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Re: Warm-Ups on Programs
Frequently Asked Question Free Post
I get asked frequently in DM’s and Q/A about warm-ups. For the seasoned gym bro this is overlooked because it’s common knowledge to us.
Simply put, the best way to warm-up for an exercise is to perform sets of the exercise at lighter weight.
You do NOT need some excessive warm-up routine and this can be counter productive.
How many warm-up sets? That’s up to you, as many as you need to feel primed and prepped to perform your working sets safely at maximum intensity.
A safe rule of thumb is 3 if you want specific guidance, something like this:
Set 1 - Empty Bar for 15-20 reps
Set 2 - 50% working set (NOT 1RM) for 12-15
Set 3 - 70-80% working set for 5-8 reps
You might need more, this is fine, this is just a general recommendation.
Do You Need Warm-Ups For Every Exercise
This truly depends how you feel. I do warm-ups for all compounds then pick and choose which movements I feel I need a set or two for “feel”.
I never do warm-ups for something like tricep pushdowns, by the time I get there in my workout, I’ve already done 8-10 sets of pressing, they don’t need to be warmed-up, they already are.
On more compound type movements after my initial movements, I might do 1-2 sets for a handful of reps as I add weight to the bar simply to get acclimated to the weight and exercise.
Now if you have some injury or issue that needs something like some banded work to ensure your muscles are firing correctly, go for it. This is just a general recommendation that will work for most people.
Some people like to do 10 or so minutes on a bike or treadmill to warm-up before their workout. If this helps you, go for it, it’s not necessary, but if it makes you feel better, placebo is very real and works.
I hope this completely clears up how I go about warm-ups with my programs. You do not need fancy warm-up routines for something as non complicated as lifting weights.
This is just a free update post prior to the paid post on managing ADHD going out tonight.
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol. These are opinions from a Cartoon Ox.