Hi, I?m 38 and have just started to lift weights a few weeks ago after a break of four years from the gym. Is it preferable to warm up before lifting weights? If so how would be the best way to go about it? At the moment I do five minutes on the cross trainer which is a cross country skiing action, and then I do a few light reps before adding weight.
|
-
03-09-2008, 03:32 PM #1
Do I need to warm up before lifting weights?
-
03-09-2008, 03:43 PM #2
-
03-09-2008, 04:06 PM #3
Yes, I usually Warm up 7-10 min
Stretch
1st set 12 reps w/lighter weight.
Pyramid up in weightLast edited by gbg; 03-09-2008 at 04:08 PM.
Being a real lifter is not about a number, or a medal, or somebody else telling you that you are a real lifter. It is about commitment to the iron and strength of purpose.
-
03-09-2008, 04:31 PM #4
-
-
03-09-2008, 04:40 PM #5
- Join Date: Jul 2006
- Location: Waco, Texas, United States
- Age: 65
- Posts: 621
- Rep Power: 286
On heavy compond lifts (barbell bench, squats, deadlifts, bendover rows), I warm up with 12 reps at about 60% of what my normal lifting weight would be.
If I do an isolation exercise (tricep rope pulldown), I do it after a heavy compound lift and I don't do a lighter starting weight since I have already warmed up the muscles.47yr male, 5'11", 235lbs, BF who knows? (Oct 05)
48yr male, 5'11", 200lbs, 15.2% BF (Nov 06)
48yr male, 5'11", 200lbs, 15.2% BF (May 07)
49yr male, 5'11", 200lbs, 14.5% BF (Aug 07)
49yr male, 5'11", 200lbs, 13.5% BF (Jan 08)
50yr male, 5'11", 200lbs, 13.5% BF (Jul 08)
....and the height chart says I'm fat...ugh!
Oh well, I gotta one pack ab.
-
03-09-2008, 05:01 PM #6
- Join Date: Jan 2006
- Location: Atlanta, Georgia, United States
- Age: 65
- Posts: 29,893
- Rep Power: 116000
There is actually a "scientific" (MAX OT) way to warm-up/acclimate before doing heavy compound lifts such as the lifts you mentioned, and it works wonders for many. Let's assume you're going to use 200# as a working weight. You'd acclimate like this:
50% for 12 reps (100#) w/2min rest
50% for 10 reps (100# " 2min "
67% for 6 reps (135#) *3min rest*
82% for 3 reps (165#) " 2min "
93% for 1 rep (185#) " 2min "
The percentages are what you need to know/try. Notice there is a 3min rest after the 6 rep set. At least use 2.5 if not the whole 3, as it will matter at that %. I've shared this with quite a few journalers here and they've all surprised themselves with how much weight they quickly increased for working weight. The principle here is to warm-up/acclimate without exhausting muscle. These percentages achieve this goal for most. Try it and see for yourselves . At some point down the road, you'll probably find yourself skipping doing the entire routine, but you'll likely keep a large part of it. And the rest time might seem excessive to some of you, but again, there's a reason for it.
Originally Posted by ServoScanMan"If a kid asks where rain comes from, I think a cute thing to tell him is "God is crying." And if he asks why God is crying, another cute thing to tell him is "Probably because of something you did."
-
03-09-2008, 05:02 PM #7
-
03-09-2008, 05:05 PM #8
I feel that warm up sets are a must to prevent injury.
Normally I do 2-3 warm up sets then a moderate weight set then working sets. I will NOT waste any energy by way of cardio prior to lifting weights.Every day counts.
-[][][]---------[][][]-
I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
-
-
03-09-2008, 05:19 PM #9
-
03-09-2008, 05:39 PM #10
My biggest thing is to warm up my rotator cuffs before any heavy days, benches especially. I've injured myself once too many times, and I don't even do curls anymore without warming them up now.
"Is it REALLY a passion if it gets abandoned the first time things get tough?
If it is then I suggest finding another passion because things will be tough MUCH more than they will be easy."
