline tobymax

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Re: Warming Up Prior To Working Out
« Reply #12 on: December 04, 2014, 12:02:01 PM »
I do a few light weight sets to warm up, usually with the bar only. 

I also like to stretch before doing anything.  There are conflicting opinions about stretching before lifting, as some say it can make you more injury-prone.  I just don't feel right if I don't do a little stretching for 4 or 5 minutes, and I don't "hold" the stretch.  Just enough to loosen up and get the blood flowing.  If I want to do more serious stretching for flexibility, I do that after the workout.
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Offline BadAssSRT8

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Re: Warming Up Prior To Working Out
« Reply #13 on: December 04, 2014, 03:10:23 PM »
Appreciate all the great info All - stretching will be done before and after working out indeed. This guy here has not stretched more than my arm for a beer in 39 years lol   ;D

Offline Get-n-fit

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Re: Warming Up Prior To Working Out
« Reply #14 on: December 04, 2014, 03:13:51 PM »
I never stretch pre-workout.  I'm a strong believer in warm up sets...as many as needed.  A physical therapist once told me to think of your muscles and tendons like a new piece of gum.  If you unwrap it and try to stretch it, it's going to immediately snap; however if you chew on it for a while and get it warmed up you can stretch the phuck out of it. 
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