This important: The most important program is often neglected until you…CRASH!Topic of the Week - How Important Is Warming Up
TRUE!I find warming up does not stop injury though it can help me perform better if I am not feeling it that day. Some days I have come in with no warm up and smashed out a better session.
Warm Up
foam rolling on upper back, itb and adductor x 10 rolls
ball rolling on glutes x 20 rolls
stick massage on quads and hamstrings x 20
roll overs into v sits x 10
fire hydrant circles x 10 each direction
mountain climbers x 10 each leg
groiners x 10
lying windscreen wipers x 10 each side
posterior capsule stretch x 30s x 2
ss lat stretch x 15s x 2
tbh THAT many warm up reps is a bit overboard.
You have 67 reps before you've even done 1 working set.
TOO MANY WARM-UP REPS!Most programs will provide detailed weights, percentages, etc., regarding your work sets, but the warm-up sets are an after-thought. This is NOT something that can be overlooked, especially if you're looking to improve maximal strength! When I worked in a "regular" health club, I witnessed the same warm-up by almost every single person! 135 for 10-15 reps, then 185 for 8-10 reps, etc., etc. If you're looking to train with maximal weights, the worst thing you can do is perform too many reps in your warm-up! This will only fatigue you for the sets that "count". Don't get me wrong -- this doesn't mean you should jump right into your work sets without performing any warm-up sets; but, the key is to perform multiple sets of low reps in your warm-up. This will "save you" for the heavy sets. FYI, if you're someone who routinely performs 10-15 reps with your initial warm-up sets; be prepared to get instantly stronger the day you switch to low rep warm-up sets. On average, I've seen 10-20lb. increases on max lifts when people switch to this "low rep" method...TRUST ME on this one!Here's a quick look at how I warmed up last week before benching. My three work sets were 350 x 3, 2, 2.After performing a "general warm-up" to increase body temperature and some specific stretches, I hit the bench. Here's the warm-up:135x5, 185x3, 225x3, 275x2, 315x1, 335x1As you can see, I only performed 15 TOTAL reps in six sets. I handled heavy enough weight so that my work sets didn't feel heavy...and the speed of my work sets/reps improved with each set because my muscles weren't fatigued from performing too many warm up reps
Taken from Joe DeFranco's site.
Although he starts out with 135lbs (60kg) I always like to do a couple of sets with the bar
WOH that is one hell of a warmup and not resting between the first 5-8 sets has to be taking away from your worksets.
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