Proper way to warmup?

[chris_f]

Can someone help me better understand the "proper" way to warmup?

I've always done (at least in the last year or so) about 2 warmup sets before lifting for my first two excercise (I usually lift with alternating sets).

For example, if my first lift was squat, and my second was pull-ups, I would do 2 sets of squats and 2 sets of pull-ups (or lat pull-downs) using lighter weight then my working weight and a higher number of reps. Is that ok?

Let's say i'm using the following routine:

a1) deadlift
a2) flat bench press
b1) front squat
b2) pull-ups
c) direct Core-work

Let's also assume the routine is 5x5. What would be a good way to warmup for this routine?

[Newlife]

Your on the right track. Here is what I would do...
Deadlift: 1 warm up set of 10 with bar, 1 warm 30% max, and 5 work sets. I would also do the same for the bench press. After that, I would only do 1 warm up set for B1 and B2 with 30% max...

[Matthew]

here's an article on warming up
http://www.ruggedmag.com/index.php?t...ticle&i=6&a=10
it doesnt have the 5x5 setup, but its good for a template

[Jean-Paul]

My personal favorite warm-up is a routine taught to me by Bill Hartman... Rufus complex. If anyone has a link to the thread where that was discussed please post it. I will try to find it in the meantime.

Here is a link to a good discussion about warming up. http://forums.jpfitness.com/cgi-bin/...=000397#000005

[chris_f]

JP... The rufus complex is a series of excercises done in a sequence, right? I seem to remember you posting it a month or so ago (or bill linked it for you) when i asked a question about dynamic stretching...

[searcher]

Rufus complex thread: http://forums.jpfitness.com/cgi-bin/...c;f=2;t=001680

[duff beer]

I warm up by running on my treadmill for about 10 minutes. Then I do 3 warmup sets with gradually increasing weight (reps something along the lines of 20, 16, 12).

I never used to warm up at all, but I'm getting old and I have to if I want to lift heavy and not hurt myself...

[DiBatista]

squat thrusts, some stretching

[chris_f]

Hey Raphy, thanks!

That's the thread I was referring to. [img]smile.gif[/img]

Cheers, man! [img]smile.gif[/img]

[chris_f]

JP,

Thanks for linking that thread on warmups, btw.

I found it very helpful. To make sure I'm understanding this right:

Warmups for low-rep training should be a few sets at a high percentage of your working weight for 1-5 reps each (reps decreasing as weight goes up). Does that sound right?

[DKing]

Yup.

The cardio warm-ups and the really high rep sets don't do a whole lot to get the body ready for recruiting a lot of muscle to bang out low rep stuff.

Danny

[chris_f]

Alright great!

Now what if I'm planning on doing a moderate rep routine (somewhere in the 7-10 rep range). Would I use the same method of warming up, skip the warmup all together, general warmup?

[DKing]

I would do the rufus complex and follow that with a couple of warm-up sets for the specific exercise in the 7-10 rep range. Make the warmup as specific as possible.

Danny

[chris_f]

Danny, not to be a pain in the ass, but do you recommend the Rufus complex prior to low rep training as well?

ie, Rufus complex, excercise specific warmups, and then working sets?

[DKing]

Yup, either the rufus or something like it.

Danny

[Andre]

If Im doing HGM Phase I, should i be warming up with the exercises they have there? or should i do the general warm ups with this rufus complex...