Skip to main content

Warming Up Tips


Warm Up

If before workout you fail to warm up, you are risking injury. You need to get the blood flow started and to loosen your muscles. There are a few recommended practice lifts with almost no weight. Here are some tips to warm up the muscles:

  • Pecs/Triceps- Do a few benches with just the bar, and also a few cable pressdowns with about10pds.
  • Biceps- Do a few curls with just the bar, then add 30pds and warm up with that.
  • Legs- Do some light squats with just the bar and some light squats.
  • Upper back- Do some light lat pulldowns to stretch your lats. 

Many bodybuilders and athletes, when warming up, increase gradually the weight up. For example, for the bench press they warm up with just the bar, then 145, then 180, then 200, and then begin their real sets. While there is nothing really wrong with this many elite bodybuilders avoid these types of warm-ups because you’re expending energy that could be used for lifting. It is better to keep the warm-ups sweet and simple. Stretch the muscles and get the blood flowing using a light weight, then begin with your real workout. In this case, for the bench press it would be advisable to warm up with just the bar, then 145pds, and then start the workout.
Labels:

Popular posts from this blog

Avoid White Sugar and Fructose

White refined sugar is the primary cause of degenerative disease in our contemporary society. Sugar taken every day in processed foods produces a constantly over-acidic condition in your body, requiring more and more vitamins and minerals from deep in your body attempting to correct the equilibrium. After years of having this continual, over-acidic condition, as well as vitamin/ mineral depletion, it is highly improbable that some form of degenerative disease will not present itself. During the process of permanent sugar consumption , especially with today’s processed foods, excess sugar is stored in the liver in the form of glucose until the complete capacity of the liver to do so is reached. During this process, the liver becomes rather enlarged, and excess glucose is returned to the blood in the form of fatty acids , which are stored in the dormant muscular areas of the body. This is everywhere that people gain weight (stomach, buttocks, breasts, thighs, etc). When t...
Read more

Cortisol and Carbohydrates Consumption

One of the main hormones that control important processes in human body is cortisol . This is quite catabolic agent as some of its amino acids may come from muscle tissue. It is crucial that one consumes carbohydrates before exercise for several reasons: Dietary carbohydrates will assure persons with fuel for the anaerobic pathway, and spare muscle tissue from being converted to glucose for fuel. Dietary carbohydrates will cause the discharge of insulin, which blocks the release of cortisol from the pancreas. Dietary carbohydrates will increase muscle glycogen levels which will a dvance performance and reduce fatigue. Persons should consume 35% of their total daily carbohydrates in a meal 1.5 to 2 hours before their workout as this will allow the carbohydrates sufficient time to be digested and enter the bloodstream. It is also suggested consuming a shake composed of 30-40g of whey protein along with dextrose or maltodextrin during the workout. The carbohydrate...
Read more

Beat Sleeplessness With Cycling

Copious amounts of sleep may cause lethargy, but nevertheless sleep   is still a man’s most important friend when it comes to reducing stroke and risk of heart disorders However, over 25% of population experience some sort of insomnia and all of us experience troubled nights at some point in our lives. Out of several different activities tested in a research, cycling at 75% of your maximum heart rate, for 20 minutes, four times a week was found to be the most successful way of bringing your sleeping habits under control.
Read more