What Are the Best Ways to Warm-Up?

[ucimigrate]

I used to be so naive to think that warm-ups were a waste of time. Indeed, if I jogged around, etc. then I saw that my strength would go down slightly.

Now, I realize that warm-ups should be a part. Yet, I do not want to spend more than 10 or 15 minutes, as a 30+ minute warm-up would be useless.

1. Any specific routines?

2. How long will this take?

 

[Slapoyjoe]

I'm 47. I need to warm up or I'll tear something.

Stretching well does it for me.

 

[jrock645]

I do 8-10 minutes on the elliptical and stretch for 3-5 minutes. Gets some blood moving and mostly gets me mentally prepared.

 

[BloodManor]

I usually warm up with benching 315x10
2 sets of those then I’m ready to start lifting

 

[The Solution]

[video=youtube;FSSDLDhbacc]http://www.youtube.com/watch?v=FSSDLDhbacc[/video]

 

[jameschoi]

Any routine on here will warm you up

[video=youtube;bUnTaQuY1P0]https://www.youtube.com/watch?v=bUnTaQuY1P0[/video]

 

[Smont]

I'm 47. I need to warm up or I'll tear something.

Stretching well does it for me.

I've always stretched until a few wears ago. Maybe now just a quick stretch for a few secconds on a rare occasion. I feel like stretching increases my risk of injury because sense I stopped I no longer get hurt. I imagine taking something and stretching it out, the longer you stretch the thinner and weaker whatever being stretched gets. Just my theory tho. Now I just do 10min on the stairs or elliptical or rotator cuff stuff before pressing

 

[Old Witch]

I was actually taught that you shouldn’t stretch before lifting, only after. Too loose and you could tear something.

 

[Whisky]

I was actually taught that you shouldn’t stretch before lifting, only after. Too loose and you could tear something.

I believe the latest is that static stretching can make you weaker and increase risk of injury but dynamic stretching can prevent injury......

 

[Scottfalcon]

I prefer just starting with light weights/empty bar and getting some reps in, adding weight until I'm at my first working set. I focus on getting blood flowing into the muscles and using a full range of motion to get the muscles stretched and ready. Squat day example from yesterday:

Bar x 10
135 x 5
175 x 5
205 x 3
235 x 3
255 first working set

 

[tyga tyga]

Whatever activates the muscle(s) you’re training that day.

Personally, doesn’t matter what I train, my PC from glutes to rhomboids get warmed up and my core (stability purposes). However, i NEVER stretch.

Cat/camel don’t extend end ROM
Side planks 3x 20-30s holds
Hip abductor 2x15
Back ext 2x 15 don’t extend end rom
Band pull through
Posterior Oblique sling warm up
Resisted dead bugs

 

[BarryScott]

I just work up my main lift(s) in 20 or 10kg (45 and 25lbs equivalent) increments until my working weight, staying well away from a taxing number of reps. Maybe 60kg x 10 for the first set, then a few sets of 5's, then triples, doubles, singles, finally one single at my work weight then a five to ten minute rest before my first real set.