How do you guys usually warm up before the worksets? I've been doing the "Rippetoe" warmup starting with the bar and then doing 3 warm-up sets (5, 3 and 2 reps) with even increments to the working weight. Recently I tried to warm up even more thoroughly and instantly gained 2 reps on my bench press, which has been stalling for weeks on end.
This is the full warmup:
20 kg (bar) x 5
40 kg x 5
60 kg x 3
70 kg x 2
80 kg x 1
80 kg x 9 (workset)
Then I did the same for the deadlift and previously I couldn't lift 160 even once even though I could do 12 reps with 150. So I decided to do singles first and after that I did 8 reps with 160!
60 kg x 5
100 kg x 3
130 kg x 2
150 kg x 1
160 kg x 1
160 kg x 8
What do you think of that? It seems that my CNS needs a lot of prepping before it reaches its full capacity.
My warmup for deads will often look like this (if I'm going for, say, 180kg):
60kg x 3
100kg x 3
140kg x 1
160kg x 1
But for bench, if I"m working with 100kg, it'll be more like this:
20kg x 5
40kg x 3
60kg x 2
80kg x 1
90kg x 1
Just what I've sorted out over the last almost-two-years or so. It's probably an individual thing, from everything I've seen and read.
So in other words, if what you're doing is working... awesome. :)
edit: Sometimes I'll do an "overwarmup", more likely with squats than anything else. Just a heavier single (or more than one) than the working sets, then back down to them.
As Dray said, A lot of it is individualized. You should warm up, that most everyone agrees on. The how to warm up is where the disagreement comes in. The key, IMHO, is don't do so much warming up that you are too tired to do the actual lifts well.
I almost always do a single with the weight I am about to do rep work with. Seems to help my CNS.
Your warmup looks similar to mine.
I don't like to expend much energy warming up so my warm ups would go as follows
then whatever weight I'm doing that day
then whatever weight I'm doing for reps no matter how big a jump. Squat is the same as deads but only 3 warm ups sets rather than 4.
I do a lot of blood flow stuff before I ever start my main movement. It makes a big difference for me. I warm up well with lighter weights than make jumps to my work sets.
Warmups are an individual thing of course. Whatever works you should do. Whatever doesn't work you should stop doing.
That said, Like JB has said, I have found a general physical warmup for a few min enough to maybe break a sweat or start breathing heavy, before doing the specific warmups for my main exercise, is very beneficial.
For the main lifts, I generally warmup with plates and quarters, so:
bar x 5-10
I would change that if it is a rep day though. I would do the rep numbers 5s, 8s whatever all the way up the ladder.
It's interesting to me that I notice squat and deadlift warmups for me tend to be less reps to warmup, while bench and OHP tend to be more reps. I think that is because I go by my body reactions to the warmups to decide on reps, breathing heavy, pulse elevated, how heavy did that feel, etc. Haha, squats and deadlifts elevate my pulse and feel a lot heavier a hell of a lot quicker than presses do!
Bar x 10
135 x 5
And then increment by 20lbs each time with varying reps
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Mine is similar to everyone else's, usually do the bar for two sets of 8-12 then a set of 5, then 3, then 1.
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Thanks for all the answers, it's interesting how many different styles there can be to warming up. The key point is to get the muscles and CNS prepared without tiring yourself.
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