Tag Archives: warm up
How do you currently warm up?
I was warming up for squats today and noticed some lads doing the same for bench (it is international chest day after all).
The warm up they did was not terrible by any means, it contained stretching, some dynamic work and some reps with the bar/60kg, however the form was loose and the tempo was inconsistent, by the time they got to their working sets the form had changed yet again. I had a brief chat and offered some tips to help tighten said form but the words became lost on the winds.
If you take a look at any videos of high level lifters you will find their warm up sets look almost identical to their working sets. They lift the light weights like they’re heavy and this crosses over to them lifting heavy weights like they are light.
Personally I try not to waste any reps and use every one as a chance to groove solid form and get feedback on how my body is feeling, do you do the same?
There are lots of way to warm up which become more or less relevant depending on your goal, however to help groove your form try warming up with the lift you want to work for that day. Doing around 8 sets of 2-3 reps (perhaps one set of 10 with the bar to dust off the cobwebs) of your desired exercise, you add weight to take it close to or even over your working sets for the day, this will set you up for a good session, both physically and neurologically.
It might look like this:
SQ – Bar x10, 60kg x5, 80kg x5, 100kg x3, 120kg x2, 140kg x2, 155kg x1, 165kg x1, 170kg x1, 5x5x150kg
Here is a nice little article with some good references if you want to look in to this further:
Moral of the story; your warm ups should be the same as your working sets.
Warming up is something or a rarity in commercial gyms, from what I have seen anyway. A lot of people who amble in to the gym almost always follow one of these 2 protocols:
1 – Walk in, load weight to just short of their ‘working weight’ and being.
2 – Spend 10 min on a CV machine (usually the treadmill) then proceed to the bench press.
There will be people who are likely to jump in the mix and stretch before a workout (I am all for mobility before lifting, but i’m personally not a fan of stretching unless it’s specifically required for your activities), this however also isn’t optimal in most cases. Very few people warm up with the move that they are going to be performing, hence why they don’t get the full benefit from a workout.
I would like know your warm up routine. My routine is simple, I will warm up with the movement I am going to be doing for the main lift of that session, Personally I find this helps me find my ‘groove, for example, if it’s squats I would usually do the following:
BW x 10-12
Bar x 10-12
(This would be if I was typically working at 140-150kg for reps)
BW x 10-12
Bar x 10-12
(This normally is what I follow if I’m doing a singles routine or going for a PB, but I personally feel nice and prepared for a heavy lifts after a warm up like this.)
How do you warm up?
Warm ups are just that; WARM UPS.
The should be used to make sure you’re getting all the necessary muscle fibres firing, the joints mobilised and your confidence/mindset in place for a good day of lifting. There is nothing worse than a lack lustre warm up, there is no point in jumping straight to a heavy weight because you will end up using the first few sets to get in to your groove and waste precious time/gains.
When you next go in to the gym try to make your warm up not only relevant to your session, but also beneficial.