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  1. #1
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    Wenning Warm Ups Questions

    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.
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  2. #2
    Registered User BeginnerGainz's Avatar
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    What is the point of doing a workout, before your workout?
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    Multi-Platinum User radrd's Avatar
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    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.
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    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 1x10-15
    I like to learn from the mistakes of the people who take my advice.
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Deep-Voiced-One View Post
    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.
    It seems like an awful lot for a warm-up.
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    Unregistered User MyEgoProblem's Avatar
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    Its excessive (as In unnecessary) for most
    Works for some

    But it's light enough that a set of 25 is nothing close to failure
    Last edited by MyEgoProblem; 06-30-2022 at 11:51 AM.
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    Registered User air2fakie's Avatar
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    If you’re going to do something out of the ordinary, you should know exactly why you’re doing it.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by air2fakie View Post
    If you’re going to do something out of the ordinary, you should know exactly why you’re doing it.
    1000%
    If you have to ask
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    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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    Registered User Rsurf72's Avatar
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    I tend to do a fair bit of dynamic stretching and moving before I hit the weights. And when I do hit them, my first big compound is always very light and I work my way up to my working sets.

    Exercises after that are typically working sets then.
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    Unregistered User MyEgoProblem's Avatar
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    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 you
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  11. #11
    Registered User Deep-Voiced-One's Avatar
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    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.
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    Unregistered User MyEgoProblem's Avatar
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    The best theory is...

    He invented something to sell and get people to talk about 😉

    Its just a warmup really.
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  13. #13
    Registered User air2fakie's Avatar
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    Originally Posted by Deep-Voiced-One View Post
    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.
    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.
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    Originally Posted by air2fakie View Post
    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.
    the theory wenning gives is...

    the weight is so light and not taxing that it warms up the joints and soft tissues which you need to do or they explode..
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    Originally Posted by MyEgoProblem View Post
    the theory wenning gives is...

    the weight is so light and not taxing that it warms up the joints and soft tissues which you need to do or they explode..
    sooooooo that theory kinda went in a diff direction than i was thinking.
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    Originally Posted by MyEgoProblem View Post
    the theory wenning gives is...

    the weight is so light and not taxing that it warms up the joints and soft tissues which you need to do or they explode..
    I believe SmokingAl on this forum does something similar.

    I can see it being beneficial for some older lifters who need to get synovial fluid flowing.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by BeginnerGainz View Post
    I believe SmokingAl on this forum does something similar.

    I can see it being beneficial for some older lifters who need to get synovial fluid flowing.
    Id Straight up use a mini band instead.
    And just give it a few tugs and pulls.

    Maybe I should name it and put it in all my books to milk more money from people xD
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  18. #18
    Registered User air2fakie's Avatar
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    Originally Posted by MyEgoProblem View Post
    Id Straight up use a mini band instead.
    And just give it a few tugs and pulls.
    In b4 PinK tells us how a few tugs & pulls gets his synovial fluids flowing.
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  19. #19
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by air2fakie View Post
    In b4 PinK tells us how a few tugs & pulls gets his synovial fluids flowing.
    Getting Joocey every where
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  20. #20
    Registered User BeginnerGainz's Avatar
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    Y’all a bunch of nasties
    Age: 29

    "If I have seen further than others, it is by standing upon the shoulders of giants"
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  21. #21
    Registered User Anthony21's Avatar
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    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
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