Warmdown Set

[Zackoz]

I was always under the impression that it was good to do a warmdown set as your last set (eg. lower the weight and get some good reps out of it)...however Ive just read that apparently that can hinder mass building? Which is correct ?

[Lee J B]

It can build up lactic acid, I always warm down in the way of stretching. I say go heavy, go hard...then leave the weight room and just stretch off.

[LiftHarder]

Excellent point Lee, all 'bout hard liftin and bounce.

[Todd]

I was always under the impression that it was good to do a warmdown set as your last set (eg. lower the weight and get some good reps out of it)...

Those are not "good" reps done on that "warm-down" set. Those reps are not overloading the muscle in any way and that = NOT growth producing, so why do it? No point in doing anything that is not growth producing. Do your heavy sets and then you are done. Get out of the gym, and consume your post-workout meal immediately!

[Amused]

Originally Posted by Todd

Yep, a warm-down set is not growth producing, so why do it? No point in doing anything that is not growth producing. Do your heavy sets and then you are done. Get out of the gym, and consume your post-workout meal immediately!

I guess I'm wrong. I do 30-40 minutes of cardio after lifting, then I get home a drink my shake. 30 minutes after that, I eat.

I'm seeing gains, and keeping my fat level managable.

[Todd]

Posted By Amused

I guess I'm wrong. I do 30-40 minutes of cardio after lifting, then I get home a drink my shake. 30 minutes after that, I eat.

Well, cardio done after lifting is not the MOST optimal time to do it, and that time after lifting is better spent leaving the gym and getting your post-workout meal into you, because immediately after working out your system is in an anabolic state...it is craving simple carbs and quality protein IMMEDIETELY! You doing your cardio for 30-40 minutes after your workout is cutting into your anabolic window where you should be feeding your muscles.

Instead, try to do your cardio either 8-12 hours before or after your workouts (if you workout in the morning, do your cardio in the evening....if working out at night, do your cardio in the morning)...... or do your cardio on days off (preferably). That is getting the best of both worlds.

[Amused]

It would be nice if I could do that. But the only time I can get to the gym is midday. I used to run 4-5 miles early in the morning, then lift midday, but that was hindering my gains. I'll probably do that again when I want to seriously cut some fat.

[natbod]

Lifting hard and heavy is the right thing to do for mass. Training this way does break down muscle. 1 light set of say about 10-15 reps to flush the muscle of the by-products of catabolism is beneficial, but only right at the end of your workout, stretch, post-workout meal, shower then go. Try it and see. Its helped me by relieving DOMS or muscle soreness the next day.

[Todd]

I would think that your diet and the meals you eat post-workout, along with rest, and other recuperation factors are what will determine your soreness the next day(s). That last "pump set" was nothing but wasted effort...had no affect on building muscle....and that is wasted effort in the gym. You are there to stimulate muscle growth, light sets done after warm-ups have no affect on stimulating muscle growth, and are therefore wasted effort.

[MostMuscle]

natbod is right. An extra set at the end of a workout can have some benefit. The time you use on this extra set (1-3 minutes maybe) is of no consequence as far as your post-workout meal/shake recovery window. It may not "flush the muscle of the by-products of catabolism" as natbod stated, by it will increase blood flow to the area, thus aiding in the recovery process.

If anything, it will leave you with a nice pump.

[Todd]

Posted By MostMuscle

It may not "flush the muscle of the by-products of catabolism" as natbod stated, by it will increase blood flow to the area, thus aiding in the recovery process. If anything, it will leave you with a nice pump.

If you are working as intensely as you SHOULD be, your muscles will be engorged with blood anyhow......this extra "pump set" does nothing except waste time after the real work has already (hopefully) been done! Leaving the gym with a big pump doesn't mean you had a great workout that is going to produce maximum growth! You said it yourself, the pump is just having blood fill up your muscles...this has no affect on MUSCLE GROWTH itself...therefore there is no point to it! But, hey, pump away, at least you'll know you went home with a great pump...meanwhile I WILL KNOW I went home having stimulated maximum growth! See the difference here?

Your recovery process will depend on NOT the pump you left the gym with, but what you eat, when you eat and how much you rest outside the gym! Period!

[MostMuscle]

Todd.....it is a given that we have train to our max in the previous sets. If you do the extra set or not, we both win (not just you as you stated).


Relax.....its really not complicated.

[Todd]

Me, I am totally relaxed....I was only simply stating that doing the extra set is not needed...not a big deal, like you said...it is up to everyone if they want to do the uneeded extra set or not, so yes, not a big deal!

[natbod]

Bodybuilding is for life, its a hobby.
Lets face it we are a rare breed and should all stick together, sharing knowledge etc. We should be open to others comments and not ridicule them. If there was a set of rules we would all have the same book, but unfortunately there isnt and fortunatly we are all different, this is what makes the sport exciting.
What works for one may not work for others, but the secret is to share what works for you so others may, if they want, take tips.
If anything mentally tones you, then it may be considered beneficial.
Do you agree? lets hear your view.


TAO ZSU.
(there is no I in team). be part of the team mate.

[Todd]

I agree buddy!