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post #1 of 16 (permalink) Old 03-20-2007, 04:37 PM Thread Starter
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Warm up sets?

Just curious what some of you are doing for a warm up set. What % of your set weight do you use and do you do the same amount of reps as the rest of the set?

I do four sets of each exercise starting with a lighter set of 8 reps as a warmup, followed by 3 sets at full weight, be it a 5, 8, or12 rep set. Am I right, am I wrong?

8/16/05
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post #2 of 16 (permalink) Old 03-20-2007, 04:58 PM
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I usually do a 16-20 rep warm up to get blood going, with hardly any weight at all, just a little resistance.

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post #3 of 16 (permalink) Old 03-20-2007, 07:48 PM Thread Starter
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Quote:
Originally Posted by The Raven
I usually do a 16-20 rep warm up to get blood going, with hardly any weight at all, just a little resistance.
I think I'll lower my warm up weight, a lot, and add more reps to it. I guess I felt like I was doing too much on my warm ups and gassing a bit prematurely on my third full weight set.

8/16/05
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post #4 of 16 (permalink) Old 03-20-2007, 08:44 PM
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Bench:
135 x12
225 x12
Then I start my workout.

Max 405 x 3

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post #5 of 16 (permalink) Old 03-21-2007, 09:53 PM
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Quote:
Originally Posted by The Raven
I usually do a 16-20 rep warm up to get blood going, with hardly any weight at all, just a little resistance.
X2
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post #6 of 16 (permalink) Old 03-22-2007, 10:15 AM
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Quote:
Originally Posted by Tyrone Biggums
I think I'll lower my warm up weight, a lot, and add more reps to it. I guess I felt like I was doing too much on my warm ups and gassing a bit prematurely on my third full weight set.

That's more of a mental thing if you are looking for a certain number of reps, pre-exhaustion will still get your mucles growing, it's just not necessary. I do legs a little different though. In an effort to warm up my lower back a little better I'll do 135lb for 16, then immediately hit 225lbs for 3, and then one more plate (315lbs) for abother three before I go into my work sets. I haven't hurt my back agian since doing so, and it doesn't seem to affected my over-all poundages much if at all.

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post #7 of 16 (permalink) Old 03-23-2007, 12:20 AM
 
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THe best thing I ever started doing was stretching really well in the sauna before workout..I do a couple of sets of push-ups also in a room thats about 160-180 degrees.... I come out strecthed,loose,blood pumping with the mp3 blasting in my ears ready to hit it hard !!

I still do a warm-up set when I get out the sauna though, just to get motion down and reenforce form...I go very light ..probably 1/2 my work out weight,15-20reps..then I drastically jump up weight for the real shit
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post #8 of 16 (permalink) Old 03-23-2007, 12:22 AM
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If stretching in the sauna gets you more motivated, then more power to ya...but there have been a lot of studies showing that stretching before lifting decreases performance.
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post #9 of 16 (permalink) Old 03-23-2007, 12:23 AM
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Quote:
Originally Posted by T-SPOON
...I go very light ..probably 1/2 my work out weight,15-20reps..then I drastically jump up weight for the real shit

I can't do a warm up half of my workout weight because the bar still weighs 45lbs.

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post #10 of 16 (permalink) Old 03-23-2007, 12:24 AM
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Quote:
Originally Posted by ThreeFingerPete
I can't do a warm up half of my workout weight because the bar still weighs 45lbs.
Just grab a 10 lb dumbbell, that should do ya well.
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post #11 of 16 (permalink) Old 03-23-2007, 12:41 AM
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Quote:
Originally Posted by exlude
Just grab a 10 lb dumbbell, that should do ya well.
But I can't fit both hands on there. Will the un-natural grip cause me any problems? My trainer will have a fit.

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post #12 of 16 (permalink) Old 03-23-2007, 12:44 AM
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Don't lie, your hands aren't that big.
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post #13 of 16 (permalink) Old 03-23-2007, 12:45 AM
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post #14 of 16 (permalink) Old 03-26-2007, 05:10 PM
 
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Quote:
Originally Posted by exlude
If stretching in the sauna gets you more motivated, then more power to ya...but there have been a lot of studies showing that stretching before lifting decreases performance.
WHAAAAT ?....point me in the right direction so I can read this..I've only heard for years that you should stretch before lifting...the rare imes I don't stretch I feel like I am going to pull something or injure myself
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post #15 of 16 (permalink) Old 03-26-2007, 05:26 PM
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Quote:
Originally Posted by T-SPOON
WHAAAAT ?....point me in the right direction so I can read this..I've only heard for years that you should stretch before lifting...the rare imes I don't stretch I feel like I am going to pull something or injure myself

http://www.bodybuildingforyou.com/ar...stretching.htm

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post #16 of 16 (permalink) Old 03-28-2007, 11:36 PM
 
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got it ...nice article ...when strength training stretching seems to be counter productive .....but warming the muscle up is what is most important..which is probably why I feel good hitting it after I leave the Suana.....but I will definitly cut out the deep stretching...
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