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  1. #1
    Smallnaturalbuilder is offline Associate Member
    Join Date
    Aug 2003

    I need somebody to explain me how to properly warm-up

    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.

  2. #2
    GetPsycho's Avatar
    GetPsycho is offline Associate Member
    Join Date
    Jul 2003
    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....

  3. #3
    Pump_30's Avatar
    Pump_30 is offline Junior Member
    Join Date
    Jul 2003
    NJ, Woodbridge
    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.....

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