-Dave Tate
-
03-09-2008, 06:49 PM #11
-
03-09-2008, 06:50 PM #12
- Join Date: Sep 2007
- Location: Monticello, Kentucky, United States
- Age: 59
- Posts: 12,391
- Rep Power: 0
I read an article that recomended warm up but not stretching before, it gave the reason that it weakened the connective tissue slightly just before the lift increasing the chance of injury as opposed to lessening it, it did say stretching just after lifting is good because it increased the over all flexibility but gave your streched muscles and joints a chance to heal before the next session of load.
I cant seem to find it again though but if I do I'll post it.
-
-
03-09-2008, 06:55 PM #13
-
03-09-2008, 07:12 PM #14
-
03-09-2008, 07:24 PM #15
-
03-09-2008, 08:13 PM #16
ideally you want a light warm up (walk/jog depending on your fitness level) 10 minutes (your shooting for a light sweat)
then if you want to stretch before dont do static make sure its dynamic http://www.bodybuilding.com/fun/md47.htm dynamic might even boost your work out a bit (DONT STRETCH COLD ie. without a warm up)
after that start with your first lift (one that costs the most energy) and do warm up sets that look like this
50% of weight your going do your working sets with - 10 times
70% of working set weight - 6 times
80% - 3 times
90% - 1 time.
after that you should be good to go your joints will thank you.
static stretching after you working is great just not before
-
-
03-10-2008, 04:23 PM #17
- Join Date: Jul 2006
- Location: Waco, Texas, United States
- Age: 65
- Posts: 621
- Rep Power: 286
47yr male, 5'11", 235lbs, BF who knows? (Oct 05)
48yr male, 5'11", 200lbs, 15.2% BF (Nov 06)
48yr male, 5'11", 200lbs, 15.2% BF (May 07)
49yr male, 5'11", 200lbs, 14.5% BF (Aug 07)
49yr male, 5'11", 200lbs, 13.5% BF (Jan 08)
50yr male, 5'11", 200lbs, 13.5% BF (Jul 08)
....and the height chart says I'm fat...ugh!
Oh well, I gotta one pack ab.
-
03-10-2008, 07:30 PM #18"Never give up. Don't ever give up." - Jimmy V.
"I won't quit while I'm behind. If I do, how will I ever get ahead." - Alex Harb (my cousin)
The only person you have to impress is yourself. But it's nice for others to take notice too.
Life keeps me busy. My workouts keep me sane.
I may get out played, but I will never get out hussled.
-
01-01-2009, 07:04 PM #19
Indeed it has been tested and is a proven fact that Stretching after a work out is the best time to stretch. Although solid evidence isn't 100% saying you should never stretch before a work out, but 80% of studies have shown a decrease in injury to those who ONLY stretch AFTER work outs.
Tests have also shown, about the same number of injurys happen to those who DONT stretch at all, or Stretch before hand "also before and after". But a solid decrease in injurys happen to those who only stretch after a work out.
Hope this helps
Most people dont understand that this only truely applies to Strength training.
-
01-01-2009, 07:08 PM #20
-
-
01-01-2009, 07:12 PM #21
-
01-01-2009, 07:21 PM #22
-
01-01-2009, 07:31 PM #23
-
01-01-2009, 07:43 PM #24
-
-
01-01-2009, 07:57 PM #25
-
01-01-2009, 08:20 PM #26No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
01-01-2009, 08:34 PM #27
-
01-01-2009, 08:36 PM #28
-
-
01-01-2009, 09:00 PM #29
- Join Date: Aug 2006
- Location: Chassell, Michigan, United States
- Age: 57
- Posts: 204
- Rep Power: 224
On heavy days like bench, back or legs, I start with a moderate amount of weight in which I can pump out 15-20 reps.
In the bench, for example, I start with about 17-20 reps at 225 lbs to warm up, then get heavier from there as my workout progresses.
My 42 year old body needs "some" warm up, especially if I take a week or two off (like around these holidays!). Gym closed from before Christmas till I go back Monday January 5th!
If I'm on a 5 day split routine, like normal, I require much less warm up before going heavy.
Sometimes I warm up on the machine weights before doing free weights, but not often."VENISON: THE OTHER RED MEAT!!!!"
Deerhearse (aka "Jeff")
-
01-01-2009, 09:21 PM #30
Bookmarks