Warming Up: Part 2
So as recommended in article number one you have now mastered the art of swinging every part of your body around in less than graceful fashion. Congratulations!
You got the job done (general warm up), your joints are moving well and you are raring to go. It’s training time. That tin won’t shift itself and you’re not going to sit around and let it get rusty.
But hold up there just a second, what’s your plan now?
Are you even warm yet?
Its time to talk the specifics of getting to your training weight.
We have a couple of options from here; I will outline two for you and their application.
This type of specific warm up is a good way to prepare the body for a hypertrophy training session. As an example let’s just say that last week I completed 97.5kg for 4sets of 10reps and today I am planning to do 100kg for 4sets of 10reps.
20kg (bar) x 10
40kg x 10
60kg x 10
80kg x 10
100kg x 10
This warm up is sufficient to increase muscle temperature, blood flow and allows for grooving of movement pattern. In this case muscular fatigue is compromised, however this is of little importance as the goal of a hypertrophy-training program is aligned with this same principle so the warm up will not be detrimental to the effectiveness of the workout.
In comparison to the above option a warm up for a strength training session should be structured slightly differently. Let’s use the example of aiming to do 5 sets of 5 reps at 120kg.
20kg x 10
40kg x 8
60kg x 6
80kg x 4
100kg x 2
110kg x 2
115kg x 1
120kg x 1
120kg x 5
This warm up has significantly less repetitions and smaller incremental increases in weight. Why the difference? This prevents muscle fatigue influencing working sets and primes the nervous system to lift weights closer to your 1 rep max. The smaller increments give the nervous system time to ramp up so when you get to the weight you intend to lift for 5 reps it doesn’t feel like your 1RM.
These are two simple methods to implement for improving the effectiveness of your warm up and hopefully increasing the quality of your training session.
Now get cooking!
Stay tuned for Warming up; Part the third, where will begin to discuss specific movement preparation and how to integrate it into your warm ups.
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