warm up sets - especially for dc routine

[skinnyfromtoptobottom]

Hi.
When i do my warmup sets in my dc routine, how should i do them? should i do them straight and with "normal negatives" (not 6-8 secs negatives)? or should i do them the way i will do my working set?

And what should i do warmup sets for anyway? i found out, that if i don't do any warmup sets, i do better in my working set. so am i doing something wrong? am i using too much weight for warmup? i usually use that much weight, that i will fail at 20 normal reps (no 6-8 secs negatives). i do this twice for all muscle groups. if i do 5 warmup sets for large muscle groups, i won't lift much in my working set because i'm already too "exhausted" with that muscle.

 

[skinnyfromtoptobottom]

maybe i shouldn't do my warmup sets till total failure?

 

[louden_swain]

You should never ever take a warmup set to failure. Here is how I warmup using the DC routine.

Good Morninings:

warmups

135lbs x 10, 225lbs x 5, 265lbs x 3

building Set:

290lbs x 3-5

Lets say you can bench press 225lbs for 10 reps. . .here would be a good way to warmup:


warmups:

135lbs x 10, 185lbs x 5, 205lbs x 3

building set:

225lbs x 10

 

[skinnyfromtoptobottom]

thanks for the 2 replies.
i'll do lower weights next time and won't lift to failure, let's see how that works.

and sorry for double post

 

[Dirty Workout]

Remember warmups are to just get blood flowing to muscle and get it used to motion you are about to do.....

On a personal note I would recommend only 1 warmup on shoulders because DC can be pretty taxing on delts and they should be pretty warmed up after chest anyway

 

[skinnyfromtoptobottom]

and what about forearms and triceps? i mean forearms already get hit pretty hard on biceps and triceps pretty hard on chest. will i even need a single warmup set for them?

 

[Dirty Workout]

I dont warm up forearms

I do usually I set for triceps because they are after chest and shoulders

Lets say if working set on close grip bench is 195 then I warm up with 135 x 12

 

[louden_swain]

I dont warm up forearms

I do usually I set for triceps because they are after chest and shoulders

Lets say if working set on close grip bench is 195 then I warm up with 135 x 12

This looks good!

I typically perform a two to three warmups to ensure I am ready for my all out-set.

 

[he-man]

i do 2 warm-up sets for each exercise with DC and stay in the 12 then 10 rep range for each before hitting building set

 

[MikeyG]

I would agree with everybody here, especially with dirty workout and louden_swain.

But, This is actually my personal warm-up calculator for the compound movements such as squats, bench, deads etc..

.60 x Max for 12 reps (warmup, blood flower)
.70 x Max for 6 reps (slow, paced reps)
.80 x Max for 3 reps (Weight acclimation, but quicker speed)
.9 x Max for 1 rep (weight acclimation)
-----------2 min rest------------
Add 5 lbs to previous Max and Go for it!

But as for the triceps, biceps (smaller exercises) I just do one or two warm-up sets of 12-10 reps.