Quote:
|
Originally Posted by winger Myseone as always love to read what you have to say. The only thing that you might not have covered yet is holding back and saving yourself for the work sets. This is just somthing that I do. I dont want to prefatigue myself before I push the heavier weights. Once again nice reading, but I expected nothing less from you! ;) |
Whats up Winger,
Yes I defintely adhere to what you say in regards to warm-ups. For example if I'm doing a particular workout, I always do the following:
5 min general warmup on the bike or treadmill
light weight high rep set of dips, pulldowns, side raises, dumbbell swings, and stiff legged deadlifts
I then go to the specific warm-up sets for the first exercise
say I'm doing t-bar rows off the ground for the first exercise I would do:
1st warm-up 3 - 45lbs x 10 reps
2nd warmup 5 - 45lbs x 10 reps
3rd warmup 7 - 45lbs x 6 reps
I then move on to the work sets this might be:
9 -45lbs x 8 reps (maybe drop set also)
rest 5 mins
8 - 45lbs x max reps
after this point I perform no further warm-ups for the rest of my back workout, which might include:
1 work set neutral grip lat pulldowns (drop set)
Nautillus pullover 1 work set
No all in all I'm doing 3 lighter warmup sets to acclimate my back to the work and 3 work sets including intensity enhancers.
It's really important to prep the muscle, prevents injury, and allows you to train with heavier weight.
Lawrence