Weightlifting Advice: How To Warmup Properly
So many lifters fail to recognize the importance of a proper warm-up.
Don’t take this weightlifting advice lightly.
If you are out there doing some wimpy warm-up with only 1 set of 20 reps on an unloaded bar or doing nothing at
all, you’re hurting your progress at the gym.
Whether you’re looking at short term benefits or long term one, a proper warm-up is your friend because of two
very good reasons….
1) A good warm-up works to help increases the weight your body is capable of handling and this leads to maximum
muscle stimulation and growth.
2) Warming up helps in preventing muscle training
I think that these are two very good reasons to ensure that you spend a mere 15–20 minutes to ensure that you
get a proper warm-up before your actual workout.
Most people agree with this weightlifting advice.
Good, now let’s talk about a good warm-up and what it should be...
First, you will need 5 minutes of light cardiovascular activity.
You can select from the recumbent bike, rowing machine, treadmill, or any other basic piece of cardio equipment
to achieve this.
A basic cardio warm-up exercise will increase the core temperature of your body, stimulate your heart and lungs,
and lubricate your joints with the secretion of synovial fluid.
While you do this basic 5-minute cardio warm-up, think about the workout that you will be performing.
It’s important to use this time to mentally focus, so that your body is ready to exert maximum
effort in the battle ahead.
It’s important that you prepare both your body and your mind for your workouts; don’t underestimate the vital
role that your mental attitude plays in muscle building success.
Once 5 minutes are over, it’s time to move on to the final part of your warm-up routine.
Pick the first major compound exercise of your workout, and perform 5 warm-up sets of that.
For example, if today is the day you train your lower body and squats are the main exercise that you use to do that, you
will be performing 5 warm-up sets of squats.
You will want to start with light weights and high repetitions, gradually moving onto higher resistances and
For these 5 warm-up sets, keep in mind:.
YOU MUST NOT TIRE YOUR MUSCLES DURING THESE SETS!
You should only be focused on increasing blood flow to the muscles and surrounding connective tissue when you
It also helps to up the poundages that you can lift during your workout by prepping your body and mind
Don’t fatigue your muscles during these sets; it completely destroys the purpose behind a warm-up.
Use this formula to calculate how much weight and how many reps you need for warm-ups.
These are percentage values of the weight you will use for the actual muscle-building set.
For example, if you were going to squat 200 pounds, the first set should be performed with 100 pounds for 10
Set 1: 50% x 10 reps
Set 2: 60% x 6 reps
Set 3: 70% x 4 reps
Set 4: 80% x 3 reps
Set 5: 90% x 1 rep
Complete these basic sets before moving into your workout.
Don’t ignore this weightlifting advice as the importance of this warm-up process is immense.
You can stay injury-free and prep for hard workouts if you apply this weightlifting advice.
Using another 15–20 minutes is well worth your time.
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more of my great weightlifting advice.