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Forum » How do you warm up before lift session?
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Thread: How do you warm up before lift session?

post 1694098333 11-29-2023, 08:44 AM
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  1. Mic9
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How do you warm up before lift session?

Do you have different kind of warm up always? For example on leg days you ride a bike, and on bench day you twiddle a stick or / and do some push ups? Or do you have same warm up every day?
post 1694098483 11-29-2023, 08:46 AM
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Now i stretch the shoulders( rotator cuff) and hamstrings since they can be overly tight before training.
I used to walk fast on the treadmill for 10 min, then begin.
There is an unspoken thing, we are iron brothers and sisters, we are to support each other and...It is our duty to support our brothers and sisters in the iron game!
post 1694098513 11-29-2023, 08:47 AM
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i fight the receptionist
Overthinking, overanalysing separates the body from the mind
post 1694098803 11-29-2023, 08:52 AM
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Originally Posted By x-trainer
Now i stretch the shoulders( rotator cuff) and hamstrings since they can be overly tight before training.
I used to walk fast on the treadmill for 10 min, then begin.
How do you stretch them?
post 1694098973 11-29-2023, 08:55 AM
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One light set (probably your max)
post 1694099083 11-29-2023, 08:56 AM
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Cawk lifts.
post 1694099393 11-29-2023, 09:01 AM
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I usually do a couple sets of 5 with just the bar then work up to my work sets in 3 or 4 increments. The last couple work up sets are usually just singles or maybe doubles.
MFC
post 1694099423 11-29-2023, 09:02 AM
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always
post 1694099863 11-29-2023, 09:07 AM
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stretch, some body weight stuff, or stretch, jumping jacks, and walk warmup when doing cardio
post 1694099953 11-29-2023, 09:08 AM
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Originally Posted By Mic9⏩
How do you stretch them?
toe touches elevated on a storage container 2-3 feet tall in the studio.
track and field style toe touches and on the floor doing the same.
There is an unspoken thing, we are iron brothers and sisters, we are to support each other and...It is our duty to support our brothers and sisters in the iron game!
post 1694101233 11-29-2023, 09:31 AM
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Sometimes go for a walk beforehand.
Always do a some very light, low efforts sets of the exercises I plan to do to get things warmed up and reinforce the movement pattern.
Increase the weight and lower the reps until I get close to the working weight.
An example would be if I was planning on doing working sets of 5 reps. My last warm up would be the working weight for 1 rep.
post 1694101343 11-29-2023, 09:32 AM
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fap
Bills crew / Bud Light crew / extra onion crew / M&P crew / lcp2 crew / ap3 crew / Trump crew / mcdonalds app crew / cat-owner crew / Tin Cup crew / self-checkout crew / country music crew / RIP snails crew / 214CE crew
post 1694101753 11-29-2023, 09:40 AM
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Just a 20 minute light cardio session.

Usually Stair Stepper, but recently trying to learn how to sprint again so been switching to 50 sec walk 40 sec run intervals.
post 1694101923 11-29-2023, 09:45 AM
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Bar, light weight, little bit heavier weight, working weight.


Hasn't done me wrong yet.
I'm back, bitches!
post 1694101943 11-29-2023, 09:46 AM
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Upperbody i ramp up before working sets, warming up & "lube my joints" with bands and chit.
Some dead hangs ect, mobility.

For legs i get into a deep squat & move around opening abductors ect. Stretch glutes
Then ramp up weight slowly with higher reps in the beginning.

I used to get injured and sore shoulders, sore knees. All that chit even when doing cardio beforehand & stretching.
It didnt do chit.
Full ROM & slight posterior chain dominance was the gamechanger
post 1694102223 11-29-2023, 09:50 AM
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10 min on the air bike
15 minutes on mobility

If I am doing legs, I do 3-4 sets of high pulls from the clean position (this is also a calf builder) before warmup sets of squat or deads
If I am doing upper body just some band stuff
post 1694102763 11-29-2023, 10:04 AM
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Originally Posted By HateLiberals⏩
One light set (probably your max)
One set of what?
post 1694102823 11-29-2023, 10:06 AM
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Back in the days when I used to workout....I would count walking to the gym as a warmup...or if not enough walk....then a 10 minutes treadmill...
post 1694102943 11-29-2023, 10:07 AM
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Originally Posted By Austanian⏩
Just a 20 minute light cardio session.

Usually Stair Stepper, but recently trying to learn how to sprint again so been switching to 50 sec walk 40 sec run intervals.
On a tread mill?
post 1694103003 11-29-2023, 10:08 AM
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Originally Posted By Mic9⏩
On a tread mill?
Yep. I get the blood flowing through that with a light sweat then go straight into heavy lifting.
post 1694103123 11-29-2023, 10:10 AM
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Originally Posted By Cleveland33⏩
10 min on the air bike
15 minutes on mobility

If I am doing legs, I do 3-4 sets of high pulls from the clean position (this is also a calf builder) before warmup sets of squat or deads
If I am doing upper body just some band stuff
You follow any specific mobility program?
post 1694103453 11-29-2023, 10:15 AM
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Originally Posted By guest89⏩
You follow any specific mobility program?
there are a few follow along things on YouTube that I will use for simplicity. Defranco's agile 8 is a standby though
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