Warm-up sets...

[T-Rage]

What is the best way to warm up body parts. For instance lets say my 8RM for flat barbell bench is 190lbs. what is the best way to prepare the chest for this. I currently do something like this...

45-12
75-12
135-12
160-8

I don't like the fact that there are so many sets and reps in just my warm-up sets but I want to avoid injury at all costs. Please post how you might warm-up for your 8RM lifts.

Thanks,

T-Rage

 

[ZGzaZ]

it's whatever you feel comfortable with, normally I do something like the bar for 15 reps to get a good stretch on the muscle group....then throw some weight on to keep that stretch and to get a little blood flowing, one more of these sets...then the last set semi heavy just to get used to the weight on the bar.

 

[Citruscide]

yeah... comfortability is key... I usually warm up with the bar, then 135 then 185... then I start in on my sets....

C-ditty

 

[PolishHammer1977]

I like to do pull ups, hit the heavy/speed bag, push ups. Anything to get the blood flowing. You'll know when your body is ready to handle the weights.

 

[Lord_Suston]

why go so high in reps and tire yourself out before the real weight. I would suggest:

45 x 6
135 x 6
and then move on to the heavy weight after stretching a little

 

[rjl296]

i hit the treadmil for 5-7 min, then workout. but in the case you mentioned , personally my last warmup used to be ~ 75 % of the weight i used for my "real sets. that was comfortable for me. i also did i bit higher reps for my first couple of sets, 15-20 to warmup the connective tissue

 

[T-Rage]

Thanks all! This is just what I was looking for.

 

[lil k]

i do two to three warm up sets before i start my real sets...i usually go very light, not even a moderate weight. my goal is to simply stretch the muscle out and fill it with blood. my reps range in the 15 or so range on my warm ups. once the blood is there and i am warm, i hit it heavy