Warm-Ups

[RussB]

I'm 31, flexible (despite sedentary job), and lazy when it comes to warmups. If my 2 oldest kids are around (3 and 5) I do a set with each of them (probably a set of 25-30# and then a set of 40-50#) on my back, then go right into 135x5, 185x4,... If the kids aren't around I do some air squats, hold the bottom position, then straight into 135# for 5 or 10 reps.

I'm either going to hurt myself or I warm up very easily. If my shoulders feel inflexible I will do a set of dislocates with a broomstick before the 135# warmups.

[b17vic]

I only do the movements and gradually load it for about 5 sets up to my work sets. I tried the foam rolling for a few weeks but I didn't see any benefit to it all, in fact I would advise against such things UNLESS you have been advised to do such things by a professional, qualified practitioner for your individually assessed situation. All I saw from these foam rolling sessions where wasted energy, wasted time and discomfort that is of no use.

[quinn]

I train in the morning so I start with about 30 mins sitting on the couch drinking coffee then foam roll and do a few light movements with bands. Then I do my main movement with just the bar until I feel like I can start adding weight.

In contrast to b17vic, I have found the foam roller to be extremely helpful for warming up and recovery. I use it almost every day. So you just need to experiment and find what works for you.

[swiminator]

I used to do a more complete warm-up routine until I got so bored of it that I started dreading going to the gym because of it. So I progressively scaled it back. Now all I do a couple sets of 50 jacks, 1 set traditional (arms moving vertical) and the other set with arms moving horizontal to stretch my chest. Then I go straight into my warm up sets for squat. I start with a set of 20 with the empty bar.

[FatButWeak]

I used to ride the bike for ten minutes as a warm up, but doing so hurt my knee somehow. So I stopped about 6 months ago. Now I just let the warm up sets be my warm up, although I do about ten presses w the empty bar to loosen up my shoulders for low bar back squat.

[PFerrari]

I do olympic style weightlifting. I usually do something like this to start: http://www.youtube.com/watch?v=4WE_N...eature=related. Maybe not all of it, but parts of it at least.

Sometimes I'll do some mobility work, particularly work on my hip flexors and external rotators, maybe some other stuff if something else is feeling tight. It really all depends on the day and how my last workout felt. Then I'll warm-up with the bar for 3-5 minutes. Then start putting weight on the bar. I stick with a very low weight until I feel good then ramp up to my work sets.

I've done all sorts of variations of warm-ups over the years and I mix it up from time to time based on things I read and how I've been feeling.

[Dastardly]

I do lots and lots of arm swinging because of my bad shoulder, to try and loosen & warm things up. Then about 2 minute fast run max incline treadmill. Then some some bodyweight calve stretches/raises, then 20xair squats, then some walking lunges, then some high kicks/leg swings. Then I break out the broomsick for some dislocates and sometimes GM's or twists.

This all sounds rather excessive, but only takes a few minutes.

[swiminator]

Then I break out the broomsick...

When I read this I initially thought maybe you were a member of the gym at Hogwarts.

[Dastardly]

When I read this I initially thought maybe you were a member of the gym at Hogwarts.

Some irritating prick at the gym actually calls me Harry Potter just because I wear some glasses, they arent even similar.

[swiminator]

Some irritating prick at the gym...

I swear I am not that guy. It would be a bit too much of a commute to the gym for me.