T Nation

Warmup Sets?


#1

Hey all, I have a question with regarding just about any program on here or anywhere else for that matter. How do you figure out how many/rest times for warmup sets for the exercises in the workout? Or just jump right into the working sets?


#2

There's at least one article on this site that tells you an ideal way to warmup. However, I often don't have / make time to warmup as suggested. I always start off with dynamic stretching (10 minutes) then do at least one warm-up set with 60-70% of the starting load I'll be using for each exercise (no breaks so only 1-2 minutes) before I get into my routine (45 - 60 minutes). If you can work your way up say 5 reps 50%, 4 reps 65%, 3 reps 80%, 2 reps 95% then lift or something similar, it will warm you up better, but I simply don't have time.

I also spend time on recovery (15 minutes contrast showers & 10 mins w/ the foam roller), so the 8 sessions a week on CW's hft program turns out to be a lot longer than 8 hours.

Find what balance works for you, and do some searching on "stretching" or "warm-ups" and I'm sure you can find the right info.


#3

Changes day to day by how it/I feel, but in general 2 sets or so to warm up then hit it.