Warm Up Exercising is crucial, yet warmup can also be boring, and why not employ all that precious energy for training with some serious weight loads instantly, right away?
Well, you got a point there. Employing excessive warm-up reps or sets will certainly detract from the high quality of the exercise routine. BUT …
You need to prepare yourself correctly for intense weightlifting with the suitable warm-up!
Three reasons for you to take into consideration warming up properly for your exercise routine:
• With the appropriate warm up you will actually be able to lift more forcefully
• Not heating up is one of the two principal factors that cause personal injury in the weights room, and
• The incorrect sort of warm-up is the other
Here are the appropriate warm ups for the different kinds of trainings
Power: (Speed Strength, 1-6 repetitions)
4,4,3,2,1,1,1 reps with 40, 40, 50, 60, 70, 80, 80% of WORKING weight.
So in case you’d utilize 100kg (to keep the maths uncomplicated) for sets of triples, that’d be forty, 40, fifty, 60, 70, 80, 80kg for your warm-up sets.
Relative Strength: (1-5 reps) and Hypertrophy (6-12 reps)
5,3,2,1,1 reps with 50, 60, 70, 80, 90% working weight.
Strength Endurance: (13-25 repetitions)
3 x 5 reps, at fifty, 70, 80% working weight.
Warm up exercises ought to also be specific: it’s typically better to use the same moves!
What exactly that means is that the stationary bicycle isn’t exactly the most suitable warm up exercise for, say, the bench press. If you’re gonna bench press, you need to warm-up with pretty exactly that same move.
Let’s take a closer look at our Bench Press Case and walk through it together:
Sticking to the example of the bench press, say you want to do some ten sets of 3-5rm (rep max) with a hundred and fifty kilograms, that’s relative strength, and you’d warm up similar to this:
5 x 75kg, 3 x 90kg, 2 x 105kg, 1 x 120kg, 1 x 135kg.
In addition, it could be a a mistake to do some 25 reps as groundwork for say the power snatch. Why?
Apart from the proven fact that high repetitions like that on a highly technical, structurally difficult high-speed lift like the power snatch might lead to breakdown of technique and also to a slowing down of tempo/lack of explosiveness -so you’d train yourself to become slower and program faults into your nervous system- you’d also create high levels of lactate, which in turn reduces your ability gain access to the HTMU’s (high threshold motor units), which govern the FT (fast twitch) muscle fibers (Type IIa and specifically Type II B), that tend to be just the ones that make you fast and strong …
Have a Good Workout, but don’t forget to do the right Warm Up Exercise! 
Mark
Tags: Warm Up Exercise