I reposted this here since the questions seem more suited in the "Workout Program" forum rather than the "Exercise" forum, I'm thinking of incorporating the Wenning Warm Ups into my upper body days and had a few questions about it...
When I'm done warming up the lats (lat pulldowns), triceps (pressdown) and chest (DB flat bench) for the 4 sets of 25 reps pump work on each of those movements, do I then jump right into my working sets, or do I warm up with the bar and lighter weights as well as I'd normally do?
Also, since the Wenning Warm Ups have a certain amount of volume to them, would I still include my working accessories and variations later in the workout after the pump volume at the beginning?
For example, I would normally incline DB bench and do pull ups as 3 working sets later on the upper body day (I haven't found an additional video that explains clearly if this type of warm up scheme is geared towards one movement to get stronger at, or to add to a full upper day/lower day).
And finally, what are some of your opinions on this way of warming up for those who implement it?
Thanks in return for any insight on the above questions.
|
Thread: Wenning Warm Ups Questions
-
06-29-2022, 06:48 PM #1
Wenning Warm Ups Questions
-
06-29-2022, 06:55 PM #2
-
06-29-2022, 10:04 PM #3
I would never have time for that. I can't even get in as many working sets as I'd like with adequate rest. That's a me problem, but doing sets of 25 before your workout sounds like junk volume that is more likely to cause fatigue than have any tangible benefit. Just my opinion which isn't backed up with research or experience.
-
06-29-2022, 10:05 PM #4
before pressing
4 sets x 25 reps lat exercise
4 sets x 25 reps tricep pushdown
preferably triset them them
- lat exercise
- tricep pushdown
- pressing warmup
- repeat
all reps are very fast tempo, light weight
--------------------------------
before lower workout
2 exercises for weak areas (usually glutes, hams, lower back)
1 exercise motor pattern
same - giant set, 25 reps, fast tempo
----------------------------------
From what I see, he does these with partial ROM.
Never tried it.
If I do some warmup exercise {lu raise, cuban press, machine hip adduction, overhead squat) it's usually for 1x10-15I like to learn from the mistakes of the people who take my advice.
-
-
06-29-2022, 10:49 PM #5
-
06-30-2022, 06:41 AM #6
-
06-30-2022, 02:41 PM #7
-
06-30-2022, 03:03 PM #8
-
-
06-30-2022, 04:55 PM #9
-
06-30-2022, 05:00 PM #10
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
Currently
I start with 70kg (1red).....
And do nothing else but rampup unless an issue shows up.
Previously
When i was on very high frequency
Id start with a 3pps squat
2pps bench
4pps dead.
You can very much be 'game ready' without much warmup if you build the capacity.
There is a famous quote from Jamie lewis that goes along the lines of..
"If you can't walk in the gym cold in jeans and tshirt and hit 80% clean, you're out of shape."
Not getting at anyone here, I'm not like that... But there is frequently too much emphasis on doing v far too much to 'get ready' - this does not mean that if you enjoy it, it won't be the best for youFMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
-
07-01-2022, 07:15 AM #11
I'm gonna stay with the traditional warm ups, I was mainly just curious of the theory behind the Wenning warm ups bringing up the certain common weak points it claims to trigger before hand on bench and squat...I no doubt was thinking that volume was a lot for warming up.
I also agree with radrd, a common problem is even just trying to fit in enough working set volume and prioritizing certain lifts and accessories to have in and have enough time to do them all.
Lately I've been prioritizing more back movements (taking the spinal erectors out of the equation) on my lower day, to get more back volume between my upper and lower days.
-
07-01-2022, 07:30 AM #12
-
-
07-01-2022, 07:40 AM #13
Yeah like I said above you should know exactly why you're doing something different. I assume the theory you read is that you're pre-fatiguing certain muscles, and if that's the case you should make sure you: agree with the theory, select the muscles based on your individual needs/goals (not what the warmup tells you to do), decide whether you really need 4 sets of 25 reps each to activate them, & aren't majoring in the minors to the detriment of your overall progress.
In any case, if you want to know if something works you can always run it & see how it works for you.
-
07-01-2022, 11:03 AM #14
-
07-01-2022, 11:21 AM #15
-
07-01-2022, 12:26 PM #16
-
-
07-01-2022, 02:39 PM #17
-
07-01-2022, 02:43 PM #18
-
07-01-2022, 02:55 PM #19
-
07-01-2022, 03:20 PM #20
-
-
07-01-2022, 04:22 PM #21
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158719
Seems like a huge waste of time to me.
He claims it's the reason for his longevity, blah, blah, blah, find more info on his Patreon pitch.
In the end it's a business to pull people in to his training methodology that's behind a pay wall.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
Bookmarks