Favorite warm up before you train?

[coachv]

what are some of you monsters warm up routines before you hit it?

 

[heavyhitter]

I always just warm up with multiple ascending sets of whatever exercise I'm going to be doing. And maybe some foam rolling before legs

 

[bmm5530]

I'll usually start out on the stairmill for a few minutes especially since it's cold now here in PA just to get my core body temp up. After that I'll do some mobility work for whatever I'm training that day. Finally I'll start out with some light sets with a hard contraction before going into my working sets.

I also like wearing a hoodie while warming up, as I'm sure many of you guys do as well.

But I would love to hear some other, more effective ways to warm up.

 

[angus62]

This
[ame="https://www.youtube.com/watch?v=FSSDLDhbacc"]Joe DeFranco's "Limber 11" (flexibility routine) - YouTube[/ame]

 

[coachv]

good stuff

 

[PitbullTank]

i grab 2.5lb dbs...

10-15 slow arm circles forward
10-15 slow circels backwards
10-15 lateral raises all the way over head
10-15 L shpe rotator cuff turns w bi parallel to floor
10-15 L shape rotator cuff turns w elbows by ur sides
20 military presses stretching at the top
40 bi curls fast
40 tri ext over head fast
20-30 torso twists
10 wrist curls palms down, 10 wrist curls palms up
10-20 standing flies stretching my chest
25 squats
25 calf raises

then i grab a pair of 5lb dbs and repeat...

when i do legs i go on the bike for ~7-8minutes after those

the db warm up takes about 5-8 min total

 

[Bobby Biceps]

The last month or so I started doing a few sets of 20 with a resistance band before I start my regular warm ups for my first exercise because the tendonitis in my shoulders and elbows had been acting up. This has really helped. Then I do a set of 20 with the bar, 12 reps with half the weight I'm gonna use and a final set of 12 with 75% of the planned weight.

 

[TrinityD]

some nice routines in here

 

[lvnp814]

All the Defranco's warm up routines work great. He has at least 4 on video on his website or his youtube page.

 

[DoWork]

Dumbell wood choppers!

aka DoWork on Professional Muscle
aka Venison Steaks on Muscle Chemistry

 

[sammy555]

I always just warm up with multiple ascending sets of whatever exercise I'm going to be doing. And maybe some foam rolling before legs

This. Minus the foam rolling. I've only had 1 injury in my years to rotator cuff but that's fine now

 

[ahmed.t.hagag]

I usually do 20 squad then 20 push up and after that jump side to side and finally jump front to back

 

[chael777]

I pace around the gym with my arms flared out, stare people down, and throw air punches. LOL LOL
Seriously - I hit the treadmill for 5-10 min, uphill walk, or the elliptical. Then I do some rotator work with 5 lb plates, and ascend my way up on the lift. I injured both rotator cuffs in may ( a guy did not spot me while I was doing a heavy rubber banded bench press- he let me fight it for too long). I think the rotator work helps a lot.
Legs have been difficult lately, as my knee is pretty bad at times, squatting does not feel right anymore. I try to stretch my quads, maybe some abductor work, then I kind of hold onto a machine, and swing each leg laterally and back using the same muscles as the abductor would. Then I work my way up slowly. Also I have noticed that shorter rest periods can be good for my pyramids, keeps me warm. Deadlifts feel much better than squats.
Good topic.

 

[Jefe]

Dumbell wood choppers!

I chop wood and carry it up the stairs to the second level of my house. After a few trips I can feel the load on my heart. I like it.

Or I'll take a short walk.

After one of those I'll do abs, forearms, and/or calves before getting down to business.

Business is NOT boom right now. I'm so out of shape.

 

[Lumber-Yard]

Treadmill for 5 min, a few pull apart variations with a resistance band to get the shoulders warmed up. Then I hit a few ramp up sets for whatever my first lift is

I do some foam rolling before the treadmill if I'm extra tight

 

[Benson81]

I guess it depends on which muscle but usually like 5-6 super light sets to get blood flow. I also start in a sweatshirt to get the sweat and pump going. Also helps with joint pain to stay warm as u warm up.

 

[MonkeyBoy]

5-10 min on the treadmill or stretch in the sauna

 

[t.c.jones]

I keep it simple. 5 mins on the treadmill or ascending sets of which bodypart I'm working

 

[need4tren]

i wear a couple layers, drink a coffee in the changing room put on some music and get in the zone, i will usually start sweating during this. and from there i do upper body i do a a few warm up sets of shoulders (and triceps because i have horrible elbows) then go into whatever im doing.

for legs ill warm up with leg extensions, i also have bad knees so ill usually do 6-8 fast light extensions, if its not helping ill switch and do hamstrings first then quads after. nothing to special

if i was dieting id warm up on stepmill and squeeze every step for 5-10 minutes

 

[concreter]

A Hot shower before gets the blood In everything. Quick and easy!