If you don't warm up properly you are at increased risk of injury AND you may compromise the effectiveness of your workout. TAKE YOUR WARM UPS SERIOUSLY!
An appropriate warm up looks something like this:
- a 5-10 minute brisk walk on the treadmill (OPTIONAL)
- 50% of your working weight on your first exercise for ~12 reps (MANDATORY)
- 75% of your working weight on your first exercise for ~6 reps (MANDATORY)
- 90% of your working weight on your first exercise for ~2 reps (OPTIONAL)
After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats). After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point).
An appropriate warm up looks something like this:
- a 5-10 minute brisk walk on the treadmill (OPTIONAL)
- 50% of your working weight on your first exercise for ~12 reps (MANDATORY)
- 75% of your working weight on your first exercise for ~6 reps (MANDATORY)
- 90% of your working weight on your first exercise for ~2 reps (OPTIONAL)
After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats). After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point).
