When it comes to warming up, a lot of people who don’t know any better or don’t care to know. Think that before they start their main workout. They need to stretch cold, hop on a cardio machine or something of that nature before doing any resistance training.
However, there are several methods for warming up instead of just relying on 2 methods in various forms. So instead of stretching cold(not a great idea for warming up by the way), doing cardio or both.
You can start warming up by using your bodyweight, machines or free weights. By doing low sets(3-5), low reps(5 – 12) with light weight to get the body warm, blood flowing to muscles, joints etc.
Another method is ramping your weight until you get to your main weight for any exercise. Again keep the reps low, so you’re not tiring yourself.
Here’s an example of a warm up ,or ramp up set to 420 lbs on barbell squats for 4 reps to the mind and body read- 135lbs(10 reps),225 lbs(6 reps) 315 lbs(4 reps) 365 lbs(2 reps),390 lbs(1 rep).
The objective of this is to yourself mentally and physically ready for the weights, or bodyweight exercises that challenge you and to make yourself less injury prone.
Another benefit of doing this, is that it stops you from fatiguing yourself. Which can effect your main workout. A lot of people overdo it in there warm ups, especially with weights. Where they take it too far too almost muscular failure.
I’m guilty of doing this mistake due to ignorance, however if you warm up intelligently. You’ll perform better, the weights will be easier to lift, you’ll hit new personal records etc.
So again, it’s very imperative you follow the guidelines in this article for warming up with resistance so you don’t fatigue your muscles ,or obliterate your CNS(central nervous system).
Again keep it simple, you can choose just about any exercise for the muscle(s) you’re targeting…just follow the method.
If you have any questions, or comments you know what to do…
– Larentay Walker
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