How do you guys warm up? I’ve been so confused lately about how I’m supposed to warm up and stretch, so I wanted to get some opinions from others.
I remember reading from Poliquin for warm ups prior to the work out that you build up the the % of the weight that you’re using and taper down on the # of sets you do as you get to the weight. I’ve seen people do calesthenics (sp?)to warm up, and I’ve seen people just flat not warm up at all.
I really get confused when the subject of stretching comes up. I’ve read that lazy man’s guide to stretching by King, and I’ve seen the renegade stretching routine that was in an article by Coach Davies. I’ve also heard about dynamic stretching, but I don’t know how to work w/ stretching. Do I need to cycle it around? Stretch differently? How important is a good stretching/warm up routine? How long does it usually take? I get kind of bored when I stretch sometimes, so I was just curious what others were doing. Thanks for the input.
One key thing to warming up is to always work your muscles a little bit prior to stretching. Usually I take a nice, easy slow jog. Either one time around the track or two. Then I get in a long stretch. While doing cardio, if I am doing a routine that allow ‘resting’ rests, I take advantage of them by stretching -focusing mostly on the hamstrings.
Hey Kyle,
I do a bout of jump rope. Then some leg swings to the front and side, for the dynamic stretch, or full body squats focussing on the calf stretch at the bottom, or arm swings etc for the shoulders. When I’m working up to a max, I’ll do a couple sets of six then three’s, then one’s. Or I’ll do some power cleans then work with sets of three’s then ones. When I worked to max that is. I do dynamic stretches as permits between sets also.
I save the static stretch for when I’m all done everything.
Peace,
T-Ren
As far as warming-up goes do some light cardio 5-10min. I don’t stretch before I work-out. I do stretch after. Warm-up can also be 5-10 min dynamic stretch as Coach Davies would suggest.
I have always done a 5-10 minute cardio warmup prior to lifting and I think there’s good science behind this concept. You need to divert blood flow from your internal organs out to the muscles before you expect them to perform heavy lifts. I require all my clients to do a cardio warmup, even if they are late to their session.
But I’ve changed my opinion about warmup sets. I used to maybe do one warmup set for my first lift, maybe none at all. I figured I was hot from that cardio warmup. And I did any stretching after lifting or later in the day or after a cardio session. But after doing Ian King’s Limping Series and Super Strength programs, where he requires not only a cardio warmup, but also stretching and warmup sets, I am a believer in warmup sets. I felt so good, so healthy, so strong while doing those workouts.
Now I do my cardio warmup and then do about 5 minutes of stretching. For my first lift I do several warmup sets. This lift is usually a squat or bench press or other big body exercise and gradually approaching your working weight prepares your body to lift more, at least that has been my personal experience. Don’t do too many reps however. You are not trying to wear yourself out before you get to the working sets!
For subsequent exercises I may or may not do warmup sets. It just depends on the exercise that is next.
Stretching between sets has also been an area of controversy. I currently like the idea of stretching between sets IF the working muscle is very tight all the time. But NOT stretching between sets if chronic shortness of the working muscle is not an issue.
I know there are many opinions on these topics and I think you have to find what works best for you personally. We are always learning and growing!