I was wondering if anyone knew how to perform a proper warmup before lifting? I really don't want to injure myself before basketball and baseball season but I want to gain some more muscle. So am I suppose to run 10 min and then strech 5 min? or do I just do 50% of my max lift few times and strech?
"She Laughed All Night. Then She Ghosted You. Here's Why."
Dinner ran three hours. She laughed at everything. You walked her to her car thinking this one's locked in.
Then: nothing. Two texts. No reply. What happened?
You did what most men do on a great date. You filled every silence, answered every question, and left her with nothing to wonder about. No mystery. Nothing to sit with when she got home.
Rule 3 of the "22 Rules" changes the ending: tell her a little, hold back the rest, and let her imagination do the chasing. The ghosting stops too.
What's a proper warmup?
- Thread starter CCKazi007
- Start date
"She Wants a Man, Not a Boy"
You asked her if she wanted to grab coffee. Then you asked if the time worked. Then you asked if the place was okay. Then you asked if she'd prefer tea.
Four questions. Four chances for her to say no. Four signals that you're terrified of making a decision.
Plan it. Pick the place. Pick the time. Tell her where to meet you. She'll either show up or she won't.
Either way, you look like a man instead of a scared little boy.
Maybe do some light cardio for 5-10 mins. Then do dynamic stretches. Then warmup for the heavy compound movements by doing light sets, working up to your workset weight. Say if you were worksetting 150 kg, you could do 4 warmup sets:
5x40kg
4x70kg
3x100kg
1x130kg
..or however you want to split it. Just make sure you don't get too close to your workset weight, (I normally stay ~20kg away for squats/deadlifts) or you will prematurely fatigue yourself. You could do some static stretching after working out, if you want.
5x40kg
4x70kg
3x100kg
1x130kg
..or however you want to split it. Just make sure you don't get too close to your workset weight, (I normally stay ~20kg away for squats/deadlifts) or you will prematurely fatigue yourself. You could do some static stretching after working out, if you want.
donjuanjovi
Senior Don Juan
Pretty much what simon said. I often just use the bar to warm up for an exercise like squats or bench press, just to get blood flowing to the muscles.
DO NOT do static stretching before you lift.
DO NOT do static stretching before you lift.
"I just moved here from Florida."
That sentence contains at least five follow-up questions she WANTS you to ask. Where in Florida? What brought you here? How long have you been in the area? What do you miss? How does it compare to here?
She handed them to you on a silver platter. And you said, "Oh cool. I come here every week. I love this band. Ummm... pretty crowded tonight."
She smiled politely. Nodded. And never texted you back.
I was that guy for years. Talking too much. Listening too little. Panicking about my next sentence while she was literally feeding me the answers.
Then I found 22 rules that fixed the whole thing. Rule number one: shut up and listen. She'll tell you exactly what to say.
Those 2 warmup sets aren't enough. Read what's been said earlier on in the thread and definitely read http://www.ironaddicts.com/forums/showthread.php?t=3404
Ya I read it it's good for people who aim for a 1 rep (usually Body Builders) but for a work out set my routine the work out set is 3 sets x 5 cuz I need endurance and strength for sports.simon said:Those 2 warmup sets aren't enough. Read what's been said earlier on in the thread and definitely read http://www.ironaddicts.com/forums/showthread.php?t=3404
Skilla_Staz
Master Don Juan
As far as I know, bodybuilders don't aim for one rep. Powerlifters do.
Also, the same principle can be applied to your 3x5. Each set should be heavier than the previous set. At least mine are...
My squats looked like this on Monday:
135x5
185x5
225x3
245x3
275x3
305x3
315x3
185x20 ( i had to give it a shot. It's effin crazy)
Also, the same principle can be applied to your 3x5. Each set should be heavier than the previous set. At least mine are...
My squats looked like this on Monday:
135x5
185x5
225x3
245x3
275x3
305x3
315x3
185x20 ( i had to give it a shot. It's effin crazy)
you're not listening well. it's the way to warm up for lifting, no matter what sort of worksets you plan on.CCKazi007 said:Ya I read it it's good for people who aim for a 1 rep (usually Body Builders) but for a work out set my routine the work out set is 3 sets x 5 cuz I need endurance and strength for sports.