Warm Up

I hesitate to answer since I don't know what your warming up to do.

I do some basic stretches and do a few warm up push ups.
 
The best warm up is to perform the actual motion you will be working with. Say you are doing Bis, do a light set which would be 30% of your working set for 10 or less reps. Then do a light stretch rest a bit and then jump in. This works the best because you are increasing blood flow, elasticity, and heat to the working muscle. This will make the next sets more efficient and safer.
 
Johnny said:
The best warm up is to perform the actual motion you will be working with. Say you are doing Bis, do a light set which would be 30% of your working set for 10 or less reps. Then do a light stretch rest a bit and then jump in. This works the best because you are increasing blood flow, elasticity, and heat to the working muscle. This will make the next sets more efficient and safer.
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I recently read an article that states the same thing.
 
i train first thing in the morning so to help shake the cobwebs out i do 5 minutes on the bike then 5 minutes on the treadmill. nothing hard just a steady pace. then i always start my lifts with a compound movement like squats, deadlifts or presses. do 2 warmup sets and then go all out.

save all my stretching for after the workout. :)
 
abear brings up a good point: post workout stretching.

after a particularly grueling leg day, I'll hop on the treadmill for 5 mins of steep uphill, slow pace walking. like 12% grade on the incline, and less than 3 mph speed. Its a really low impact, full range of motion kind of stretch, which helps ease the legs out of their swollen pump.

I read it helps circulate the lactic acid out of the muscle...but there wasn't any science behind it, so I take that with a grain of salt.
 
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