Hey guys what warm up exercises should I be doing before i do weights?



Many Thanks


Matt

Jog, walk, depends on what you're doing. If you're doing lighter weight with more reps, I wouldnt' even bother stretching. If you're doing a 3x3 or 5x5 I'd probably stretch out with a few reps of a much lighter weight than normal. For instance on a 5x5 bench. I'd warmup a 10 rep on the bar, then a 10 rep with 95 or something light and then go on to the actual sets.

I always like to warmup squat with the bar or somewhere around 60% of what I'm going to do with reps.

Walking rotational lunges, lateral lunges, t pushups, inchworms, bridge and upper body Russian twists. Then lighter warmup sets for the big lifts (e.g., squats/deadlifts).

I do a lot more stretching than most people I see. I've found it reduces injuries (sore backs, necks etc.)

Stretching before a workout (I'm assuming that we're discussing static stretching here) = bad. http://training.fitness.com/injuries...tml#post213716

As far as light cardio, it can get a blood flow effect, but it's non-specific and does nothing or the CNS preparation for lifting. I would suggest dynamic warm-ups specific for movement prep and positional correction (some of the things that stingo recommended). I feel that the warm-up should be individualized, just like the workout, to improve activation and to address positional weaknesses and in preparing for the specific warm-ups before the heavy sets. I wrote more about that here:
Fassination: You're Getting Warmer...

which means glute activation, scapular stability and hip mobility for the lot of us, right?

Yeah...that's about right!

And if you're not going to do dynamic stretching, then simple 'warm up sets' are the answer.

I don't understand how a brisk walk on the treadmill warms up the torso and arms for chest and back exercises...it should be obvious to people...but its not.

I typically start with 40% of workign weight, then 50%, and I put the reps high. I really focus on controlling the muscles to establish that mental connection with the proper muscles, as well as relaxing other muscles (like the neck, so I don't strain those muscles without justification).

then set #3 is a working set with 'real' weight and desired rep range.

this is excellent. works great for me
GAYLE HATCH :: broadband video channel

That's fine for specific blood flow and synovial movement in the joints, but to be honest with you, you're missing neural activation for increased loading with that approach...