How To Warm Up
Are your workouts taking forever? Have you evaluated your warmup routine?
Your warmup before lifting weights should be quick and simple, and does not involve stretching, activation or muscle mobilization.
In this video, Matt Reynolds explains how to warm up properly for squats, deadlifts and more.
Overhaul Your Warmup Routine
If you are lifting more than 60lb for your working sets, start with the empty 45lb bar. Perform 2 sets of 5 reps. Take a few breaths in between these two sets, but keep it moving.
If your working sets are less than 60lb, follow the same protocol, but warm up with a lighter barbell, such as a 15lb aluminum bar or 15kg training bar.
Start adding weights in even increments, aiming for 2 to 3 more warm up sets before your working sets. For example, if your working sets are 275lb, your second warmup set would be fine at 135lb for 1 set of 5 reps. Then, add 25lb plates to each side and do 185lb for 1 set of 3 reps. Lastly, load 225lb on the bar and perform your last warm up set for either a single or double. Now you’re ready to squat 275lb!
What’s the Goal of Warming Up?
The goal of warming up is to literally make your internal body temperature warm and prepare you for the working weight. That’s it.
Too many warmups could make you tired for your working sets, and too few warmups could “shock” your body.
Start with the empty bar. Add some weight. Add a little more weight (and try to make about the same increase in weight from the previous warmup). Add a little more weight again. You’re ready!