Warming up

[muscle99]

Hi, I think warming up is a necessary part of bodybuilding training. How do we all go about warming up?

Pre training cardio?

Warm-up exercise? Say high rep leg ext. before your actually quad workout.

Warm-up sets? Does this depend on what exercise it is? How many?

Warm-up weight? How much less of your working set weight do you use to warm-up with?

Warm-up rep range?

[I Declare War]

Hi, I think warming up is a necessary part of bodybuilding training. How do we all go about warming up?

Pre training cardio?

Warm-up exercise? Say high rep leg ext. before your actually quad workout.

Warm-up sets? Does this depend on what exercise it is? How many?

Warm-up weight? How much less of your working set weight do you use to warm-up with?

Warm-up rep range?

Today I did chest... I warmed up before I hit the bench press like so...

Pec Dec for warm up

up the stack to about 40kg for 30 reps (not to failure just for a pump)

Single arm tricep cable pulldowns

up the stack one slab at a time to the 4th slab or so... doing about 15-20 reps each side.

So, now my triceps and chest are pumped and ready to do some real weight... then I'd hit the bench and warm up to my max (or working) sets.

today I did a max set of 120kg

so I did two sets of 10 with the bar only

30kg 10

60kg 10,10

80kg 10

100kg 10

then I hit my working sets.. all warmed up...

[trainlikeafreak]

you warm up tris before chest?? interesting...

i never do that, otherwise goodbye feel in chest

[I Declare War]

you warm up tris before chest?? interesting...

i never do that, otherwise goodbye feel in chest

the trick is to keep it light bro, pumping only for warm ups... get the joints moving and get yourself warm. maybe your warm ups stray a little too far into the workout category.

I don't always do that routine for warming up to bench tho.. that was just for today because I had intentions on going really heavy for that NZBB comp.. but I decided not to in the end ... I will in the next couple of weeks.

Usually I just warm up for bench by swinging my arms around a bit and doing a few sets of increasing weight.. without the extra exercises that I did today on the bench. But, if I really look at that I can tell you that that does not sufficiently warm me up for heavy bench work.. probably why I've got this injury in my shoulder to be honest.

[BeastBuilder]

I just warm up doing whatever exercise I'm starting with (Bench, Squat, Deads, Press, Pulldowns), do quite afew sets with just the bar, groove the movement pattern, then a few sets with something light (60kg usually) then I'm all warmed up and any sets after that are really just feeling the weight so that when I get to my top set it doesn't feel fucking heavy :pfft:

Powerbuilding 101 :nod:

[DinoTrainer]

current training, no cardio and no stretching.

light weight warm up 1 sets 15-20 rep then straight to working sets.

e.g pull down 1 sets 15-20 reps then 3 sets 10-12 reps.

[mike27]

1000m row

agile 8 and/or rolling etc

as mentioned above... light weight 10-12 reps. if BB benching... then bar only. then into a light weighted set. the add more weight

cool down

5mins light cardio. spin bike,treadmill walk,row or cross trainer. i mix it up. stretching,rolling to follow

[Bluto]

Hi, I think warming up is a necessary part of bodybuilding training. How do we all go about warming up?

Pre training cardio?

Warm-up exercise? Say high rep leg ext. before your actually quad workout.

Warm-up sets? Does this depend on what exercise it is? How many?

Warm-up weight? How much less of your working set weight do you use to warm-up with?

Warm-up rep range?

Today I did chest... I warmed up before I hit the bench press like so...

Pec Dec for warm up

up the stack to about 40kg for 30 reps (not to failure just for a pump)

Single arm tricep cable pulldowns

up the stack one slab at a time to the 4th slab or so... doing about 15-20 reps each side.

So, now my triceps and chest are pumped and ready to do some real weight... then I'd hit the bench and warm up to my max (or working) sets.

today I did a max set of 120kg

so I did two sets of 10 with the bar only

30kg 10

60kg 10,10

80kg 10

100kg 10

then I hit my working sets.. all warmed up...

For your Bench, you said 120kg was your max set? So thats your work Set?

If so then 100kg is about 85% of your Maxiumum work set weight, if so 10reps is way way more than a warm up weight and will weaken you considerably for your work set.

Try

Bar x 20

40kg x 10

80kg x 5

100kg x 1-3

120kg x Maximum

You Should get more reps with your work set.

