By: Sean Nalewanyj
Submitted: 2009-11-22 05:12:04 | Word Count: 974
Many lifters do not realize the tremendous importance of performing a full warm-up. If you are out there doing some wimpy warm-up with only 1 set of 20 reps on an unloaded bar or doing nothing at all, you're hurting your progress at the gym.
Whether you're looking at short term benefits or long term one, a proper warm-up is your friend because of two very good reasons…
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1) A good warm-up helps increase how much weight you can lift during your actual workout, thereby maximizing your muscle growth.
2) You lower your odds of getting injured when you do a proper warm-up.
The first component of a proper warm-up consists of 5 minutes of light cardiovascular activity. To achieve this, select any basic piece of cardio equipment such as a recumbent bike, rowing machine, or treadmill.
The cardio warm-up not only raises your body's core temperature but also stimulates your heart and lungs and lubricates your joints by promoting the secretion of synovial fluid. When you are doing this 5-minute cardio warm-up, picture what your full workout will look like.
If you can focus mentally, you will be better prepared to put forth a maximal effort in your upcoming battle. It's important that you prepare both your body and your mind for your workouts; don't underestimate the vital role that your mental attitude plays in muscle building success.
After you have done 5 minutes, move into the next and final component of the warm-up process. You will do 5 warm-up sets of the first major compound exercise of your workout.
For example, if you were training legs and squats were your main exercise, then you would perform 5 warm-up sets for squats. Begin with high repetitions and very light weights, and slowly progress to low repetitions with heavier weights.
Of course, the most important part of these 5 warm-up sets is:
DO NOT FATIGUE YOUR MUSCLES AT ALL!
Remember, this is merely a warm-up that is designed to increase blood flow to the muscles and surrounding connective tissue. It is also assists you in lifting more weights during your actual workout because your mind and body have already been prepped for the hard work that will ensue.
Use this formula to calculate how much weight and how many reps you need for warm-ups. Base your percentage on the weight used in your actual muscle-building set.
To give you an idea, if you were aiming at squatting with 200 pounds, the first warm-up set will consist of 10 reps with 100 pounds.
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
Afterwards, move right into your actual workout.
This is an essential weightlifting advice; never underestimate the importance of the warm- up process! Prep for hard workouts with this weightlifting advice; it will go a long way in keeping you injury free.
Plus, you're only investing another 15–20 minutes for major results.
Author Resource:-
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