HIT warmup question- Future?

[kgarto]

So I was reading a link to a post of Future's on Needtobuildmuscle pertaining to HIT training. I have a question about the following quote taken from the post:

"Almost any sequence of light calisthenic movements can be used as a general warm-up preceding a high intensity training session. Suggested movements include head rotation, side bend, trunk twist, bodyweight-only squat, and stationary cycling. Doing each movement for a minute or so will be sufficient. Specific warming up for each bodypart occurs during the first few repetitions of your set. Thus, a "warm-up set" is usually not deemed to be necessary."

My understanding of the high intensity training session is: one set to failure (generally between 8-12 reps) for each major muscle group. How many of you guys would/could jump right to a weight that would leave you Done after 10 reps without working up to that effort? I'm interested in HIT because it doesn't rely on 500lb deadlifts (lol) and seems like it's perfect for those of us who work 11 hour days- as it's 3 hours a week working out or less as you advance, from how it sounds. I tried GVT for 6 weekly rotations not long ago, and while it worked, it was so damn boring! (which i fully appreciated when i started doing it again after putting it down for a month)

I'm just hung up on the part where you don't do progressively heavier sets to get your muscles/joints ready for maximal effort. Thinking of going from a stationary cycle to lifting as much as I can one time for 8-12 reps in many of the exercises mentioned, well let's just say my shoulders are looking at me right now with their eyebrows raised, promising to punish me real, real hard if I try that. They've Started hurting just having heard the Rumor that i'm thinking about doing it that way.

So for those of you who are now doing or have done the HIT way, what's the true story- did you do warm-up sets or not?

 

[joe d]

i find a few moderately light sets of the lift to be apropriate if your working your stated rep range. to just jump into a heavy set after one of those movements is not a good idea and could lead to injury. in other words if you are shooting for 12 reps at 300lb for your working set i would warm up with 100lb x 10 for 2 sets as a minimum warm up. it would be better to go 100x10 than 150x6-8 than 200 x 2-3 than lift.

 

[kgarto]

i find a few moderately light sets of the lift to be apropriate if your working your stated rep range. to just jump into a heavy set after one of those movements is not a good idea and could lead to injury. in other words if you are shooting for 12 reps at 300lb for your working set i would warm up with 100lb x 10 for 2 sets as a minimum warm up. it would be better to go 100x10 than 150x6-8 than 200 x 2-3 than lift.

Exactly what I would normally think, but if it's a whole body workout and supposed to take an hour and there's 10 exercises to do (let's just say 10), with sensible warm-ups I can't see keeping it to less than 60 minutes (given the stated rest interval is 1-3 minutes between lifts).. The original posting pretty much said that after an hour you'll be producing a catabolic workout and thus defeating the purpose..

 

[joe d]

Exactly what I would normally think, but if it's a whole body workout and supposed to take an hour and there's 10 exercises to do (let's just say 10), with sensible warm-ups I can't see keeping it to less than 60 minutes (given the stated rest interval is 1-3 minutes between lifts).. The original posting pretty much said that after an hour you'll be producing a catabolic workout and thus defeating the purpose..

forget that time frame. just effectively do the work out. i dont thing the time will exceed the hour mark though.

 

[Dial_tone]

http://media.crossfit.com/cf-video/CrossFit_GregAWarmup.wmv

 

[future]

forget that time frame. just effectively do the work out. i dont thing the time will exceed the hour mark though.

totally agree

 

[kgarto]

totally agree

So I did the beginner workout. Did the body weight squats and stretches for warmup and then right into lifting. I did do one set of bench press at 125lbs before the work set at 225lbs, but otherwise didn't do any warmup sets.

I enjoyed the workout, and basically I went as fast as I could, given equipment changes and weight changes etc. Felt great and I look forward to progressing. Might have taken 40 minutes total.

Today I am not very sore (in fact, only my shoulder joints were feeling it), but last night I felt worked.

Would you guys do warmup sets or not- ie. a light set of every weighted exercise on the list before going with the "working weight"? I'm not too hung up about the hour, but I want to get this workout right.