WARM UP: What should I do?
A warm-up serves to get you ready for the work you’re about to do. You’ll be able to lift more and it reduces your chances of injury. Regardless of the routine, you’ll want to do the minimum that you can to get warm and ready for the top set, without tiring yourself for your main work sets.
- A few minutes of foam rolling to loosen up tight places.
- A few minutes on the treadmill to raise your body temperature if it’s still low.
- Then a few practice sets of the exercise you’re about to perform to get the mind-muscle connection going.
Always start with the bar. Perform the warm-up reps as you would your heaviest set. Take it very seriously, you’re preparing your nervous system and motor function for the big set.
Beginner example: (Bar x 5), (50% x 5), (75% x 5), 3 minutes rest then start your main working sets. – A beginner will be lifting a fairly light weight, so less warm up sets are necessary.
Intermediate example: (40% x5), (60% x5), (70% x 3), 80% x2, 3 minutes rest then start your main working sets.
I usually do 3-4 warm-up sets, but do as many as it takes to feel comfortable. On cold days or days I feel a little stiffer then others then it may be more.
Remember: You want to be warmed-up, but not tired.
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