T Nation

What's the Best Way to Warm Up?

What’s up guy, i’ve been a guest for a lil while but finally joined (commitment issues) and right now im doing the 20 rep squat routine. i going for 275lbs today. i started at 255lbs. (I’ve done this program b4 about a year ago)

i was wondering the best way to warm up? i usually do
Stretch
135 x 15 stretch
225 x 8-10 stretch
Current Weight 275 x 3 stretch
then put 315 on and just hold it for 10 seconds
then i hit my set of x 20

the reason i ask is because if this warm up is taking away from my work set, i would be happy to take advice.

i weigh 180lbs right now and am 6’4"
i play D2 football and the last time i did this program i made some sick gains. every single max for every lift went up Tons, i gained .02 off my 40 and my vertical was even sicker (37inches)
anyone reading this, i recommend this.

*I use weight belt bc i have back problems

well i tried a new warm up approach today and either i had a really really good day or the warm up, or lack or warm up and stretching helped?

2 min stretch
135 x 15
225 x 8
1 min stretch
3-4 min break (walking around)
275 x 20 (Very Very easy)

that’s cool we’ll talk about it later

Most people on here are likely to tell you that for a warm-up, you just do what you can to get your blood flowing and strength up. Most people do it differently, so don’t expect a single answer. Personally, I do some muscle-specific cardio, straight to some light sets of the exercise I’m doing, and gradually up my weight into the working sets.

Also, I organize my workouts so that I work one muscle’s agonists as the next excercise’s antagonist(makes for GREAT warm-up, and I find I’m fully ready with tons of strength and energy to do the next exercise).

i like to do a lot of warmups… the first warmup with some really light weight for 10-15 reps, all the others for no more than six reps… when im closing on my target weights i usually do one last warmup of one or two reps.

I do this only for the first exercise of a large muscle group…

Honestly, I have about a 20 minute drive to the gym…I either leave the air off in the summer or put the heat up way too high in the car in the winter…I’m usually sweaty and loose by the time I get there.

[quote]Jeffe wrote:
Honestly, I have about a 20 minute drive to the gym…I either leave the air off in the summer or put the heat up way too high in the car in the winter…I’m usually sweaty and loose by the time I get there.[/quote]

I hope you are joking.

I usually just progressively increase weights up to my working set.

Ex:
bar for reps
135 for reps
225 x5
275x2-3
295x1
315 work set

the num ber of reps I do depends on how I’m feeling.

I also wear neoprene sleeves when I squat and they really get my knee joint warmed up.

I never squat before lifting because I don’t believe it has any benefits for injury prevention and there is research showing that it actually slows your muscles down after stretching. I stretch after I have worked the muscle.

[quote]CantStop wrote:
Jeffe wrote:
Honestly, I have about a 20 minute drive to the gym…I either leave the air off in the summer or put the heat up way too high in the car in the winter…I’m usually sweaty and loose by the time I get there.

I hope you are joking.

[/quote]

Thats not that absurd, it would still cause a rise in your core temperature which is basically what your looking for in a warmup. Is this method optimal? Hell no, but it is pretty damn funny. Anyway a general warmup for me would be 5 minutes on the rower if I’m doing UB or 5 min of incline walking if doing LB. Then I’ll do some dynamic stretching and some other mobility work as well as a few warmup sets until I feel all warmed up. If I feel really tight sometimes I will do a quick 5min session on the foam roller.

Not joking, it works well enough about half the time. My job involves a lot of walking/light lifting and such so I’m usually pretty loose afterwards, when I lift, anyway.

I usually walk at a fast pace on the treadmill for six minutes and start each exercise with a warm up set.