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weight training "warm-ups"

stv1520
stv1520 Posts: 199 Member
edited February 22 in Fitness and Exercise
I have been looking at some weight training programs that I'd like to try. One thing I am not too clear on though--many of them feature "warm-up sets" of the exercise to be done. But the instructions never say how much WEIGHT to use on the warm-up sets! What do I do here?

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I think that would be a personal thing.

    I do warmups and the weights all change depending on the exercise, working weight etc.

    I always start with an empty bar...I typically do 5 warmup sets
  • CharleePear
    CharleePear Posts: 1,948 Member
    I think that would be a personal thing.

    I do warmups and the weights all change depending on the exercise, working weight etc.

    I always start with an empty bar...I typically do 5 warmup sets

    Exactly my thoughts
  • EDollah
    EDollah Posts: 464 Member
    http://warmupreps.com/ is intended for the Starting Strength and Strong Lifts routines, but you may find it helpful for whatever you're doing.
  • stv1520
    stv1520 Posts: 199 Member
    great. Thanks all
  • jlclabo
    jlclabo Posts: 588 Member
    i do them til im warmed up. that varies from day to day. some may be 3-4 warm up sets, some may be 6-7 warm up sets.
  • shor0814
    shor0814 Posts: 559 Member
    I have been looking at some weight training programs that I'd like to try. One thing I am not too clear on though--many of them feature "warm-up sets" of the exercise to be done. But the instructions never say how much WEIGHT to use on the warm-up sets! What do I do here?
    A fairly common warmup set stolen from bodybuilding.com and based on Starting Strength:

    you should walk in the gym and spend 2-5 mins on the bike, or something of that sort.

    after that you'll get your warmup in the warmup sets which are 2x5x45, 1 x 5 x 40% of the workset, 1 x 3 x 60% of the workset, 1 x 2 x 80% of the workset, 3 x 5 x workset

    So let's say you're going to squat 200lbs today...

    2 sets of 5 reps with just the bar
    1 set of 5 reps with 80lbs
    1 set of 3 reps with 120lbs
    1 set of 2 reps with 160lbs
    3 sets of 5 reps with 200lbs

    Pretty easy and there are apps for phones that do the calculations and plate loading.
  • stv1520
    stv1520 Posts: 199 Member
    Outstanding.Thanks
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    My warm-up sets go from about 30% - 50% of my 1 RM and then my working sets build from there depending on the week. I only do warm-up sets on my primary lifts, I find them unnecessary for assistance work...probably because I"m already warmed up from my primary lifts.
  • Vonwarr
    Vonwarr Posts: 390 Member
    A lot of programs don't give much beyond a guideline for the warm-ups because it's very individual, and it depends on a number of factors. Generally you need to warm-up less for exercises later in the workout because you're already warm. I'm speaking only of specific warm-up for weights, not general warm-up.

    You should do as many sets as you need to feel... well, warmed up. You want to avoid tiring yourself out for the work sets though. When you're working with lighter weights a rule of thumb is to start with the empty bar, do 1-3 sets between the weight of the empty bar and the amount you're working up to.

    For heavier weights, another common warm-up scheme is to take 10% of your heaviest set and work backwards in that increment. For example, if you were benching 300, work backwards from 300 in 30 lb increments.

    Edited to add: It's not an exact science, it doesn't have to be the exact percentages or rep schemes that some are suggesting. Experiment a bit, but once you find what works for you, stick with it.
  • SnicciFit
    SnicciFit Posts: 967 Member
    I've been using this program:

    http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-workouts-for-serious-gains.html

    Which suggests that of your 5 sets, the first one is 60% of the weight you will use in your last 3 sets and your second set is 80%. So, an example would be:

    60lbs
    80lbs
    100lbs
    100lbs
    100lbs


    I also run/jog/row/bike/jump rope for about 2 minutes and then do some stretching, kettlebell swings and exaggerated squats before I get started weight lifting.
  • Hmrjmr1
    Hmrjmr1 Posts: 1,106 Member
    My warm up routine is:

    5 min Head to toe Dynamic Stretch, (you can find a good routine in 30 Day shred)

    1 min plank
    50 BW Squats
    20 Pushups
    35 Leg Lifts

    Then use Wendler 5-3-1 warm up sets of 5 reps of 40%, 50%, 60% of 1rep Max before the work sets.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I think that would be a personal thing.

    I do warmups and the weights all change depending on the exercise, working weight etc.

    I always start with an empty bar...I typically do 5 warmup sets

    Indeed: Very personal.
    I do 2-5 minutes of jump rope.
    Bar 5-8 reps
    stretch
    Bar 5 reps
    add 25 pounds
    then depending on the lifts will jump up to 135 or add weight into it as needed- I'm doing a very high volume- lower weight progressions- so I can't jump to my working weights like I want. cranky pants. damn russians. LOL
  • stv1520
    stv1520 Posts: 199 Member
    A lot of programs don't give much beyond a guideline for the warm-ups because it's very individual, and it depends on a number of factors. Generally you need to warm-up less for exercises later in the workout because you're already warm. I'm speaking only of specific warm-up for weights, not general warm-up.

    You should do as many sets as you need to feel... well, warmed up. You want to avoid tiring yourself out for the work sets though. When you're working with lighter weights a rule of thumb is to start with the empty bar, do 1-3 sets between the weight of the empty bar and the amount you're working up to.

    For heavier weights, another common warm-up scheme is to take 10% of your heaviest set and work backwards in that increment. For example, if you were benching 300, work backwards from 300 in 30 lb increments.

    Edited to add: It's not an exact science, it doesn't have to be the exact percentages or rep schemes that some are suggesting. Experiment a bit, but once you find what works for you, stick with it.
  • stv1520
    stv1520 Posts: 199 Member
    The "tiring out" is what I'm worried about. i get tired just lifting in my regular routine. But these are all great suggestions. Thanks for the feedabck!
This discussion has been closed.

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