• All new members please introduce your self here and welcome to the board:
    http://www.professionalmuscle.com/forums/showthread.php?t=259
Buy Needles And Syringes With No Prescription
M4B Store Banner
intex
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
sunrise2
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
azteca
granabolic1
napsgear-210x65
advertise1
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
ashp210
UGFREAK-banner-PM
esquel
YMSGIF210x65-Banner
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Do you warm up and stretch?

I stretch before workout and warm up. Hold (static) stretches 20-30seconds.
No cardio warmup (and that's just for me, not that its a bad idea). Then, the warm up is 3-4 sets with very light weight, for low reps (5-6). I don't want to burn out glycogen and ATP on warmups. I never do static stretching after warmups, sometimes do light dynamic stretching. Sets after initial warmup are increasingly heavier until the heavy workset.
After workout static stretching is optional.

Glad to see you posting more again
 
As a baseball player for most of my life, I've always started out with a light run to get the blood going and work into a dynamic stretch of the muscles i intend on training which leads to a few sets at about 40% of max weight before going heavy.


Sent from my iPhone using Tapatalk
 
I always warm up "thru the lift" I'm doing, but two movements that are excellent whole-body warm ups are hanging Leg Raises and Hyperextensions. Close third would be Kettlebell Swings.

Do 4 supersets of those while warming up your intended lift and your risk of injury will be minimal. At least it is for me.
 
Unfortunately, I NEED to spend 15-20 minutes warming up before upper body days. Now that I'm in my 40s it's just a necessity.

An example of an upper body day would look like this:
- 3-4 minutes treadmill while pumping my arms in curling motion to lube up elbows
- 1-2 minutes on the Airdyn
- 1-2 minutes Indian Club swings
- static band stretches for shoulders
- lacrosse ball work for brachioradialis and elbows (sometimes Voodoo flossing)
- more band work for shoulder capsule stretching and mobility work
- finish with some more lacrosse ball work

Weight warm ups for a chest day would look like:
DB Press
45x 15-20
55x 12-15
65x 8
80x 8
100 x4
Then jump into my first work set.

Legs days are easier since I don't have any hip or knee issues
- 5 minutes on treadmill
- 2 sets of banded TKE for each knee
 
I have spent years stretching and warming up and still got injured. And years were I didn't stretch or warm up and got injured. Performance would probably improve with warm ups.
 
I warm up the heart with light stairs. Get the blood flowing. Anecdotal evidence that stretching has no benefit.
 
I always warm up "thru the lift" I'm doing, but two movements that are excellent whole-body warm ups are hanging Leg Raises and Hyperextensions. Close third would be Kettlebell Swings.

Do 4 supersets of those while warming up your intended lift and your risk of injury will be minimal. At least it is for me.

Good recommendations, I think I'll give the hypers and leg raises a shot to get warmed up.
 
Warm up ; 3 sets first exercise then a warm up on each till I'm done .. usually 20 reps of light weight just squeezing slow reps
 
Since I tore pec years ago if I don't stretch and warm up with super light weights my pec hurts like hell while benching
Plus being 47 now the body is stiff in the morning so I always warm up with light sets
 
Pyramid...
Chest, 135x15, 185x12, 225x10, 275x8, 315x6 365 x2 and 425 once apon a time.lol
Then work back down to failure on the other sets. 365 x5, 315 x 8 and so-on.
Stretching is done between sets just to lesson the pump.
 
I've always done a 5 minutes cardio warm up and a full set of stretches for my entire body before both lifting and cardio days. As time has gone by Ive grown to hate it, I always want to just get to lifting on my lift days but still I do it, it's just what I've always done to avoid injury.

I also do cals before and after my workouts, normally over and under hand pull ups, dips and push ups, these I actually enjoy. I bought a tower for my basement gym and want to start doing cals every morning before I shower just for some extra credit, am I risking injury by not warming up stretching?

Do you guys regularly warm up and stretch or am I just being a baby bitch?

I do 10 minutes on a stair stepper or bike. I really like to get my heart rate up and have a sweat going.
 

Staff online

  • Big A
    IFBB PRO/NPC JUDGE/Administrator
  • rAJJIN
    Moderator / FOUNDING Member

Forum statistics

Total page views
558,102,689
Threads
135,766
Messages
2,768,826
Members
160,344
Latest member
Punisher13420
NapsGear
HGH Power Store email banner
your-raws
Prowrist straps store banner
infinity
FLASHING-BOTTOM-BANNER-210x131
raws
Savage Labs Store email
Syntherol Site Enhancing Oil Synthol
aqpharma
yourmuscleshop210x131
hulabs
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
volartek
Keytech banner
musclechem
Godbullraw-bottom-banner
Injection Instructions for beginners
Knight Labs store email banner
3
ashp131
YMS-210x131-V02
Back
Top