I would like to see what you guys are doing for warm ups for your work outs. I do warm up sets but am looking for more of a total body warm up for lifting. So what are your favorite warm up routines?
barbell complex - 5 reps/3sets
I typically do active recovery stuff. So say I’m going to do chest, I’ll warm up my tris and shoulders with very light weights for 10 reps or so, then I’ll do a light set of barbell rows to activate the back muscles.
Better explanation of Active Recovery in the article below
I’m bad that I don’t do any whole body thing.
I get enough of a walk/stair climb before I get to the gym.
Then I do 2 warm up sets before I do my usual 5x5 or 4x6.
isn’t simply ramping the weight good enough to qualify as a warm up?
[quote]therajraj wrote:
isn’t simply ramping the weight good enough to qualify as a warm up?[/quote]
Sometimes, depends on the level of weights you’re using and previous injuries. Whatever feels comfortable.
Specific things that I do are:
Before squatting and inbetween lighter sets I do some light leg extensions because it helps warm up my quads which feel bad training cold. No previous injury just one day my quads just couldn’t warm up well with compounds so i added it in and the feeling went away.
Between sets of incline or shoulder presses I do some light WG lat pulldowns to loosen up my shoulders, I have a minor RC injury from years ago and it can feel pretty raw after some heavy pressing, this helps tremendously.
5 min on the rower very light, then some wall slides for the scapulae and thoracic spine and about three extra warm up sets for the first excercise of the day
Depends on what I’m training. Some light cardio before hand, with some stretching as my back is excessively tight some mornings. Followed by…
For a heavy deadlift session I like to warm up with some KB/DB swings to get the explosive leg/hip drive 4 x 30
Squats = jump squats 3 x 10 or some leg extensions to get the juice going.
Chest/Back = plyo pushups, med ball pushups, bodyweight dips, back extensions
Then a few ramp sets and off we go…
Gremlin
Full body complex: 8 sets, 6 exercises. 60 seconds rest between sets.
8 sets, descending from 8 reps - 1 rep. 135lb
Stiff leg dead lift
Bent over row
Hang clean
Military Press
Back squat
Barbell shrug
Gets the blood going and gets you pumped up for anything!