It’s 10 minutes dynamic warmup, then that bar complex. I get in the room f’ck around for 5-7 minutes svingen the arms a bit, setting things up. Then the 10 minutes dynamic. Then I do a quick yoga sun salutation. Then the complex then one or two warmup sets and 30 minutes is gone.
I guess if I think about it the right way, my barbell complex takes about 5 minutes, and then my first 4-5 sets on my main exercise are warmup sets. I always start with an empty bar and work up slow, so I am probably spending at least 15 minutes warming up, just not thinking about it that way…
2 Likes
My warm up is 6 minutes or less usually and it leaves me sweating.
Jog 1 lap (270 meters)
Walking knee hug stretch
Walking lunges
Walking hamstring stretch if hams are sore
High knees
Butt kicks
Leg swings
Hurdle step overs forward and backwards
1 build up run of about 80 meters
I take about half a lap to do the above movements and that puts me in place to do the build up run and I’m back to where I started. I do about 16 reps (8 per leg) for the stuff I listed.
You could do those things stationary. I’m not sure what you have to replace the jog and build up run. Bike or rower?
On a good day I’ll work up to a sprint on the build up run. On stiff days I’ll only get up to about 80%.
4 Likes
@OTHSteve, @Frank_C I have a friend of mine I lift with occasionally, he warms up, by going setting up and starts lifting I just can’t do that.
I have to do something. Granted this DH warmup is a lot.
After this experience I’ll do the complex and some ropeskipping, rowing, airdyne to get the blood flowing. On the lower body days, I might throw in the lazy lifter warmup.
That’s me, my warm up consists of walking to the gym (20m from house) doing a set with the bar and adding weight until i get to my working sets.
2 Likes
Similar to me. I just do air squats and a couple of planks.
I used to do agile 8 but without the foam rolling so only 5 movements and follow that with 10 box jumps and 10 ball slams. But as my workouts have got longer, in the interest of time and not having a grumpy wifeni cut it out.
1 Like
My warm up is the only thing I do for hip mobility. So far it seems to do the trick as far as range of motion (clearly it’s doing nothing for my joint).
When I train at home I start with the bar and just go. When I do my warm up I feel like 135 is a waste of time when I get to work. I start deads at 225 now.
2 Likes
even elite level lifters warmup with 135
1 Like
Great work on that DL PR!
1 Like
I know but it just doesn’t do anything for me. I’m not competing or trying to dial in my technique. I’m good with where I’m at. I spend enough time in the gym. I don’t need to add any fluff sets.
I also doubt those elite lifters work up to a sprint prior to hitting the platform.
2 Likes
sprints might be my favorite warm up honestly. If I have nothing but time, I like to walk a lap, jog a lap, then sprint about 100m. Sometimes 200m if I’m feeling spicy
2 Likes
Most likely not
Fair enough
1 Like
A guy who has a comp coming up started with 135 tonight. I overheard him talking to someone about pulling his opener to make sure his grip was ready. He pulled sumo and worked up to 610 lbs. I could tell he was serious by how he was treating 135 lbs.
2 Likes
Woke at 81,9 kg - 180,6 lb
2650 calories yesterday, stuffed my mead with about 350 just before bedtime. That is not proper eating, must eat more during the day.
@burien_top_team: thanks man, hoping to see a 60 lb DL PR like the hog when I’m finished, don’t think that is going to happen.
@simo74, @MarkKO, @lava2007, @duketheslaya, @Frank_C: Somehow I envy you guys for just showing up and lifting.
Maybe it’s my age I don’t know, I just have to get my body warmed up good, before lifting.
But I’ve always warmed up, when i did bikeracing, before a TimeTrial I was sitting on rollers for at least an hour warming up. Before races I did som 10 km of warming up prior.
4 Likes
I have never been much of a warm up guy. I used to do a little bit of a run before a race but only a few hundred meters. Back in the day when I played soccer or rugby the warm up was usually a couple of cigarettes!! Even in the gym I’ve never done more than 5 mins on the treadmill. That doesn’t mean it isn’t useful or productive it just means I was always too lazy to do it !!
2 Likes
I will do less warmup after DH:
Maybe 1 minute armsvinging, ropeskipping/rowing for 1 minute, complex 4 minutes, yoga flow for 2 minutes, 2 warmup sets with BPA.
Damn it’s still about 10 - 15 minutes before the first working set. Still it’s way less than the 30 minutes+ right now.
1 Like
I used to do way more. When I figured out I didn’t need to I stopped.
3 Likes
I do a few band Pullaparts, then light lifting, after a few sets, I’m bloody warm enough.
I’m not sure how some of you blokes do these massive warmups, seems to me it just takes energy away from the lifting
6 Likes
I’m with you on that. Minimum effort for maximum results.
3 Likes