The warming up is an important part of your training. That is why we want to inform you properly about warming up sets.

 

First of all, when talking about warming up sets, people (who gym less) think about running, cycling and the cross trainer. This is also a way to warm up, but when you want to build muscles and you go for a squat after this, it is better to perform the warming up sets in the same exercise as you will be doing in your first work set. A work set is your first ‘’workout set’’ after the warming up. When you live in a colder climate or when you are at age, you can benefit from a 10-minute warmup on a cardio machine and then a warmup with the bar for example.

 

The benefits of warming up your muscles:

  • As it says: you warm up the muscles, so the temperature of the muscle will elevate. This will perform in a better strength in your work sets
  • It prevents you from injuries because a warm up gives your muscles quicker the oxygen your muscles need
  • Tighten up the movement pattern that you want. It helps your ‘’form’’ because you can easily control your performance

 

How many sets?

When you just start working out, it is better to have the following example of warming up sets, due to the fact that your work weight is not very much yet.

 

Empty barWarm up 1Warm up 2Warm up 3Work set
Sets21113
Reps101010610

 

When you are a more experienced lifter, your work weight is more challenging. You can perform with less reps in your last two warmup sets

 

Empty barWarm up 1Warm up 2Warm up 3Work set
Sets21113
Reps10108610

 

How many kilos?

There are 2 methods for weight jumps

 

Method 1

This method is better for lifters who have not reached an advanced level yet. The method is known for the even jumps in weights. For example: you squat work weight is 40 kilos. You take the bar from the weight. The bar is 20 kilos. You then divide it by 4 since you make 4 total jumps. In this case it will be 5 kilos per warm up set. It will look like this:

 

Empty barWarm up 1Warm up 2Warm up 3Work set
Weight2025303540
Sets21113
Reps101010610

 

Method 2

This method is more used for the lifter who have reached an advanced level. Due to the fact that they can get used to the heavier weights on the bar. A lifter who is still in an early stage of training, needs to really control their form and see what works best for them. It is really hard to feel your butt at a squat girl. You really need to find what works best for you. Method 2 is based on steps in percent’s: 45%, 65%, 85%.

 

Empty barWarm up 1Warm up 2Warm up 3Work set
Weight2038465460
Sets21113
Reps10108610

 

If you have any question about the warming up, please DM of email us. These are our best ways to warm up and tips that are scientifically researched.

 

Bye babe xx

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