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I've been training for 10 months, but I honestly don't warm-up properly, and they tell me it is one of the reasons I may feel too hurt when I finish my work-outs. I would really appreciate someone who can tell me a good way to warm-up before lifting the weights.
leg day
i spend 5 minutes on the stationary bike and then another 5 minutes stretching my hams and quads. (dont stretch a cold muscle)
once i get started i usually do 1 warmup set on my first 2 exercises. but i always pyramid the weight up so in essence i am warming up as i go. for squats for example... 135 x 20, 225 x 12
275 x 8, 315 x 6, 335 x 4. that is my personal preference. i know other people who will do 2 light warmup sets and then go straight to the heavy stuff. like this 135 x 20, 185 x 15, 315 x 5, etc...
i find that i stay un-injured if i use ascending pyramid schemes
for upper body days
i always spend about 10 minutes doing light rotator cuff work and shoulder stretching. then once i get going on the targeted muscle group i will do 1 warmup set on my first 2 exercises, again using ascending pyramids after that. so for flat bench.... 135 x 20, 185 x 12, 225 x 10, 275 x 6, etc....
I've been lifting for about 18 years.......37 y/o now......When I bench my 1st set at 135lbs is my warm up up and max out about 225lbs.......I do not go thru any warm-up ritual.......I have never pulled or strained a muscle in my life
If I'm squatting.........I'll do the same thing
My muscles are soar as hell the next couple of days but I doubt it's from not warming up properly.....