warming up

[Papa Het]

What does everyone out there do for a typical warm up when you go train?

I usually go for a normal to brisk walk on the treadmill for 10 mins and then resume my normal routine of stretching and warming up my rotator cuffs.

[Talo]

5 min treadmill

Dynamic stretching and mobility work ( full body if time or just lower / upper depending on what I'm doing )

Then a few sets / reps on the specific exercise.

[tiramisu]

I warm up on the exercise.

8x40%
5x60%
3x80%

I used to do cardio warm-ups but I never found that they helped anything. Doing an exercise warm-up on the other hand really seems to have reduced my injury rate dramatically.

[Dryvrgrl]

10 mins cardio (bike)
10 reps clover with light weight to get stuff moving!

[Request]

This is a great thread for me as I was never to sure about warming up and what I should be doing... keep the ideas coming... =D

[GYMBRAT]

I'll stretch my entire body after 5 mins on the tread mill, do a couple no weight super high rep warm up sets on which ever exercise I am going to be doing, then work my way into the massive weight!

[jsv22]

i do alot of dynamic warms ups specific to my issues (tight groin/hip flexors/etc)

i have about 15 different ones but i only pick 5-10 depending on what i'm working on that day....

[Talo]

I'll stretch my entire body after 5 mins on the tread mill, do a couple no weight super high rep warm up sets on which ever exercise I am going to be doing, then work my way into the massive weight!

Dynamic or static stretches ?

[Thorgrim]

I usually warm up with an Olympic bar and do a variety of multi-joint movements back to back for moderate reps.

Example: high pull x 10, power clean x 10, push press x 10, front squat x 10, bent row x 10, stiff legged deadlift x 10

This sort of warm up works way better for me then 5 minutes on a cardio machine and usually only takes 2-3 minutes. I work on my form as well and have improved my clean execution because of it.

After that I do a light set or two of whatever my first movement will be and then move onto the heavier stuff.

[monkey]

I walk to the gym ( 5 min or so)
then warm up the rotator cuffs and other joints
after that, I start warming up on the specific exercises with high reps and low weights and work my way up.

10 min on a bike would probably do me good tho. Always good to have your heart pumping and blood flushing

[White-Tiger]

not sure if walking to the gym can be called a "warm-up" in this country...:S

I usually just warm up prior to each exercise using 12 reps of a light weight, then 8-10 reps on a moderate weight then go on to my selected exercise..

[ta-kid]

not sure if walking to the gym can be called a "warm-up" in this country...:S

I usually just warm up prior to each exercise using 12 reps of a light weight, then 8-10 reps on a moderate weight then go on to my selected exercise..
Same here.I never thought warming up the entire body by treadmill or whatever really did much good if you were about to train specific muscles with specific exercises using wieghts.Stretching is defiently a plus but I only stretch what I am about to train.

[agingtechie]

I do 5 minutes of light cardio and then I warm up to my main lift as follows:

50% x 10 reps
60% x 6 reps
70% x 4 reps
80% x 3 reps
90% x 1 reps

So if I plan on doing a 200 pound lift for 5-8 reps my warm up would be:

100# x 10 reps
120# x 6 reps
140# x 4 reps
160# x 3 reps
180# x 1 reps

But my lift warm up can take 15 minutes plus another 5 for the cardio for a total warm up of 20 minutes which is really burning a hole in my schedule lately.

[RagingRandy]

My only warmup is a 10 rep set at very low weight before my working sets. I read recently that stretching before exercising can decrease muscle performance.

[Talo]

I read recently that stretching before exercising can decrease muscle performance.

Static stretches , yes. But Dynamic stretching is very good to do before.

[metalchick]

5 - 10 minutes treadmill or elliptical

Dynamic Warmup

Core and Glute Activation (Plank, Side Plank, Bridge)

Rotator Cuff, Tubing Pull aparts

Then 3 sets of warmup (usually around 40-60% depending on how heavy I am going) on the specific exercise.

I don't always do the 'cardio' in the beginning.

[Memo]

5 min treadmill

Dynamic stretching and mobility work ( full body if time or just lower / upper depending on what I'm doing )

Then a few sets / reps on the specific exercise.