I’ve always done a warmup set, and a lot of the times it seems like a waste. If i’m doing a set of 5x5 or 4x6 do i need a warmup? or just start a little under what i normally do and work up?
Do you do a warmup set? and for all excercizes or some?
i always do a warm up set for my first workout of the day just to get my blood flowing
I always do at least one or two warm-up sets. If I’m lifting for higher reps (8-12), I’ll usually do one or two warm-ups.
So, if the goal is 205 x 12, I will do the following:
Warm-up sets:
135 x 8-10
185 x 8
Work sets:
205 x 4 x 12
If I’m doing lower reps (1-6), then I do several, progressive warm-up sets. Some people can get away with few or no warm-up sets. I’m one of those that has to do them to prepare for the heavy weights. It also feels good on my joints and prepares my body.
So for something like 5x5 where the working weight is going to be 225, I do warm-ups like this:
Warm-ups:
Bar x 5
95 x 5
135 x 5
185 x 5
205 x 3
Work sets:
225 x 5 x 5
My warmup consists of some calisthenics mixed with stretching, some abwork, etc. Then, I will always do at least one warmup set for the first lift I am performing - usually near 50% of what I will be working at (i.e. if I’m repping at 205, I will warmup at 95 or 115). I don’t give the weight too much thought, it’s just a means to get blood pumping to the muscle and 20 lbs here or there doesn’t make much difference to me. I just don’t feel comfortable going right to working weight for any amount of reps under 8.
As for subsequent lifts, whether or not I do warmup set(s) depends on what I’m doing and if the muscles to be worked already feel like there’s sufficient blood flowing to them as a result of the first lift. I think you can never go wrong doing at least one warmup set - better safe than sorry.
DB
My warm-up consists of 3-4 minutes of light energy work (recumbent stationary bike)followed by a warm-up set of 8-12 reps of the first lifting exercise I do at about 50% of the weight I plan on using for my first working set.