Warming up without fatigue?

[WannaBPowerful]

I seem to lift more weight when i dont warm up. I know it is important to warm the muscle up before you work it though. Not a big difference, but big enough to bother me.

Is there any way to really warm the muscle up without messing with your glycogen stores and slightly fatigueing the muscle?

How do YOU warm up? Slow controlled reps, fast quick reps, how many reps and sets to warm up?

 

[louden_swain]

Maybe you are using too much weight and reps when you warm up. Here is an example I use to warm up during my squat workouts:

2 x 10 - 45lbs
1 x 5 - 135lbs
1 x 5 - 225lbs

None of these weights are heavy, but they are enough to promote blood flow to the muscles, tendons, and ligaments. I you are worried about losing strength. . . simply lighten your weights on the warm up.

 

[b fold the truth]

The weights that you use depend on what your 1RM is as well as what kind of weight that you plan to use on your workout. When I was flat benching 225 x 3 I was doing the following...:

45 x 20
95 x 10
135 x 5
185 x 1-3
225 x whatever I could get...

I also always warmed up my rotators lightly as well as my elbows and triceps.


B True