|
2003/12/16, 07:01 AM
Okay everyone, what do you think about warm up sets?
Are they necessary?
I have been back training now for a couple of months, progress has been good!
However, do I need to do warm ups?
When I was training back in the early 1990s I was training very hard, I was on a Tom Platz programme which pritty much said that warm up sets are a waste of time.
Ever since then I have just started out on my working weight, ie: if my working weight for leg press was 400kg(as it was) I would just load up the machine and do it, no light sets to warm up, and have never had an injury during training. Now I'm like 12 years older and just starting out again, should I warm up first? I have not been since I got back into training, but I would be interested in your opinions.
|
|
|
|
2003/12/16, 09:29 AM
I'm not the pro however I always warm up before I get physical since I believe that it assists in preventing injury.
|
|
2003/12/16, 09:36 AM
I always do a warmup set with some moderate weight. Usually, each muscle I work gets 2-4 exercises 4 sets for each... My first set (usually the most reps) I do with moderate weight and then pour on the weight for the smaller sets.
|
|
2003/12/16, 10:01 AM
Tom Platz; haven't heard that name in awhile...Mr. Legs!
I would never go right into a weight that I could only do 2-6 times max...I start at a weight that I can only do 12 to 14 times, and do them slo-mo reps...Light enough to be consider warmup, yet enough to tax you a little...I see a lot of people grab a weight they could do 30 times, and do it 5 or 6 times for 2-3 sets, and they say that is their warm up...Platz use to throw 225 on a bar, and squat it for 50 reps...His workouts were something else, but he used his instincts for the most part...So, it is kind of up to you; good luck.
|
|
2003/12/16, 10:09 AM
Always do your warmup sets! Just don't do excessive so you waste needed energy for your workouts. Some folks do way too many. You should not feel "worked" at all after your warmup sets. The object is to get some blood flowing to the area.
--------------
If you don't stand for something, you will fall for anything....
|
|
2003/12/16, 10:29 AM
Thanks bb1fit, but I HAVE to find something wrong with these guys workout at the gym(just kidding)...So, you saying, light weight for 5,6 reps for a couple of sets; then jump to a weight that you can only do for 12 or 10 or whatever you rep. goal is? The guys I am talking about above, do 3 sets of 5 really light, jump 50 pounds, jump 20, 20 more, 10 more...Kinda looks like this;
5 x 135,135,135
12 x 185
10 x 205
8 x 225
10 x 235
The set/rep scheme doesn't seem right to me...Can you post an example of warm up, and set/rep. scheme for strength?
bb1, are you tired of questions yet?
|
|
2003/12/16, 02:14 PM
The older you get, the longer active warmup you need and the more beneficial a specific warm-up is.
For myself and my clients, I do 5-10 minutes of active movement (like a mini-aerobics class)(or on a machine) the rule is, break a sweat. Then we do more specific, dynamic warm-ups fpr the body parts we wil work that day - this facilitates warmup and dynamic stretching. Joints and tendons and ligaments appreciate the attention.
If it is leg day we do bodyweight squats and lunges, maybe some step ups or kick boxing, upper body days we do shadow boxing and push ups. Then we go on to the workout, I will stil start them with a weight they can do 12 reps with, then go heavier for 2-3 more sets.
What I have found is that my older clients fucntion a lot better after their dynamic warm up. They are usually stronger and more coordinated on their 2nd or 3rd set of push-ups because everything has loosened up and is working better.
For myself, after doing push-ups a rep scheme for benching would look something like this:
12 - 14 X 95
10 X 115
8-10 X 125
6-8 X 135 (10 on a really good day)
maybe see how many reps I can get with 140, if i am really on that workout.
I don't know if any of that helps, but i have found it useful.
--------------
"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
|
|
2003/12/16, 03:19 PM
Thanks asimmer: where ya been?
|
