Weightlifting Advice: How To Warm-Up Properly

By: Sean Nalewanyj

[ Posted On: 2009-11-22 ]

I see this all the time-lifters don't realize how important a proper warm-up really is. If you are out there doing some wimpy warm-up with only 1 set of 20 reps on an unloaded bar or doing nothing at all, you're hurting your progress at the gym.

There are two main reasons why a proper warm-up will serve you well both in the short and long term...

1) When you get a proper warm-up, you have successfully upped the weight that you can lift, and this maximizes your muscle stimulation and growth.

2) When you perform a proper warm-up, you successfully lower your odds of getting injured.

First, you will need 5 minutes of light cardiovascular activity. To achieve this, select any basic piece of cardio equipment such as a recumbent bike, rowing machine, or treadmill.

This basic cardio warm-up will not only lubricate your joints by increasing the secretion of synovial fluid but also raise your body's core temperature and stimulate your heart and lungs. As you perform this 5-minute cardio warm-up, envision the workout that you will soon be performing.

It's important to use this time to mentally focus, so that your body is ready to exert maximum effort in the battle ahead. You need to prepare both your mind and body for your workouts, because mental attitude plays a huge part in your success.

Once your 5 minutes is up, you can move into the next and final component of the warm-up process. For this, get ready to perform 5 warm-up sets from the first major compound exercise of your workout.

For example, if today is the day you train your lower body and squats are the main exercise that you use to do that, you will be performing 5 warm-up sets of squats. Start with high reps and light weights; then move to low reps and heavy weights.

Remember that the biggest part of these 5 warm-up sets is this:

YOU MUST NOT TIRE YOUR MUSCLES DURING THESE SETS!

Remember, this is simply a warm-up; it is only designed to help you improve blood flow to the muscles and surrounding connective tissue. It is also a method of increasing the amount of weight that you will be able to lift during your actual workout by preparing your body and mind beforehand.

Here's an easy way of figuring the weights and rep ranges for your warm-up sets. Base your percentage on the weight used in your actual muscle-building set.

If you were planning on squatting 200 pounds, then the first set should be performed with 100 pounds for 10 reps as you can see below.

Set 1: 50% x 10 reps

Set 2: 60% x 6 reps

Set 3: 70% x 4 reps

Set 4: 80% x 3 reps

Set 5: 90% x 1 rep

Complete these basic sets before moving into your workout.

This is an essential weightlifting advice; never underestimate the importance of the warm- up process! Apply this weightlifting advice to stay injury-free and prep for hard workouts.

It only takes about 15–20 minutes to perform, and the benefits will far outweigh the costs.

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About The Author: Sean Nalewanyj's -- Access Your Free Gift: Uncover the honest truth to build muscle mass with Sean Nalewanyj's famous 8-part weight gaining workout course.

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