How do I warm up for a 1RM?

[Lord_Suston]

to do max weight I warmup with 4's
basically I will aim for a weight I know I can do for 8-10 by only doing it four times and then proceed to add weight, so when it gets hard to do four you start doing singles since you are roughly at 90% max power. Example:
135 x 4
205 x 4
255 x 4* hard set
275 x 1
285 x 1 max
295 miss

 

[HS Lifter]

WTF?

If you dont stretch before you workout, doesnt that promote injuries?

I always stretch really good before working out, and I cant imagine just walking in the gym and go straight to pumping iron.

My rotator cuff would be shot.

 

[jeremys]

i dont stretch anymore, and it does make sense. i thought the same as you're saying when i first heard this.

warming up is what prevents injuries and gets you ready for the heavier weights

 

[barbell265]

JD, Jager and Hannibal, guys give me a source for this info. Warming up gets the muscles ready to work and streching, I thought, helped to eliminate cramps, soreness and to a lesser extent lactic acid build up.

No flame intended just wanting more info..Thanks!

 

[Tarheel]

In a recent IRONMAN magazine they give 100 tips for mass building. #3 is stretching. It says elongating the muscle can increase its IGF-1 receptors. IGF-1 is Insulin Growth Factor 1, which can occur as a result of higher GH levels.

I can sorta see not stretching for exercises that you need for like squatting.

What about normal exercises/workouts, do you stretch before those?

 

[Thaibox]

IMO, the guys saying don't stretch are somewhat right, but I think you're misleading people. Stretching is important. But not how most people think of stretching. IMO, its very important to do light stretches to get the blood flowing and feel everything get loose, especially before deads, cleans, etc. This is even more important if you're working through an injury. I agree that deep stretches being held for long periods prior to lifting is counterproductive, but don't neglect stretching completely, you'll regret it.

Physiologically, post workout stretching is important. Look at Tom Platz, who in his prime could do full splits, side and front.

 

[Tarheel]

Have any guidelines for post workout stretching?

 

[coolcolj]

do light exercises, and dynamic stretches and swings before exercise

do static stretches afterward - never before, decreases performance

 

[bignate73]

stretch only to get rid of the limitations that mess with your ROM.

thats not to say dont be WARM.

cold and tight= injury

warm and tense= should be no problem.