'Rip Warm-Up'

[acon120]

Rip,

In preparation for strength training with a barbell, what do you advise as sufficient warm-up for joints, ligaments and tendons? Do you feel that the 4-5 'ramp-up' sets, beginning with the empty barbell, are sufficient in preparing joints, ligaments and tendons, or would you suggest something such as rowing/light jogging beforehand to prepare tendons, etc., for the ramp up sets and subsequent work load sets?

I/all reading this post would gain a lot to hear your specific 'warm-up' before touching the barbell when you train, and what you have seen and felt work most effectively over the years.

Thanks.

[MaxVCC]

I do not think it's nearly enough if you are not already flexible. you should "acquire" magnificent mobility, the short film about dynamic stretches for preworkout. it's very complete and instructive.

[Clint Merrill]

I think that there is a lot of variability in what people need. It can vary with age, gym temperature, your joint issues, etc. What I do with the barbell is pretty much what you describe (4-5 'ramp-up' sets, beginning with the empty barbell), but only following a general warm-up that includes dynamic mobility movements with increasing range of motion. Some people benefit from 5 minutes or so on the rower or exercise bike, but this is not something I usually do. At my advanced age, on a squat day it may be 20 minutes before I even touch a bar. Dynamic warmup first, most of my real "stretching" per se is during/after the wok sets.
Do what works for you. If you have a touch of sweat, can hit the necessary positions, and feel ready for your work sets, that's good enough.
I have Magnificent Mobility. It is a good resource, but it includes far more than I find I need, unless to address certain issues.

[solomson]

I do not think it's nearly enough if you are not already flexible. you should "acquire" magnificent mobility, the short film about dynamic stretches for preworkout. it's very complete and instructive.

Care to link me what short film you are referring to? Thanks.

[SLWII]

^^^ I would also appreciate if someone could link this video here.

[MaxVCC]

http://magnificentmobility.com/'
derp
i hypothetically suggest you acquire it through methods outside of their site

[simonsky]

http://magnificentmobility.com/'
derp
i hypothetically suggest you acquire it through methods outside of their site

or you could just go to mobilitywod.com

[william jackson]

???

if you are starting with squats, 2x10 with the bar should be enough to warm the body up and enforce the movement you are about to perform. based on how strong you are, 1-4 "ramp up" sets of 5 or less should be sufficient. after squats, your body is warm so do what you must for the other lifts to get the feel for them.

At the risk of sounding snobby: less reading/typing, more doing. After a month of lifting, it becomes obvious what YOUR body needs to be warmed up and prepared for work sets. It is pretty intuitive.

[King_mob]

I find a 1000 meters on the rowing machine gets me "warm". Then the ramp up sets with the barbell get me stretched. Maybe some static stretches for sore points after. Basically, as i understand it (which is from a novice perspective bear in mind) from a anatomical point of view the big compound movements stretch everything that needs stretching when performed with a correct and full ROM. If on an individual level however, you feel flexibility is lacking and compromising form, then hit mobilitywod.com and stretch the S outta that MF'er. Like most things, YMMV.

[Callador]

I've seen people do it both ways (more warm up sets vs light cardio and less sets). Either way is ok, just try it out and see what works better for you. If you older or more banged up, you might require more warm ups. I usually do 2 sets with the just the bar for squat/bench before I start to slowly ramp up the weight. If you are stronger, you will probably need more sets to get to your top weight as well.

When I lived in PR, I was working out with a 50 year old PLer. He would ramp something like this: 45 2x10, 135 2x5, 225x5, 315x3-5, 405x2-3, 495x2-3, 585x1, 675x1... then on to worksets up to 800ish. He basically did 10-11 warm up sets before he ever pushed into the 700-800 range where most of his worksets were. That's a lot of warmups!

[Michele Knaub]

stretching does nothing for my lifting.

range of motion exercises, followed by *mobility* work targeting my specific issues, do a TON for my lifting.

[stonerider]

static stretching will hurt your lifting -- save that for after