Warming Up?

ziggypop93

How do you warm up? I haven't been (I'm on week three now) and realize that I probably should be. So what do you do to warm up?

Thanks!

tinkystyle

I workout in my basement. I walk up and down the basement starts a number of times and then walk laps around my basement. Before every exercise, I use the bar for a set, and progressively add weights for each set until I reach my working sets.

jstout365

I typically run a quarter mile and then some dynamic stretches for squats. I know a lot of people who will foam roll and then get some dynamic stretching in.

chubby_checkers

I do 10ish minutes of cardio and then 4-5 warmup sets of the movement I'm doing. This site: http://warmupreps.com/#program-2 is helpful for determining how heavy each of your warmup sets should be. It even tells you the plates to use so there is no math involved! :laugh: I use it as a base and then go heavier or lighter, depending on how I'm feeling that day.

hananah89

I just consider my empty bar up to working weight sets as my warmup. I used to do a little time on the elliptical or something but I'm pressed for time working out before work.

jerilynconn

I row for 5 min. Then stretch. Then warm up squats with just the bar.

SezxyStef

My warm up is the following:

1. Stretch out groin (injured and healing atm) 5mins max
2. Squats 2x5 @ 65lbs, 2x5 @ 85lbs
3. Bench 2x5 @ 20lbs, 2x5 @ 65lbs
4. rows I don't as I should be warmed up enough from my benches

5. OHP 2x5 @ empty bar, 2x5 @ 35lbs
6. DL 2x5 @ 70lbs, 2x5 @ 110lbs

Those are what I do..no cardio as I feel it is more important to warm up the muscle specifically I am going to be using and getting them warm to the movement I am doing.

I didn't warm up for OHP, Bench or DL until recently but have found it does help a lot.

krokador

I'll start with some neck, shoulder, back and hips rotations just to "get ready"

3-5 min of jump rope (trying to work on my double unders, usually. I suck at it, btw)

10 mins or so of bodyweight slow movements. Lunges, push-ups, hyperextensions, inchworm, that kinda stuff.

Then I'll have 3-4 warm-up sets for my first movement of the day (usually something along the lines of bar, 50%, 75%, 90% of work weight, but I just go by feel, really) with reps going down as the weight goes up.

Then for each strength exercise I do I'll usually have at least 2 warm-up sets. Usually quick ones, rather light, just to get the motor pattern/form down before going too heavy.

Don't typically warm-up for lighter weights, conditioning circuits unless I'm going in cold.

Hope that helps?

Neonbeige

I do 10ish minutes of cardio and then 4-5 warmup sets of the movement I'm doing.

I do it like that too :-)

ziggypop93

Thanks for the ideas! I'll have to start warming up with the bar before I do my sets. Just jumping in seems a bit... bad.

LishieFruit89

I do cardio for 5-10 min to warm up and wake up.
Set of 10 squats without weight, then 2x5 of a lighter weight for squats.
2x5 amd 1x5 for deads lower than working weight.
1x10 with the bar for bench
1x10 30-40# for rows and OHP

spirit095

I do dynamic stretching and warm up sets with lighter weight for the moves I'll be doing.

amethyst70

I started out doing push ups, leg lifts, bridges, and sit ups and a wall squat and plank. Since SL have become heavier I now do the recommended warm ups with the bar and % of work weight.

randomtai

I do lower weights of whatever lift I am doing that day.

girlie100

Normally 10 mins of foam rolling then 3-5 mins jump rope, dynamic stretches and then working up to by work weight from the empty bar

katro111

I do lower weights of whatever lift I am doing that day.

^^That.

paj315

I do quite a bit of warming up I guess compared to most!

For Squat Days:
5 Minutes on a spin bike with the resistance at a medium level
2x25 Multi hip machine very light weight
2x15 hip adductor also very light
2x15 single leg presses
Then squats with bar- 95-135-185- then on to working weights

For Deadlift Days:
5 Minutes on a spin bike with the resistance at a medium level
3x15 Back Extensions
Deadlift warm with 135-185-225-250---then working weights

For Bench days:
5 Minutes on a spin bike with the resistance at a medium level
15 lb DB SHoulder Presses 2x15
Arm Circles 30sec forward- samll circles 30 secons Backwards small circles
30 seconds forward big circles- 30 seconds backward big circles
Bench- Bar only- 75- 85- THen on to working weights

sbarella

I go to the gym by bike (I get there in 10 minutes) and do the warmup sets, starting with the empty bar.

randomtai

I do quite a bit of warming up I guess compared to most!

For Squat Days:
5 Minutes on a spin bike with the resistance at a medium level
2x25 Multi hip machine very light weight
2x15 hip adductor also very light
2x15 single leg presses
Then squats with bar- 95-135-185- then on to working weights

For Deadlift Days:
5 Minutes on a spin bike with the resistance at a medium level
3x15 Back Extensions
Deadlift warm with 135-185-225-250---then working weights

For Bench days:
5 Minutes on a spin bike with the resistance at a medium level
15 lb DB SHoulder Presses 2x15
Arm Circles 30sec forward- samll circles 30 secons Backwards small circles
30 seconds forward big circles- 30 seconds backward big circles
Bench- Bar only- 75- 85- THen on to working weights

This kind of warm up would definitely affect my lifting. *shrug*

katro111

Just stumbled across this nifty warmup calculator: http://warmupreps.com/

Program 2 is Strong Lifts, pick your lift, set your working weight and bam.

Fitfully_me

Just stumbled across this nifty warmup calculator: http://warmupreps.com/

Program 2 is Strong Lifts, pick your lift, set your working weight and bam.

Was just gonna add this after finding it for myself. :happy: I have not been warming up properly and that stops today.

hnsaunde

5/3/1 has warmup sets built in, but pre weights, I do cardio (rowing for upper body days and treadmill for lower body days) until I just start to sweat (usually 5 min or so), and then I do Joe DeFranco's Limber 11 warmup:

https://www.youtube.com/watch?v=FSSDLDhbacc

redheadmommy

I either walk or bike to the gym and I consider that some degree of warmup. If I walk that is about 7-8 minutes and do lunges and stretches on the way. When I bike I add an extra loop so it will be at least 5 minutes.
I also do arm circles, above head arm stretches, chest extensions for warming up the upper body, it maybe 2 minutes.
For lower body I do a coupe of minutes various stretches like : quad pull, hamstring pull and just bending over my legs.
Plus a do 3 warmup set for everything except deadlift. 1 with the bar, and 2 sets with weight between the bar and my working sets.