How important are warm up sets, really?

[gbrice75]

Please don't flame me for asking this! I probably already know the answer - most of you will say VERY important.

I'll be the first to admit that I hardly do them, and if that's hindering my progress then I need to start.

The main reason is because it adds too much time to my workout, and i'm limited as I go in the am and need to leave for work. 2-3 warm up sets per exercise winds up being and extra half hour!

The other reason is this - even though they're warm up sets, you're still exerting energy to get through them, albiet low intensity. I would think you'd want ALL of your energy reserved for your first working set which everyone says is most important.

Your thoughts?

[Damienm05]

I would think you'd want ALL of your energy reserved for your first working set which everyone says is most important.

Your thoughts?

Unless you don't eat any carbs/fats or your pro intake is minimal or you've just started working out - a warm-up set will not detract from your performance on heavier sets. They are important for 3 reasons IMO:
1- Getting the motion right. Even the most experienced of us should take a light set, nice and slow at the start to 100% master our form before beginning with a heavier weight.
2- Common sense. We don't pull our car out of the driveway and push it to the limit right away when it's -20 degrees and covered in snow. You've gotta brush it off and let the thing warm up. Injury avoidance is key.
3- Increased performance. I find that coming off a warm-up set, I am actually stronger. For example, I warm up bis by curling a 20 lb. straight bar 20 times, 3 seconds up, 5 seconds down each time. When I finally get that 100 lb bar in my hands, while it's actually a lot heavier, the first few reps towards 12 are nothing and my muscles don't feel tight or strained until that final negative or 2.

[gbrice75]

Thanks Damien - this is good info. I have my diet in good shape now (I think, time will tell) and i've been working out for over a year now, so I'm glad to know lack of warm up sets won't detract from my working sets.

However, you do make a great analogy about the cold car; that puts it right into perspective. I'll have to try and get in at least 1 warm up set per exercise.

[Damienm05]

I'm in the same boat with regard to time. In fact, I've had to stop doing cardio for that reason. Though I'm having a treadmill shipped to my house this week, which should solve that problem. Anyhow, if you don't have the time, you just don't have the time. I'd recommend just getting a really good stretch in pre-workout and between sets and maybe take your first set down a notch.

[MotoLifter]

i would rather it take alil longer to get the workout done and be warm and ready for heavy work, than tear a peck and be out indefinately.

warm ups = essential


Moto

[Ronnie Rowland]

Warm ups do 2 things:

1) Prevent injury
2) Allow you to lift more weight by warming up neural pathways

[MaNiCC]

Warm ups do 2 things:

1) Prevent injury
2) Allow you to lift more weight by warming up neural pathways

what he said, also just quickly lets you check your form before you bump up the poundage

[FireGuy]

As you older and/or stronger they become essential. I remember I used to hit the squat rack and go 135, 225, 315, 405, 465. Nowadays its get the knees warmed up with some light presses, squat the bar for 3 sets of 15, 135 for 15 reps x2, 225 for 10 reps x2, 275 for 10 reps, then and only then do I actually start my work sets at 315.

[gbrice75]

Thanks all, clearly warm up sets are beneficial and even necessary.

[skeldno]

See wen i go to the gym i go straight into the heaviest i can lift! I never warm up! In 10 years i have only ever done my rotator cuff but i dont think thats from not warming up i think i used to lift too much wen i was younger.

[Eddie_m63]

Unless you don't eat any carbs/fats or your pro intake is minimal or you've just started working out - a warm-up set will not detract from your performance on heavier sets. They are important for 3 reasons IMO:
1- Getting the motion right. Even the most experienced of us should take a light set, nice and slow at the start to 100% master our form before beginning with a heavier weight.
2- Common sense. We don't pull our car out of the driveway and push it to the limit right away when it's -20 degrees and covered in snow. You've gotta brush it off and let the thing warm up. Injury avoidance is key.
3- Increased performance. I find that coming off a warm-up set, I am actually stronger. For example, I warm up bis by curling a 20 lb. straight bar 20 times, 3 seconds up, 5 seconds down each time. When I finally get that 100 lb bar in my hands, while it's actually a lot heavier, the first few reps towards 12 are nothing and my muscles don't feel tight or strained until that final negative or 2.

I agree, i usually start with 10min or cardio, weights start low and move accordingly. If i skip cardio i feel sore and weaker.

[G Lock]

I just warm up on my first exercise then usually after I'm done with my sets of that first exercise(after my warmup) I'm usually good to go, except on tricep day I warm up alot so my bones don't crack and stuff

[Turkish Juicer]

Warm muscle fibers tend to grow more, concerning hypertrophy.

[dwatts1984]

Personally, I warm up to prevent injury. I find that warm up set help to prepare my joints like knees, hips, elbows, and shoulder for heavy exertion. Ive tried to hop under heavy weight without warming up and in fact I couldn't lift the junk! I have notice that members have said that warming up can help muscle fibers grow, so that's another positive.
In truth though, prevent injury, and prepare muscles and joints for strenuous lifting, I do warm up sets.
I've definitely had people in the gym look at me like I'm a loser for it, but I can tell you one thing... I stay in the gym while I notice all these other people fizzle out!

[Times Roman]

Please don't flame me for asking this! I probably already know the answer - most of you will say VERY important.

I'll be the first to admit that I hardly do them, and if that's hindering my progress then I need to start.

The main reason is because it adds too much time to my workout, and i'm limited as I go in the am and need to leave for work. 2-3 warm up sets per exercise winds up being and extra half hour!

The other reason is this - even though they're warm up sets, you're still exerting energy to get through them, albiet low intensity. I would think you'd want ALL of your energy reserved for your first working set which everyone says is most important.

Your thoughts?

I have two thoughts on the subject:

1) I can actually lift more going in warm than i can going in cold
2) If i go in cold, I seriously risk injury, as injury prevention is a very real part of what i do.

and finally, the older you get, the more important warming up becomes. I spend significant time overall warming up, and also do it as a part of every routine. For example, i pyramid up on leg press, starting off at a measly 2 plates per side and 5 reps per set, until i get to where i want to be and then bbegin maxing out to failure and with drop sets.

[Back In Black]

I do 3 warm up sets for my first exercise and then it depends. If I go from flat to incline press I have no warm up. If I go from leg press to Romanian deadlifts I do. If I need only 1 warm up set mud workout I'll often do it inbetween the last 2 working sets of the previous exercise.