Warmups upper/lower body
How do you guys warmup for upper body day and lower body day?
Just open for opinions so everyone can see
Bar x 10
135 x 5
185 x 3
225 x 1-3
245 x 1
265 x 1
285 x 1
I use to stretch quite a bit before, and during lifting, but I rarely stretch now.
Leg day: 10 minute bike, some movement prep. Light weight squats with dynamic stetching
Upper day: I usually take some time doing some exercises before the actually workout. I remember w. I was training with some powerlifters we would just go from exercises around 4 rounds of : lat pulldown, tricep extensions, pushups, db raises, seated rows. All light weight nothing strenuous but it get the blood going and the muscles warm
Normally I do the bar, and a very bro science version of progression adding quarters and plates until I am near 70%+ of my one rep max, then I use dimes&nickel jumps until I am satisfied.
Also when for whatever reason, mainly in competitions, conventional means of warm up and time aren't available, I will do the following:
Body Weight Squats
Standing Knee Raises
Arm Circles (for the rotator cuffs)
Light Resistance Band Stretching
Work sets start at 365 or 385.
Squat & Dead about the same but with less w/u reps.
Here are my most recent w/u's. I try to keep my warm ups easy enough to not tire me out, never go all out on a warm up like I see so many people at the gym going to near failure on every set up to their max. The warm up should be stimulating your CNS for the heavy load that will be your working set(s).
275x1, 280x1 1-5 sets of singles until bar speed gets too slow, but not to failure.
work (5/3/1 week 3):
355x5, 405x3, 455x4
work(5/3/1 week 2):
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