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Forum » Home Workout Miscers - how do you warm up for your workouts?
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Thread: Home Workout Miscers - how do you warm up for your workouts?

post 1627185543 01-01-2021, 09:19 AM
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Home Workout Miscers - how do you warm up for your workouts?

Problem with a home gym I assume is lying around one minute and then jumping up to workout. How do you warm up to it?
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post 1627185943 01-01-2021, 09:23 AM
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  1. jtaylor2010
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Depends on what I’m doing that day. Generally I march in place, do some push-ups, body weight squats, and jumping jacks. Then my first set is always lighter just to get the blood flowing.
post 1627185973 01-01-2021, 09:24 AM
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  1. DrewDarden
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It doesn’t have anything to do with being in a home gym. I did most of the same things years ago in commercial gyms.

But I use a micro mini band and do the following:

Side raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Then a heavy band from overhead:

Pulldown Abs 3x12-15

Then I’ll usually do some stretches for my low back, groin, and hamstrings.

The whole thing takes about 10 min.
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post 1627185983 01-01-2021, 09:24 AM
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I have a treadmill. I'll walk for 5 min then do some stretches before lifting.
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post 1627187363 01-01-2021, 09:43 AM
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Okay so everyone is keeping it very simple - nice

Maybe I was overthinking it
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post 1627188113 01-01-2021, 09:53 AM
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I do some arm swings, body weight squats, and a light set of squats at 135, but for the most part I just do warm up sets of lighter weight with the exercises I'm doing that day. No need for elaborate warm-ups and that's for an oldcel.
post 1627188693 01-01-2021, 10:04 AM
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Warm up with 135lbs thats heavy man plus thats only for leg day’s
Kill me You mut. For I will not stop.
post 1627189953 01-01-2021, 10:21 AM
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Walk the puppers for 30 mins

Then general warmup mobility stuff

Then use my cable machine for 10 mins pulling and pushing with light weights
post 1627191913 01-01-2021, 10:48 AM
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Banded pull aparts, arm swings/circles, body squats, lunge stretches.
post 1627200293 01-01-2021, 12:47 PM
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Originally Posted By Crazee_786⏩
Warm up with 135lbs thats heavy man plus thats only for leg day’s
No, I do it every workout because it gets the heart pumping and blood moving. It's also helpful for me personally to maintain the flexibility and mental connection with the movement for when actual squat day arrives.
post 1627200383 01-01-2021, 12:48 PM
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post 1627200623 01-01-2021, 12:51 PM
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Warm up high rep set of 135 for bench or squat, depending on upper or lower day.

Then carry on. For bench I'll do another set at 185 because my shoulder likes more warm up
See BrianDaMans sig.

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post 1627200913 01-01-2021, 12:54 PM
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Originally Posted By Hutrapper⏩
Warm up high rep set of 135 for bench or squat, depending on upper or lower day.
I don’t think of this type of thing as a warmup but, in addition to my warmups listed, before my work sets I do (let’s say I’m squatting with 405 for my work sets):

45x5
135x5
225x5
315x3
365x1
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post 1627201473 01-01-2021, 01:02 PM
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Dawn patrol crew so I normally do 30m on the fan bike before lifts - dat dere fasted cardio while sipping my coffee.

Usually just get right into it after that but start from bare bar and work my way up working weight.
Smooth Seas don't make Strong Sailors. Keep your head up.

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post 1627201643 01-01-2021, 01:04 PM
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I might box with a heavy bag for 10 minutes, or do several sets of 20 reps with half the working weight of the real sets.
post 1627201653 01-01-2021, 01:05 PM
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I turn up the thermostat
post 1627202183 01-01-2021, 01:11 PM
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I just jump right into it tbh
post 1627254733 01-02-2021, 04:48 AM
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Simply I just do[color=#009966]warm up[color] + [color=#996600]acclimation sets[color]for each specific exercise.

Doing this for over 40 years, now age @61 and know no other way.

-------------------

A Typical W/O Example:

* warm-up sets
** acclimation sets

Bench Press

110 lbs (50kg) x 12*
132 lbs (60kg) x 10*
154 lbs (70kg) x 8*
176 lbs (80kg) x 7**
190 lbs (86kg) x 6**
203 lbs (92kg) x 5**
216 lbs (98kg) x 1
220 lbs (100kg) x 1
223 lbs (101kg) x 1
225 lbs (102kg) x 1
227 lbs (103kg) x 1
227 lbs (103kg) x 1
227 lbs (103kg) x 1
225 lbs (102kg) x 1
220 lbs (100kg) x 1
187 lbs (85kg) x 6
Total Reps 63

Weighted Chin up

BW (0kg) x 10*
11 lbs (5kg) x 10*
22 lbs (10kg) x 10*
33 lbs (15kg) x 10*
44 lbs (20kg) x 10*
55 lbs (25kg) x 10*
66 lbs (30kg) x 10**
77 lbs (35kg) x 6**
88 lbs (40kg) x 5
88 lbs (40kg) x 5
77 lbs (35kg) x 8
66 lbs (30kg) x 10
Total Reps 104

Over Age 35 » Over 35 Workout Journals »Samurai, Without Ever Having Felt Sorry For Itself
https://forum.obnoxiousbrutes.com/showt...832373&page=97

-------------------

And after w/o I usually run 10 km (6.2 miles) and martial arts practice under the clear blue sky then I'm done completely exhausted.


