Warm Ups

[bubs28]

This is a big ? for me as im told do 10mins on a station cycle and a few streaches and your ready for lifting this cant be right can any of you guys help in telling me what are the best warm ups and for how long on each part of the body.

[cursor]

I find that a series of lighter-than-maximum compound lifts provides a worthwhile warmup. If it doesn't feel like it's enough, then do a few more.

worx4me

[bubs28]

Thanks for that cursor but what about streaches do we need to do it or just lift light for a few mins?

[cursor]

I always find it worthwhile to do muscle-specific stretch between each set (including the warm-up sets). You definitely don't want to do any stretching before your joints and muscles are warm. Even after that first set, you won't want to stretch as intensely as you will after your last set.

[~ice~]

so how does stretching heavy after you lift help you?

[cursor]

By "stretching heavy," I expect that you're referring to my "you won't want to stretch as intensely" reference. What I mean is not connected to using weights during a stretch (however, that is also an effective method), but rather to the range or extent of a stretch. After an intense weight set, the recruited muscles contract. (Partial) range of motion and flexibility can be immediately restored by stretching them (and holding for as much as 15–20 seconds). Attempting to stretch "intensely," can result in connective tissue injury if not properly warmed and made pliable.

[~ice~]

so stretching after an intense weight set just restores your range of motion and flexibility? it doesnt help with muscle growth or anything else?

[cursor]

While some feel that additional "room" for muscle size is created by post-lifting stretches, I personally stretch for flexibility and range of motion.

[~ice~]

ok thanx

[Alex(AJ)]

I never did like warmup up via cardio. What i've been doing is simple- i jus take 2exercises that work related muscles and go through the movement slowly with almost no weight.

for example, on chest day, i'll do something like this:

pressdowns 10pds, 10reps
bench the bar, 10reps
pressdowns, 10pds, 10reps
bench 145, 10reps
pressdowns, 10pds, 10reps

Start my routine here. Never had a problem with it.

[~ice~]

alex, what are pressdowns?

[Alex(AJ)]

Originally posted by ~ice~
alex, what are pressdowns?

umm, tricep pressdowns

link-http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html

like that, except you want to stop 'raising' the bar when your forearms are parallel to the ground- going past parallel will **** up your elbows

if you didn't know what pressdowns are, you may want to check out my book, it could be of great value to you (http://irondog.netfirms.com)

[~ice~]

yo alex thanx for the advice. But plz stop advertising your book on the forums, theres a yellow box in the top right hand corner for that.

[Alex(AJ)]

Originally posted by ~ice~
yo alex thanx for the advice. But plz stop advertising your book on the forums, theres a yellow box in the top right hand corner for that.