Full Body Program Warm Up?

Training Bodybuilding
1

Hey everybody, it is time for me to change my current working routine.
I have been following ABBH for a few months and I need something new. I was considering a 3 day a week program I found on bodybuilding.com.
http://www.bodybuilding.com/fun/workout2.php?name=All-Around++Athlete+Program&description=A+full+body+program+designed+to+excercise+all+the+muscles+and+to+develop+both+strength+and+muscular+endurance.&type=Full+Body&different=1&goal=Strength&days=3&url=&schedule1=N&schedule2on=1&schedule2off=1&E1[]=Crunches&R1[]=15-40&S1[]=3&E1[]=Bench+Press&R1[]=10-12&S1[]=4&E1[]=Bent+Over+Row&R1[]=10-12&S1[]=4&E1[]=Shoulder+Presses&R1[]=12-10-8&S1[]=3&E1[]=Lat+Pull+Downs&R1[]=12-10-8&S1[]=3&E1[]=Pull+Downs+(tricep)&R1[]=10-10-8&S1[]=3&E1[]=Bicep+Curls&R1[]=10-10-8&S1[]=3&E1[]=Standing+Squats&R1[]=12-10-10&S1[]=3&E1[]=Leg+Extensions&R1[]=12-10-8&S1[]=3&E1[]=Leg+Curls+(hamstrings)&R1[]=12-10-8&S1[]=3&E1[]=Lunges&R1[]=10-10&S1[]=2&E1[]=Calf+Raises&R1[]=10-10&S1[]=2&notes1=&sy1[]=dayon1&exercount=12

My question is how do you safely and effectively warm up for such a program? Right now on ABBH on day one for instance, i just switch back in forth in between exercises gradually increasing the weight until I hit the weight I am supposed to use for all 10 sets. I like doing it this way because I have never once hurt myself during a work out when doing this. My problem is that if I did this in a full body program it would just take me way to long. Any suggestions please?

2

Do “whole body” cardio for 5-10 minutes before starting your lifting, something like the eliptical machine. This will warm up the muscles and joints some. Then give yourself a warm up set on your first exercise. After this you should be feeling pretty warmed up and can just go through your workout. I have found this type of warm up works well with my push / pull regimen.

3

Thanks koots, I will try this out. I didn’t think one set would be good enough for a warmup. Guess I don’t know until I try. Thanks again.

4

Whenever I do fullbody training, I just have a couple warm up sets before I start my working sets. 1-2 Warm up sets for single joint lifts and usually 2-4 for compound lifts. Depending on how much you lift you may need more or less. If you are benching 400 you will need more warmup sets than someone benching 135.

5

You could try light-weight complexes to warm up, after your warm-up cardio if you prefer to throw that in there to get the blood moving. Use just the bar and do something like:

RDL
Bent-over row
Upright row
Clean/press (or snatch)
Overhead press
Overhead squat
Back squat
Good morning
Overhead press
Start sequence over

Anything would work. You can do something like this or use only a handful of movements, but it would work well. Perhaps add a small amount of weight to the bar each set until you feel ready to go.

6

i usually do some jumping jacks for a few mins, then some burpees, then light stretching. Then warm up by doing the exercise w/ lighter weight.

7

[quote]dj_tiesto wrote:
i usually do some jumping jacks for a few mins, then some burpees, then light stretching. Then warm up by doing the exercise w/ lighter weight. [/quote]

Thanks for the thoughts guys. Hey Schwarzenagger, what is an RDL?

8

Whenever I do FBT I warmup with a few sets of Burpees.