🌺 Lauren Brooks Kelly (snailsrus) - Jul 25, 1991 – Jan 29, 2022
Thread: RIP Snails : https://forum.obnoxiousbrutes.com/showthread.php?t=181070293&page=100

⭐ Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
http://www.youtube.com/watch?v=U8eIkpZ29u0
⭐ Over 35 Journals > Samurai, Without Ever Having Felt Sorry For Itself:
https://forum.obnoxiousbrutes.com/showthread.php?t=4832373&page=200
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post 1627256073 01-02-2021, 05:37 AM
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Good thread. As I get older, my warmups become more important. I have a drum kit next to my gym. 100% srs. I play on there for around 10 minutes. As dumb as it might sound, it's actually an excellent way to loosen up your limbs. I also really like playing drums. After that, I turn my boombox on. I go into my power rack and start doing multiple stretches. My favorite is just hanging from my pullup bar. Once I'm done properly stretching, my training entails performing a number of lighter, warmup sets until I reach my 2 working sets, which is what I'm doing now. So, for example, if I'm doing bench, I'll do a lighter weight for 15 reps or so, slightly heavier for another 10-12, and then when I'm ready, I'll hit my 2 heavy working sets till failure.

That's pretty much my approach. The ironic thing is that there's a treadmill next to my power rack and I don't use it.

Sometimes I'll hike with my dog for an hour before a leg day.

EDIT: in after the samurai himself!
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post 1627256433 01-02-2021, 05:46 AM
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post 1627256723 01-02-2021, 05:54 AM
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Originally Posted By lightsarefallin⏩
Good thread. As I get older, my warmups become more important. I have a drum kit next to my gym. 100% srs. I play on there for around 10 minutes. As dumb as it might sound, it's actually an excellent way to loosen up your limbs. I also really like playing drums. After that, I turn my boombox on. I go into my power rack and start doing multiple stretches. My favorite is just hanging from my pullup bar. Once I'm done properly stretching, my training entails performing a number of lighter, warmup sets until I reach my 2 working sets, which is what I'm doing now. So, for example, if I'm doing bench, I'll do a lighter weight for 15 reps or so, slightly heavier for another 10-12, and then when I'm ready, I'll hit my 2 heavy working sets till failure.

That's pretty much my approach. The ironic thing is that there's a treadmill next to my power rack and I don't use it.

Sometimes I'll hike with my dog for an hour before a leg day.

EDIT: in after the samurai himself!
Have never done warmups on my kit but this is a great idea, mine are in the garage with my weights. My right shoulder has something janky in it that's always tight compared to the rest of me, riding the china for 20 minutes always does the trick.

On spread as usual
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post 1627257753 01-02-2021, 06:23 AM
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Originally Posted By MrBourbon⏩
Have never done warmups on my kit but this is a great idea, mine are in the garage with my weights. My right shoulder has something janky in it that's always tight compared to the rest of me, riding the china for 20 minutes always does the trick.

On spread as usual
On spread as well. Yesterday, I really jammed Echoes by Pink Floyd on my bass, then I was jamming it on drums before training push day.
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post 1627257943 01-02-2021, 06:31 AM
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Upper body

90 -120 seconds of arm circles
then
20 push-ups (if chest.tris)
40kg barbell row (back/bi)
40kg barbell press (shoulders day)

If legs

15 lunges on each leg
15 or so bodyweight squats with a 10-15kg plate
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post 1627258473 01-02-2021, 06:48 AM
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Originally Posted By George2100⏩
I just jump right into it tbh
Yeah, didn’t realize everyone else was trying to be Kai Green with an elaborate 45 minute warmup. I just do like one or two quick warm up sets with the initial weight I’m gonna use on my initial exercise.
post 1627258863 01-02-2021, 07:00 AM
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Originally Posted By POTA⏩
Yeah, didn’t realize everyone else was trying to be Kai Green with an elaborate 45 minute warmup. I just do like one or two quick warm up sets with the initial weight I’m gonna use on my initial exercise.
I did that from ages 15-28’ish.

A a certain point, I started to become like the Tin Man and I needed to lube up those joints a little bit first lol.

It comes on slow at first. I remember old guys telling me stuff like that when I was in my early 20s and just laughing. I figured they were full of chit. They weren’t.
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post 1627261293 01-02-2021, 07:59 AM
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For bench/ohp days:
-I lie with a foam roller placed under my back, just below my scaps while holding a barbell. This stretches my back like an arch over the foam roller
-I then do shoulder dislocates with a PVC pipe
-I then stretch my lats by pulling on an imovable object and feeling the stretch
-Finally I'll do a couple rounds of either pull ups or light rows

For squats/lower body:
-Conventional hamstring and quad stretches
-Sitting in a deep 'slav squat' position for time (usually several 1 min rounds)
-Stretching groin by doing the splits as best I can

I've found that with a thorough warmup routine and stretching that my mobility has greatly improved. I'm not as sore day-to-day going into workouts and I think it has helped my technique with certain lifts. As far as motivation goes, you just have to commit to doing it and then actually do it. There are no secrets there.
post 1627261383 01-02-2021, 08:02 AM
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I warm up by getting out of bed lol.
6'5 220
i can bench press 135 pounds on a good day
post 1627272173 01-02-2021, 10:56 AM
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Everyone seems to have their own different way, seems normal as we all have our own requirements

I like just jumping into it personally. Maybe some jumping jacks or something
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post 1627272733 01-02-2021, 11:03 AM
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Originally Posted By George2100⏩
I just jump right into it tbh
Ahhhh I miss those days when I was young and could do that. lol
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post 1627273043 01-02-2021, 11:08 AM
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I always start with some light jogging in place, jump rope, and jumping jacks to get the blood flowing. For legs I'll do some air squats, lunges, and marching. For upper I'll do some arm circles and band pull-aparts. First couple lifting sets are light and increasingly heavy before the working sets.
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