warming up

[rbuchman]

what is most important in warming up? That is if I were only to do one then stretch before a chest/shoulder/tri workout which would be best

A few minutes of cardio
A few quick sets of pushups
A heating pad on my shoulders (only problem area) for a while before

[m@xpower]

i usually do stretches and really light weight lifting for high reps. For example, on bench day, i do 70 lbs set of 10, do streches, then 120 lbs set of ten. The i go with my regular sets for what ever i am doing on that day.


Then on legs days, pretty much the same routine but i use leg press to warm up which is only done for warm up and not my regular leg routine.

[candyass]

I have a bad knee (left one). I find that if I do some sprints before I do deadlifts or squats the knee doesn't bother me too much.

On other days, I just do light weight. I don't stretch before I lift; the muscle remain stretched for a while after, and you tend to be a little weaker because of it.

[Dins_PR]

before I start stretching I always do something to get the blood flowing, be it walking on a treadmill, riding a bike for a few minutes or just running from my car to the gym. Then I stretch throughly, my entire body. You may not think you should stretch your triceps on back days but it is all necessary, especially when you are moving weights from racks to bars and visaversa. After stretching I do two sets of increasing light weight and then start into my workout.

[luke.w]

I like overhead squats, actually when comes to warming up with weights, I think overhead squatting is the very best, or drop snatch or full squat snatch witch are all variations on overhead squats, but for starters overhead squats.

powersnatch the bar overhead (very wide grip) and squat keeping the head through, you strech EVERY muscle in the body, plus after doing these MOST people will be pretty energized and ready to go.

I feel even more energy after doing the drop snatch or full squat snatch, but those would be for the more advanced, I reckon.

[Klinger]

A couple off-the-wall warmups for general purposes:

A set of 12-15 burpees

A triset with the Olympic bar, all 10 reps: Squat, overhead press, SLDL motion

[rbuchman]

Point is what is "warming up"
A getting the blood flowing to the whole body
B giving that muscle a light workout
C actually raising the temperature of that muscle

[threenorns]

warming is the process of getting the muscle full of oxygen-bearing blood and limbered up (light cardio or a hot tub will do the job equally) AND ALSO prepared to handle the demand you'll be putting on it.

to that end, it should take 20 - 30 minutes all on its own and isn't something that should be cut short.

[Italianang]

Originally Posted by rbuchman

what is most important in warming up? That is if I were only to do one then stretch before a chest/shoulder/tri workout which would be best

A few minutes of cardio
A few quick sets of pushups
A heating pad on my shoulders (only problem area) for a while before

YOu need to do some rhythmical movement involving legs and arms, repetitive for 5-10 mins at a brisk yet mild pace for a warm up before you do anything, then you should stretch the muscle worked for 10 secs each. Stretching should also be done after set 2 and or the last set of your weight exercise, then you should cool down with stretching so that your heart rate comes down nicely before you leave.
Linda

[rbuchman]

Bump
Would wearing a sweatshirt while warming up help? I ussually lift in a cut off T and shorts, would extra clothes for the warmup and first few sets help.

[Firehawk]

YOu know what's weird?

Yesterday morning i went to the gym, and it was very cold in there. I did extra light warmup sets/reps and i could literaly feel my upper body get heated by the blood in the muscles. Rest of my body was still cold, but i was warming up for heavy bench and i could literally feel my arms, chest, and lats get a "heated" feeling.

Most of the guyst at my gym come in with sweatpants and sweatshirts on and warm up in them. Cold muscles definitely are at more risk for injury.