Warming up - UK-Muscle Body Building Community

scott134 · 08-02-2007, 05:38 PM

Hi just wondered how many reps/sets people normally did for a warm up?

I usually do 12 reps @ 50% of the working weight;
8 reps @ 65%
6reps @ 85%

Or roughly those weights, then start my work sets. Have heard it's better to use really low reps on warm up and wondered if anyone has any suggestions.

Thanks.

**big** · 08-02-2007, 07:50 PM

Two good ways to warm-up IMO...

Powerlifting style with plenty of rest between sets, working up to a rep-max:
60kgx3
80kgx3
100kgx3
120kgx3
130kgx3
140kgx3 (the last 3 sets will be work sets - the others are warm-ups)

Or bodybuilding style, warming up with lower intensity with more work sets at the static top weight:
60kgx8
80kgx6
100kgx3
120kgx8 x 2-3 work sets

Try both approaches and see which you prefer. You can obviously mix and match (i.e. use bodybuilding style warm-ups to do a 3RM, or use powerlifting style warm-ups to do your 2-3 work sets of 8-10 or whatever).

One thing you should NEVER do is burn yourself out on warm-ups. Warm-ups should get the blood flowing and prepare you for heavier sets.

scott134 · 08-02-2007, 07:54 PM

Really useful reply ... thanks for that. Will try both.

Do you do one of these for every exercise, or is it once you've warmed up chest, you're ok for other chest exercises??

**big** · 08-02-2007, 07:58 PM

It depends on what kind of weight you're lifting.

Typically I will do warm-ups for everything, but I will do less warm-ups for a weight involving muscle groups that I have already warmed-up/worked.

For example, if your workout was trying for 140x3 on bench, and 100x8 on inclines, something like this would be fine:

Bench:
60kgx8
80kgx5
100kgx3
120kgx1
140kgx3

Incline Bench:
60kgx8
100kgx8

08-02-2007, 05:38 PM	#1 (permalink)
scott134 Gym Addict Join Date: Jan 2007 Posts: 192	Warming up Hi just wondered how many reps/sets people normally did for a warm up? I usually do 12 reps @ 50% of the working weight; 8 reps @ 65% 6reps @ 85% Or roughly those weights, then start my work sets. Have heard it's better to use really low reps on warm up and wondered if anyone has any suggestions. Thanks.

08-02-2007, 07:50 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,459	Re: Warming up Two good ways to warm-up IMO... Powerlifting style with plenty of rest between sets, working up to a rep-max: 60kgx3 80kgx3 100kgx3 120kgx3 130kgx3 140kgx3 (the last 3 sets will be work sets - the others are warm-ups) Or bodybuilding style, warming up with lower intensity with more work sets at the static top weight: 60kgx8 80kgx6 100kgx3 120kgx8 x 2-3 work sets Try both approaches and see which you prefer. You can obviously mix and match (i.e. use bodybuilding style warm-ups to do a 3RM, or use powerlifting style warm-ups to do your 2-3 work sets of 8-10 or whatever). One thing you should NEVER do is burn yourself out on warm-ups. Warm-ups should get the blood flowing and prepare you for heavier sets. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-02-2007, 07:54 PM	#3 (permalink)
scott134 Gym Addict Join Date: Jan 2007 Posts: 192	Re: Warming up Really useful reply ... thanks for that. Will try both. Do you do one of these for every exercise, or is it once you've warmed up chest, you're ok for other chest exercises??

08-02-2007, 07:58 PM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,459	Re: Warming up It depends on what kind of weight you're lifting. Typically I will do warm-ups for everything, but I will do less warm-ups for a weight involving muscle groups that I have already warmed-up/worked. For example, if your workout was trying for 140x3 on bench, and 100x8 on inclines, something like this would be fine: Bench: 60kgx8 80kgx5 100kgx3 120kgx1 140kgx3 Incline Bench: 60kgx8 100kgx8 __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.