How many warm ups R U doing, guys?

[TheSolveMaker]

Thanks In Advance!!!

[USMuscle9403]

Depends on how heavy you're lifting. Obviously a guy squatting 600 for his 8 repper is going to need more warm ups than a guy that's doing 135 for his 8 set. For me it usually goes..

Shoulders - 3
Chest - 3
Triceps - 2
Biceps - 2
Forearms - 1
Back thickness (deads) - 4
Back thickness (rows) - 3
back width - 3-4
Quads - 4
Hams - 3
Calves - 3

Hope I didn't forget anything...

[BigSdawg]

2-4 *just like above

sage

[MsteveM]

i usually just do 1 sort of big build up set, i dont know how well it would work for super heavy weights like some of the guys on here are lifting b/c i'm not as strong as they are - not yet anyway.

something like this for most exercises for me. say the workset is 225 just to throw out a number.

135X8
155X3
185X3
205X1
225X

so i just slap on some plates, and do a rep or 2 until i get up to the working weight.

[USMuscle9403]

Raul, I guess we are different. I have experimented with what you said in the past and I feel that if I do a couple very light sets of the exercise that I am about to do for shoulders, triceps, whatever...that I am alot stronger on that exercise rather than just relying on my chest workout to be my warm up. Sort of like how alot of people like to warm up some bodyparts with exercises other than what they are doing for their work set. For instance, some people like warming up on leg extensions or something like that before hitting squats. I absolutely can not do that. Obviously I am warming up my quads and stimulating them before the quads workout, but for me, it just doesn't go like that.

[lionel]

For instance, some people like warming up on leg extensions or something like that before hitting squats. I absolutely can not do that.

Not saying tht i do so or advocate/recommend doing so, but why not?

All these seems a lot of weider shit and his preexahustion shiznit..

[lionel]

I agree , we are all different human beings , I just dont like taxing bodyparts . I know my body and after chest my shoulder and triceps are already blasted and ready to take their final beatings, you do what works for you, for me it works this way and i plan to keep it on, if someone else does what I do, i want you to share it out. :showoff:

I'm with you here too raul.. but i'm getting about 1 warm up set on shoulders and tris before the rp set. I wanna get into the 'groove' of the exercise and this helps me really focus on kicking the logbook on the rp set to come next. Same thing with forearms after bis. If i hit too many too heavy, the logbook kicks my ass on the rp and thats not what we want..

[Egill]

I agree , we are all different human beings , I just dont like taxing bodyparts . I know my body and after chest my shoulder and triceps are already blasted and ready to take their final beatings, you do what works for you, for me it works this way and i plan to keep it on, if someone else does what I do, i want you to share it out.

I bet that if you'd spend a little bit more time working out and focus more on warmups that you'd be much stronger when it comes to your worksets.

After chest you could try this for shoulders (works very well for me):

1. warmup set for shoulders ~6 reps of ~70% workset weight.
rest no less than 2 minutes
2. warmup set for shoulders ~2 reps with a weight slightly above the workset weight,.... this primes your nervous system so that you will actually be stronger than if you'd skip this set.
rest 3-5 minutes, if you choosed the weight accordingly and rested enough between the sets you should feel very strong in your workset.

[mobsta]

i agree with RJ as well,, back thickness and quads are the only parts i might warm up

[lionel]

I have tried it out Egill to no avail, thats why I have switched to only warming up my chest and then not touching my shoulder and triceps. I haven't tried that setup you laid out above and it looks very good , im gonna give it a wirl because I love trying new things out, got this new open mind about bodybuilding lol. But my problem is that once im done with chest... my shoulder and triceps start suffering if I decide to warmup again after being taxed.
When you do a heavy RP set on Chest , your synergist muscles (Shoulder/triceps) get very taxed too so that is what have kept me from adding weight and warming up after a chest session.

So true.. my shoulders(front) are pumped after the chest stretch already.. i don't wanna risk my rp set and let that bloody logbook kick my ass..

[lionel]

2. warmup set for shoulders ~2 reps with a weight slightly above the workset weight,.... this primes your nervous system so that you will actually be stronger than if you'd skip this set.

Egill, is this really recommended?? For shoulders only..?

[Egill]

When you do a heavy RP set on Chest , your synergist muscles (Shoulder/triceps) get very taxed too so that is what have kept me from adding weight and warming up after a chest session.

I know what you mean, my shoulder/triceps get very taxed too from chest but that's why I am not hurrying into my warmup sets and don't start the workset until I feel like I'we rested enough. I'm not saying that I couldn't get away with only one warmup set for shoulders after chest, I just wouldn't feel as strong as when I warmup like I stated above.

[Egill]

Originally Posted by Egill
2. warmup set for shoulders ~2 reps with a weight slightly above the workset weight,.... this primes your nervous system so that you will actually be stronger than if you'd skip this set.

Egill, is this really recommended?? For shoulders only..?

This is just what works best for me. People usually don't warmup with a weight that is abobe the working set weight but I think it works very well,... I only do 1-2 explosive reps in that set and I feel that my nervous system is super ready after that,.... it's like I got suddenly a little stronger, sometimes pretty surprising. And I just took shoulders as an example.

[lionel]

right, thanks egill, will experiment with it.

[TheSolveMaker]

HEY USM9403, how many are your reps and how much weight? Thanks
I´ve liked the MsteveM warm up and the Egill wram up. What do you think about, guys?
I fell when I do 1-2 heavy after the rp I am stronger.... there is anyscience behind it?
thanks again guys! I dont know how you answer so fast...