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2004/03/26, 09:02 AM
I see this alot, and i've read alot of different things so heres my question........right now i been going for strength gains as aposed to a body building style for my upper body, lower body i have to stay body builing or my legs get to big. Now I do 135x 15 and 185 x12 as a warm up......then do like my working sets.........i see alot of people going straight to say 225 or straight to like 275 for the sets..........in high school i was always taught to do somthing light to "warm up", but also i read that shocking the muscles spurs growth......any feed back?
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/03/26, 10:01 AM
Maybe your warming up too hard? I do not touch a weight on my warm ups personally. Instead I do 5 minutes on a bike to get my heart rate up, some stretches followed by a couple sets of a muscle related exercise (ei: Pushups for chest/tri day, pull ups for back/bi day, etc). Then I jump into my routine.
That way I still have lots of energy when I get started and my muscles have been limbered up (lowering the risk of injury). Thats what I do, and it works well for me anyways.
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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2004/03/26, 10:17 AM
Yeah, I have read that too many warm-up sets just use up your glycogen and defeat the purpose.
I do a general warmup 5-10 minutes on the crosstrainer or bike (until I sweat) and then some bodyweight squats to warm my specific muscles and joints up. I seem to do just as well going heavy on my first set than when I used to do two sets of lighter weight.
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If you fall down seven times, get up eight.
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2004/03/26, 10:53 AM
Your warmup is essential...but the right warmup is optimal, and will take no strength. Your object is just to push a little blood into the muscle you are trying to work. Nothing more than this, and anything more would be wasting glycogen. Here is a prime example. Say your max bench is 275. Do a set of 12 with 135 pretty fast pace. This should feel very light, and no strain whatsoever. Now, next "set", do the same weight for 10 slower more controlled reps, this should still be very, very light,and no "work". Now, next "set", go to 185 and do 3...only 3(this is strictly to let your body know heavy weight is coming...this should still be a piece of cake. Now, next one put on 225 and do 1(only 1), this is an acclimation type set, the body gets itself ready for "work", yet it was easy for you. Now, put on 235 (your working weight), and do your first work set. Proceed up as you can. Then for instance if you go to inclines next, no need to warm up again on them, you already are warmed up, and just hit the inclines, or declines, or whatever you do next. This type of warmup made my benches jump 10 lbs. right off the bat...before I was doing the type warmup you ared doing now.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/03/26, 03:13 PM
thanx man what you say makes since
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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