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 Liked You in March. It's October Now."
Attraction runs on a clock.
She flirted for weeks. Touched your arm. Found reasons to be alone with you. And you were careful. Respectful. Waiting for the right moment.
The moment had a shelf life. It expired around month two, and by the time you asked her out, she'd quietly filed you under "little brother."
One of the hardest lessons inside the 22 Rules: women rarely wait. Interest either grows or it decays, and nothing decays it faster than a man who never moves.
Make the move while she's still inventing reasons to be near you.
What's a proper warmup?
- Thread starter CCKazi007
- Start date
"She Made Her Decision Before You Finished Your Sentence"
Three seconds. That's how long it took. Your shoes. Your posture. The way you held your drink. Whether you looked at the floor or looked at her.
She already filed you away. Interesting. Boring. Safe. Bold. Before you even opened your mouth.
Everything you say after that is just her confirming what she already decided.
So stop rehearsing lines. Fix the first three seconds. Stand tall. Look up. Smile like you mean it. Walk like you belong wherever you're standing.
The words come later. The impression comes first.
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.
"The Coffee Shop Girl You Never Spoke To"
You've replayed it a hundred times. She stood three feet away, scrolling her phone. You had an opening. You composed the perfect line — after she was gone.
For all you know, she's married now. To some guy who said something. Anything.
Openers are cheap. Almost any sentence works when it's delivered within three seconds. The expensive part is the standing there, drafting and deleting, while the window quietly closes.
The "22 Rules" stripped out my hesitation. What to open with, how to keep it alive, and the one habit that costs guys more women than anything else: waiting for perfect.
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.