i ussualy jog 5-10 minutes befor i start my routine, is this too little, in excess? or should i do some other movments? to warmup my body. I would be warming up for mostly compound excercises. Deadlifts, Squats, Bench, pull ups so on. IF i shouldn’t do squat and dead lift in same session please inform why!!!
CC,
Typically what I do is warm-up movements with light weight. Pyramid to the target weight for example, 5x5 is my choice routine and my TZ is 225#:
1st set at 95#
2nd set at 135#
3rd set at 185#
Now I am ready to perform my 5x5 @ 225# (plenty of bloody circ’g and muscles are warmed up) I don’t rest in between warm-up sets I just change the plates. My cardio is done after resistance…
To answer the second question, it is not recommneded to do both the squat and DL on the same day. They are both spine loaded full body lifts. You want to do them on seperate days and do them as first lifts with a “full tank of gas” so to say.
hope this helps…
I warm up for squats by squatting, novel concept I know. If I feel like I need a ‘general’ warmup, I’ll hit the rowing machine…I hate treadmills. Very light overhead squats are a fun warmup for back squats as well, helps loosen the upper back up well.
You’re fine doing squats and deadlifts in the same day. You’re a beginner, your job is to tax neuromuscular efficiency and develop strength skills. Some of the best beginners routines out there combine squats and deads(or other deep knee bend, cns taxing lifts) on the same days.
warmups i’ve used in past for weightlifting:
foam rolling
overhead squat with bar
overhead reverse lunges with bar
and of course; your movement with very miminal weight…
foam rolling
did i mention foam rolling? i think i did…
I have personally never tried foam rolling/SMR right before lifting. I usually do it right after I eat my PWO meal when I get home using a baseball/softball and a roller. Might have to try that sometime, thanks B rock.
EDIT: On topic - I like to do Magnificent Mobility drills before I lift. I do them at home, drive to the gym, do a few more, then begin some warmup sets. I hit my heaviest compound lifts first during every workout so naturally I start those compound lifts with maybe 2 light weight warmup sets. This seemed to work OK, even though I am currently injured and unable to squat or deadlift 
[quote]
To answer the second question, it is not recommneded to do both the squat and DL on the same day[/quote]
I thought the famous Starting strength program requires both on the same day?
The Grasso Complex:
http://www.T-Nation.com/readArticle.do?id=1874788
…I’ll usually do 5 min on the rower to get a sweat going, then the complex, some wide squat sits and hold, then some leg swings, before I start working up to my working weight w/ squats. I’ll add some more stuff and a little stretching if I’m exceptionally tight.
For upper body, I am starting to do this:
…because my shoulder is starting to bother me.
I warm up by doing 2 pansy weight warm up sets working the target muscle. Then I do 2 sets of slightly heavier weight but nowhere my working set weight. After that I take a breather and getir done.
[quote]njrusmc wrote:
I have personally never tried foam rolling/SMR right before lifting. I usually do it right after I eat my PWO meal when I get home using a baseball/softball and a roller. Might have to try that sometime, thanks B rock.
EDIT: On topic - I like to do Magnificent Mobility drills before I lift. I do them at home, drive to the gym, do a few more, then begin some warmup sets. I hit my heaviest compound lifts first during every workout so naturally I start those compound lifts with maybe 2 light weight warmup sets. This seemed to work OK, even though I am currently injured and unable to squat or deadlift :([/quote]
x2 for Magnificent Mobility Drills.
foam rolling
dynamic warm ups
look at the westside for skinny bastards program, I think it has has a few drills in it for warm ups.