How many and what warms do you guys do?

[fattofame3]

Hello Guys,

I have been training consistently the best I can for around 6 months and have done SS, fierce 5 novice and am now doing out alpha's novice program. My question is what warms ups do you guys do? Do you just do for example 1 warm up set of bench before lifting your maximum load for x amounts ? E.g max load is 50lbs for 5 reps you do 25lbs for 5 reps? Or do you guys do other stretches themselves of in conjunction with warmup sets and static or passive stretching don't know what they are but have heard them lol. Thanks for your guys thoughts

[RapidFail]

My biggest potential injury area is my lower back (which I've injured squatting and deadlifting) so I always do a lower back warm up before starting lifting. 20 x one-leg glute bridges, 3 x 10 sec sphinx stretches then 20 x scorpions.

I do at least one warm up set before compound lifts with around 50% of the work sets load and sometimes another with around 75% - if I do the latter I rest for around 2 mins before starting the first work set.

[Natty1980]

Honestly I do just one warm up long set (~ 20 reps) with ~60% of the weight I use for the following sets. I don't use heavy weights in general, so it's not a big issue but for those who target 4-6 reps sets, it might be not enough.

[hardyboysare]

My warm up involves walking to the gym from the car park, one set of a major compound lift with a light weight with maximal range to feel the stretch of the muscle, quick judge if I feel anything slightly tight or uncomfortable and that is it.

Would I advise it, nope best to follow a proper warm up of a short light cardio session, a couple light sets of major lifts which are over exaggerated to ensure full range to ensure no chance of annoying a minor tightness and a few dynamic and static stretches where needed.

But alas I'm not one for warm ups or cool downs and I am yet to be injured from weight training in over 10 years (actually the only injuries/ pains I have had has involved stretching oddly) so must be doing something correct for me but n=1 data is never reliable.

[dazitmayn]

for bench I usually just do bench warmup sets and maybe some chest flies and band pull aparts to get some blood flowing into the chest/shoulder area

squats ill do warmup sets and a squat mobility drill to allow me to hit depth

deadlifts i don't do anything in particular, usually warmup sets to my working sets suffice is enough to get the juices flowing

[WolfRose7]

Whatever exercise I'm doing

Bar x 10 to 20 for as many sets as needed. Usually no more than 2 though.
50% of work weight that day for 1 or 2 sets of 5 ish.
Incremental jumps up to work weight

[bLinkMoore]

I normally start with band stretches and using just the bar for whatever lift I'll be focusing on. Then just work up in small jumps in sets of 3-5 until I'm at around 75% of my working weight, where I'll hit a single and then start my working sets on the next set.

[Oleg1975K]

I do a lot of warm-up sets, and this does not stop at all from raising working weights.
For example-
20 kg 1-2x10
70 kg 1x8
90 kg 1x6
105 kg 1x5
120 kg 1x3
130 kg 1x3
140 kg 5x5 work sets
All warm-up sets take no more than 15 minutes.

[paulinkansas]

2-3 sets of 1/2 the working weight, about 10-20 reps per set. Or I might put on some boxing gloves and hit the heavy bag for 15 minutes.

Don't forget to stretch. That's also as important as warming up.

[xsquid99]

I start my workouts with my heavy compound lifts and my warmup is usually just the bar for 10 reps, then 3-5 reps at each 25%, 50%, and 75% of working weight; then right into my working sets.

[supramax]

Hello Guys,

I have been training consistently the best I can for around 6 months and have done SS, fierce 5 novice and am now doing out alpha's novice program. My question is what warms ups do you guys do? Do you just do for example 1 warm up set of bench before lifting your maximum load for x amounts ? E.g max load is 50lbs for 5 reps you do 25lbs for 5 reps? Or do you guys do other stretches themselves of in conjunction with warmup sets and static or passive stretching don't know what they are but have heard them lol. Thanks for your guys thoughts

My favorite way to warm up is a basic Reverse Pyramid protocol of 5 reps @ 60%, 3 reps @ 75% and 1 rep @ 90% of the main work set weight. I stretch after the workout.

[WakingOp]

I take a 10 minute walk to the gym. Then spend about 10 minutes with bands doing pull aparts, YTW and external rotations then a quick little stretching. Then I just do a set of 10 with the bar for my main lifts. By the time I get to the accessory work, I'm pretty well warmed up.

Of course my first set is usually just over 100 pounds. I'll have to add in more warmup sets soon probably

[fattofame3]

Thanks guys, got the general idea roughly to do 1-2 sets of 5-10 reps with at least 50-75% max weight load. Helps clear the mind when doing warmups or how many to do, much appreciated.