Muscles respond to doing something harder than they have done before. Ie is your best ever set with 120kg is 15 reps then 2weeks later you get 130kg for 15 or 120kg for 20 etc you will grow.

The warmup sets do little to stimulate growth but can easily sap you of energy and stregnth for your work set if overdone.

Most people I see train, burn themselves out on the light sets leading to the sets that actually count, then get nowhere.

Injurys usaully are caused by poor form, not enough conditioning, what you did the week before etc.

My warmups to 180kg

5 min walking to gym

10min dynamic stretching:

Bench:

60kg x 10

100kg x 5

140kg x 3

180kg x max (8-12) then about 10kg less weight i will get same reps as this set as i lose that much strength each work set,

170kg x max (8-12)

160kg x max (8-12) done, next exercise.

If I did too many reps with with weight over 50% of my maxium set, i would never get more reps and more weight, id would be too taxed.

Look how powerlifters train, they get big fast. If your looking to build mass fast then dont trian like you see pros in videos, they already have huge mass and so use pre exhaustion to add intenisty. For most people who dont have that mass, they will get there faster training like above. Then once you get mass, define it with high volume stlye, pre exhaustion techniques.

[timeoutmode]

warming up is necessary for me, if i don't warm up i am usually weak on my lifts.

[I Declare War]

Hi, I think warming up is a necessary part of bodybuilding training. How do we all go about warming up?

Pre training cardio?

Warm-up exercise? Say high rep leg ext. before your actually quad workout.

Warm-up sets? Does this depend on what exercise it is? How many?

Warm-up weight? How much less of your working set weight do you use to warm-up with?

Warm-up rep range?

Today I did chest... I warmed up before I hit the bench press like so...

Pec Dec for warm up

up the stack to about 40kg for 30 reps (not to failure just for a pump)

Single arm tricep cable pulldowns

up the stack one slab at a time to the 4th slab or so... doing about 15-20 reps each side.

So, now my triceps and chest are pumped and ready to do some real weight... then I'd hit the bench and warm up to my max (or working) sets.

today I did a max set of 120kg

so I did two sets of 10 with the bar only

30kg 10

60kg 10,10

80kg 10

100kg 10

then I hit my working sets.. all warmed up...

For your Bench, you said 120kg was your max set? So thats your work Set?

If so then 100kg is about 85% of your Maxiumum work set weight, if so 10reps is way way more than a warm up weight and will weaken you considerably for your work set.

Try

Bar x 20

40kg x 10

80kg x 5

100kg x 1-3

120kg x Maximum

You Should get more reps with your work set.

Muscles respond to doing something harder than they have done before. Ie is your best ever set with 120kg is 15 reps then 2weeks later you get 130kg for 15 or 120kg for 20 etc you will grow.

The warmup sets do little to stimulate growth but can easily sap you of energy and stregnth for your work set if overdone.

Most people I see train, burn themselves out on the light sets leading to the sets that actually count, then get nowhere.

Injurys usaully are caused by poor form, not enough conditioning, what you did the week before etc.

My warmups to 180kg

5 min walking to gym

10min dynamic stretching:

Bench:

60kg x 10

100kg x 5

140kg x 3

180kg x max (8-12) then about 10kg less weight i will get same reps as this set as i lose that much strength each work set,

170kg x max (8-12)

160kg x max (8-12) done, next exercise.

If I did too many reps with with weight over 50% of my maxium set, i would never get more reps and more weight, id would be too taxed.

Look how powerlifters train, they get big fast. If your looking to build mass fast then dont trian like you see pros in videos, they already have huge mass and so use pre exhaustion to add intenisty. For most people who dont have that mass, they will get there faster training like above. Then once you get mass, define it with high volume stlye, pre exhaustion techniques.

That is true Bluto... a bad example by me... I can do about 15 reps on 120kg, just that workout that day influencing what I said here. ... held back due to a fucked shoulder. That 10 rep set with 100kg is nothing to me, I could do 30 if I really wanted... so yeah, really bad example by me. Cheers Bluto. :-)

All of what you say is true... although I do feel that you shouldn't go below 6-8 reps on any of the sets of increasing weight before max when building up to the max set/work sets. Myself, I just don't get warmed up enough, especially my joints.

Warm ups, to me, are just sets that don't go to failure and are sets that are below your 6-8 rep max. We're Bodybuilders after all.

BTW, where do you train Bluto? If you're lifting those weights :clap: :clap:

Would be keen to train with u to steal some of your secrets.