Pre-weights workout warmup routine ?.

Can someone spare the time to suggest a reasonible warm-up routine to be done before a full body weights session.

Last Friday I came away with a pull on my back, now gone, and a strain on my thumb (at the wrist) and the bottom of one of my calves.

I would like to minimise any more damage and I do a warmup set of most exercises but when it comes to pre-workout warmup / stretches I am currently lost.

Many thanks
RB

I tend to do 2.5-5 minutes on the rower just to get the blood flowing, then maybe a few light squats if its leg day.

I tend to do 3 or 4 minutes light skipping, and then warmup each exercise with a light weight.

I would avoid stretching before lifting weights, apparently it can adversely affect performance whilst lifting. Stretching a little while after a workout is deffinitely beneficial though.

one or two sets with a very light weight rpior to do the heavy weighted exercise whould be fine. 5-10 mins gentle run or steady x-trainer or similar also is enough.

I do 500 Meters on the Rower for upper body days and 10 mins on the Xtrainer on Leg days, seems to do the trick.

Few warm up sets should be enough for most compounds.

This is probably far too much but I do 20min on the rower and 20min on the bike.

Everytime.

Just a few light warm up sets with slow full ROM. 5mins of skipping is also good idea.

Normally I lift about 20 reps for every exercise I do at a light weight.

For example, my bench press is poor in comparison to others on here, I can lift about 60kg but to warm up I do at least 20 reps of 20kg to warm the muscles I am about to use.

I use 60kg to warm up

I usually do 10-15mins of light olympic lifting, starting with just he bar.

Freefaller said:

I use 60kg to warm up

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Told you it was poor

Gotta start somewhere though!

I wasn't taking the P - it just shows what some people call a warm up and what some call a workout

i do between 2 and 5k on the treadmill @10kmph and one/two warm up set for each exercise at approx 50% 1RM

Freefaller said:

I wasn't taking the P - it just shows what some people call a warm up and what some call a workout

Click to expand...

Slowly but surely.

I do take the P a bit, slow movements for a full 3 sets of 8 reps. Done me well so far anyway, when I started 6 - 8 months ago the bar on it's own was enough!

Best way to be. Leave the ego at the door and do an honest good hard workout.

My warm up is as follows:

1) 2mins light-ish cycling on a bike, maybe a few bodyweight squats/jump squats as well
2) Hang 15secs from chin/pull up bars, helps to straighten spine and improve neurotransmission
3) Next is some mobility work, usually do this: http://www.youtube.com/watch?v=tiA0-IatUrY
4) Then do some dynamic stretches e.g. leg swings, calves stretchs, hips circles, etc

Then onto the weights

Fantastic responses, thanks guys.

A bit of a mix there.

The hanging sounds like a good move especially after a day spent in an office chair.

I do one set on 50% of current set weight. Maybe I should up the reps for that one warmup set.

I did find this on the ironmagazine forums and would be interested on peoples opinions.

My workout topped 1.5 hours last night so I am wondering if I am packing too much in. Adding a warmup will start to strain the bounderies of what my wife finds acceptible for time home on a daily basis while she is looking after the kids .

Thanks all
RB

I'm a novice but I'm normally in the weights area for an hour tops. I'll probably be in the gym for an hour and a half in total when you take in to account changing, showers, swim, sauna, steam and jacuzzi.

i pretty much spend four 1 1/2" sessions per week doing weights alone. fitting in the any cardio is my only problem....its fine really can i hate doing it anyway. Dont do much warm up either....a light set or two per exercise.