Need heavy lifting warm up help

marie_2454

I've never really done warm up sets, but I've also never really lifted heavy. However, I've recently started an upper/ lower body split with mainly compound moves and a few isolated ones. I realized (through another posting on here) that I really need to add warm up sets and take longer resting breaks between my sets (I was only resting for 30-45 seconds before). A few days ago I did my lower body routine like this:
deadlifts- 1x10 @ 45
1x8 @ 95
1x5 @ 115
4x5 @ 125
squats- 1x10 @ 45
1x8 @ 75
1x5 @ 85
2x5 @ 105
2x5 @ 115

Then I just did leg extensions and lying leg curls both at 3 sets of 8 with no warm up reps. I usually also do weighted lunges and seated calf raises at 3x8, but ran out of time for my last gym session.

The deadlifts and squats both took about 15-20 minutes to complete the 7 sets.

Is this a good basic warm up plan? Or should I change anything? Previously my best deadlift was 115 and my best squat was 105, so I was able to increase some.

Also, is this about how long it should be taking me to complete the sets? My rest periods get longer towards the end when I'm lifting more, but I don't really watch a clock to see exactly how long it takes.

Thanks everyone!

marie_2454

Help please? Anyone?

4aces61

I always do warm up sets. Generally a lot lighter then a normal set, and I may do anywhere from 15-20 reps @ maybe 25% of what will be a normal set. No stress on cold joints and it helps to get the blood flowing. On top of I always do my cardio first so I get a good sweat going before lifting. Always done it like this, always had good success. I'm sure others will chime in w/ what works for them.

LiftHeavyWeights

short warm up cardio, warm up sets with lighter weights, workout, cool down, stretching, foam roller. Currently Wendler 5/3/1 & he has everything built in.

marie_2454

So is how I did it a pretty good warm up? I noticed that I'm not as sore the next couple of days, even though I lifted more weight and more reps. Should it take about 15-20 minutes? Or is this all personal preference? I was trying to run 1 mile after lifting, but have found that I'm generally too tired, so I'll try running before lifting to see how I like that. Thanks.

GetSoda

This is the warm up I use for every compound barbell lift:

Reps x Weight

5 x 45 (empty bar)
5 x 45
5 x 45%
4 x 65%
3x 75%
2x 85%

Work sets

So if you were lifting 200lbs, it would look like this:
5 x 45
5 x 45
5 x 90
4 x 130
3 x 150
2 x 170

I do my warm up reps with no rest between sets (just however long it takes to load more weight) and the entire warmup takes.. i dunno, maybe 5 minutes.

If the warm up weights get heavy, ill do 30 seconds rest between the 3 set and 2 set. But rarely.

After warmup, I rest 3 minutes then do work.


Also given your lifting experience, I'd probably drop the leg curls/leg extensions for now and focus on getting stronger on squats. If you want to do at least one, drop the leg extensions. Forever. They are awful for you.

If you just want to get more leg work in, take 50% of your work weight on your squats and do 5 sets of 10. (thanks, wendler)











If running is more important than getting stronger, run before or after lifting, doesn't matter.
If getting stronger is more important, run on opposite days of lifting.

Shawshankcan

My warm up sets are 12,6,3,1 making roughly equal jumps to my working sets.

marie_2454

Ok, so my warm up sets are fine then? That seems to be the general consensus since no one has said I'm doing anything wrong. I want to get stronger so I'll be switching my runs to non-lifting days only. As for the knee extensions, I've heard negative reviews before, but back in middle school I had knee issues and my doctor told me it was because my lower quads were weak. His suggestion was to perform the knee extensions and build up strength. So I did and my knees never hurt again. Until I got older and stopped doing them. Then my knees went back to killing me when I try to run. I don't use a very heavy weight though, only 70-80 pounds. When I do squats I feel it mainly in my butt, hamstrings, and upper quads, but with the knee extensions I feel it right above my knees.

GetSoda

Swap the extensions out for front squats if you want to hit the quads harder.

marie_2454

Swap the extensions out for front squats if you want to hit the quads harder.

Never tried front squats before but I've been a bit curious. I'll swap those and try them out. Thanks!