What's a proper warmup?

[CCKazi007]

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?

 

[simon]

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.

 

[donjuanjovi]

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.

 

[semag]

http://www.ironaddicts.com/forums/showthread.php?t=3404

 

[CCKazi007]

So what do you guys think of this warmup? Feedback please!

- Light jog and jump ropes for 5-10 min
- Dynamic Streching for 5 min
- 1/2 RM 2 sets of 8 reps

 

[simon]

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

 

[CCKazi007]

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.

 

[Skilla_Staz]

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)

 

[Throttle]

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.

you're not listening well. it's the way to warm up for lifting, no matter what sort of worksets you plan on.