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!
I am Anton Zdravko Martin!
Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240
Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.
Everything competes for recovery so more assistance is not always the best idea. miked96
Last edited by MikeM; 02-06-2014 at 01:03 AM.