Perhaps someone could provide me with some guidance. Since I’ve found T-Nation, my workouts mainly involve total body trainning. Prior to this I’ve always done splits. My question relates to how does someone warm-up for each body part. Previously I would perform approximately 5-7 mins of light cardio followed up with 2-4 sets of increasing poundages on my first exercise and then I would move to performing my first working set.
If it was “chest-day” my warm-up would basicly end there. With full body training should I continue with 2-3 light sets with each exercise (say bench alternating with rows); then prior to squats, do additional warm-ups with light weights, on squating movements.
This to me is a distinct disadvantage of total body training. Warming up by doing 2-5 sets of increasingly heavier weight could add another 25% to your workout time (figure 5-7 or maybe even 10 minutes for larger bodyparts where I’m using moderately heavy weights). With splits, once the warm-up is done it’s done.
Cardio working upto comfortable pace (light sweat on brow, slightly heavier breathing, warmth) for 5-10 mins.
Do some dynamic stretches, then 20 reps with the bar or very very light weight, then depending on the rep range trained (as low as 5-6 for this kinda warm up) i would do around 10-12 reps with 50-60% of the working weight.
This should be sufficient. It doesnt add that much to the workout time - there isnt much time between sets, and a few bodyweight reps can replace some of the resisted warm ups…
[quote] JJ wrote:
Cardio working upto comfortable pace (light sweat on brow, slightly heavier breathing, warmth) for 5-10 mins.
Do some dynamic stretches, then 20 reps with the bar or very very light weight, then depending on the rep range trained (as low as 5-6 for this kinda warm up) i would do around 10-12 reps with 50-60% of the working weight.
This should be sufficient. It doesnt add that much to the workout time - there isnt much time between sets, and a few bodyweight reps can replace some of the resisted warm ups…
J[/quote]
That places a nice perspective on it. Thank you.
Scott