Weightlifting Advice: How To Warmup

Weightlifting Advice: How To Warmup

A common but costly mistake I observe among both novice and advanced lifters is the failure to recognize the importance of a warm-up session. This is weightlifting advice that you should not ignore.

Some lifts use a worthless warm-up routine consisting of 1 set of 20 reps using the weight of the bar. Sadly, this is more than some lifters do.

A good warm-up session will help you short-term and long-term for two reasons...

1) A proper warm-up will allow you to improve how much weight you can lift during the real workout, thus enhancing muscle stimulation and muscle gain.

2) A proper warm-up substantially reduces your risk of injury.

I can't speak for you, but to me those appear to be two really good reasons to take 15-20 minutes before working out to warm up your body.

Do you agree with this weightlifting advice that can help you build muscle?

Good, now I'll share some more weightlifting advice that will show you how you should properly warm up...

Weightlifting Advice: Cardio Warmup

The first part of a proper warm-up is 5 minutes of light cardio. You can accomplish this with your favorite cardio equipment such as a treadmill or stationary bike.

This simple cardio warm-up will elevate the body's core temperature, enhance blood flow and breathing, and increase joint lubrication as a result of the production of synovial fluid.

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As you begin this 5 minute warm-up, visualize the workout that you will soon begin. Mentally ready yourself for the difficulties ahead and dedicate yourself to exerting maximum effort. A very important piece of weightlifting advice that most people ignore is just how important you mindset is when trying to execute an effective workout.

It is vital that you ready yourself mentally and physically for exercise, since your mental outlook strongly affects your results.

After completing cardio, you can progress to the second and final part of your warm-up session.

Weightlifting Advice: Weight Acclimation

In this session, you will complete 5 warm-up sets using your workout's first major compound exercise.

For instance, if you were performing squats first, then you would warm up by complete 5 sets of squats. The goal here is to start with a very small weight and complete a high number of reps and slowly increase the resistance while decreasing your reps.

A critical piece of weightlifting advice for this portion of the warmup is this:

DO NOT FATIGUE YOUR MUSCLES AT ALL DURING THIS WARM-UP!

Keep in mind that this is not your actual workout but just a warm-up with the purpose of increasing blood flow to the muscles and connective tissue. It will also allow you to lift heavier weights during your actual muscle-building workouts, provided you do not push yourself to fatigue in the warm-up session.

If you reach fatigue during your warm-up, then you have totally decimated what they were designed to do. Here is a simple formula to follow when determine the weight and reps to use during your warm-ups.

The percentage given is related to the amount of weight you use during your actual workout. If you squat 200 pounds, then according to the formula your first warm-up set should be 10 reps with 100 pounds.

Weightlifting Advice: Weight Acclimation Formula

Set 1: 50% x 10 reps
Set 2: 60% x 6 reps
Set 3: 70% x 4 reps
Set 4: 80% x 3 reps
Set 5: 90% x 1 rep

After you've performed these warm-up sets you can immediately progress to your workout.

I cannot stress enough the importance of warming up, as this is invaluable weightlifting advice!

This weightlifting advice will put you on the path of injury-free workouts and prepare your body for your strenuous workouts. You can warm up in less than 20 minutes, a small amount of time to spend for the benefits received.

If you want further weightlifting advice and tidbits about the right methods of designing a great muscle-building workout, visit the link down below...

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