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Forum » How does the warmup and off-sets prepare you for your main sets?
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Thread: How does the warmup and off-sets prepare you for your main sets?

post 1635996723 04-12-2021, 02:37 AM
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How does the warmup and off-sets prepare you for your main sets?

Been trying to find some research behind the science of this

If I'm warming up for a bench press of let's say 80kg before my 100k of like even one set then the 100kg doesn't feel as heavy as when I just first just go straight for the 100kg main set without the warmup set(s). I know the muscle fibers already get fired up which may aid in it but is there more to it?

I don't always warm-up and I'm thinking it's something I should be doing on every major compound movement

What's your thoughts
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post 1635996923 04-12-2021, 02:45 AM
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It's different for everyone. Just find out what works for you.

Not many people feel good going straight for a big weight with their muscles totally cold and unpeppered though.
post 1635997033 04-12-2021, 02:48 AM
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More for the joints and ligaments I find
post 1635998383 04-12-2021, 03:38 AM
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Have heard people say warmups don’t prevent injuries but to me that sounds like a crock of chit. I’ve pulled muscles when I haven’t warmed up properly.

Apparently it’s supposed to prime the CNS to handle heavy loads (giggity)
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post 1635998463 04-12-2021, 03:40 AM
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Originally Posted By Ironface⏩
Have heard people say warmups don’t prevent injuries but to me that sounds like a crock of chit. I’ve pulled muscles when I haven’t warmed up properly.

Apparently it’s supposed to prime the CNS to handle heavy loads (giggity)
Reading up on this right now

https://www.stack.com/a/this-dynamic...20six%20phases.
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post 1636000353 04-12-2021, 05:05 AM
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some people warmup and then take a heavy single, followed by their working sets (at a lighter weight), because it would feel lighter after the heavy single, idk why
post 1636000493 04-12-2021, 05:13 AM
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Originally Posted By r32gojirra⏩
More for the joints and ligaments I find
this. also the muscle contraction is better while working up the weights and that feel is what matters most
post 1636000753 04-12-2021, 05:21 AM
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There’s reps for the joints and reps for the nervous system

Nervous system can either be targeted with a few plyometric type reps and sets (long rests) or you can go up to 102.5-110% of your working set weight for 1-2 reps then come back down. (Long rest)

Should be the last set before your working sets
post 1636000763 04-12-2021, 05:21 AM
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Primes CNS, reminds you of technique, lengthens and warms tissues.
post 1636000833 04-12-2021, 05:23 AM
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post 1636001743 04-12-2021, 06:03 AM
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Probably the nervous system and the brain remembering that movement pattern before the main set
post 1636002023 04-12-2021, 06:09 AM
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Warmups are essential to staying healthly long term. It gets the joints, muscle fibers and tendons ready to go. Another overlooked aspect is that your warmup sets need to be looked at as "practice sets". Focus on your form and technique with lighter weight, so when you get to heavier weights your technique is dialed in.
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post 1636002033 04-12-2021, 06:09 AM
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Warming up causes more synovial fluid to lubricate the joints in use
post 1636002133 04-12-2021, 06:13 AM
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I ussually "warmup" before my first big compound movement of the day with some light stretching and 2-3 "warmup sets". This is especially useful to me on leg days where I always find the first set of squats even with no weight semi painful if that makes sense. But once warmped up its good to go.
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