Your Warmup

Hmmm..

what do I do, or what would I advise???

I would advise a brisk uphill walk untill your heart rate reaches 140, then roll your shoulders forward for 30secs and back for 30secs, followed by some light streching.

What Do I do... I swing my arms about to get the blood pumping and do a warm up set (lets say dumbell shoulder press) with 22kgs, 5reps slow and controled with full R.O.M, then get faster for another 10.

Wait 2mins then get the big boy weights for my 1st set.
 
I do a few light sets, like 50% of my working load, and around 12-14 reps.

I only do this for compound exercises, since the smaller muscle groups get warmed up too, there's no need to warmup for isloation exercises (since they should come at the end of your routine).
 
If you stretch, use dynamic stretching. static stretches like they taught us back in gym class are almost worthless....in fact almost more risk for injury with a static stretch (during the stretch) than if you didn't warm up at all.
 
Yeah very light streching only before a workout. And I only warm up the muscles I'll be using for that lift. Its a waste of time/energy warming up the legs of your not gonna use them!
 
This is the warm-up I use:


1/4 mile light jog


DYNAMIC MOVEMENTS:

High Knees
Butt kicks
Walking Lunges
Walking Leg kick/Toe touch
Carioca - emphasis on leg swing/hip turn


Light static stretching for upper and lower body - about 3 seconds on each stretching movement.


Accelerations - 10 yards 1/2 speed, 10 yards 3/4 speed. 10 yards full speed


Granted, I don't like to warm up, but the older I get, the more necessary it is...
 
On upper body day I do 1 set of handstand pushups, pullups and weighted dips to failure. On lower body day I do 1 set of 15 reps squats, or leg extensions and leg curls or SLDL.
 
I do a light warm up set as well, usually around 12 reps. Usually I get in some very light rotator cuff exercises too, one or two sets (on upper days).
 
I do a 3 minute brisk walk and a 5 minute jog on the treadmill. Then I do about 10 arm circles and OHP with 2.5lb plates, along with some dynamic stretching for legs. Then a warm-up set at about 30-50% normal load.

Cooldown is static stretching with each hold minimum 20 seconds.

Malk is right, however if you have muscle imbalances, static stretching is needed before a workout as well.
 
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