Warmup for squat, deadlift and bench?

[ajdonutz]

So ive always been bad about not warming up before heavy lifting.. so therefore, depending on my activity level throughout the day, my lifts can vary significantly In weight. So I'm going to start warming up more thorough. How do these sound?

Squat/dead warmup (based on current working sets with 405-425 lbs, still working up from Injury last year)

Brisk incline walk 5-10 min

*all very light weight

Back extensions 10 reps

Leg curls 10 reps

Leg extensions 10 reps

Seated rows 10 reps

Shrugs 10 reps

Leg press 10 reps

135 10 reps

225 5 reps

315 3 reps

365 1 rep

Working sets

*Bench warmup (based on a 380 lb max with working sets from 350-365)

5-10 min brisk incline walk

Dumbbell shoulder warmup

Wooden bar stretches

Standing dumbbell shoulder press 10 reps

Back extensions 10 reps

Push ups 10 reps

135 lbs 10 reps

225 lbs 5 reps

275 lbs 2 reps

315 lbs 1 rep

Working sets


Sound like a solid warmup on each to those of you accustomed to warming up?

 

[jdb3]

The idea of warming up is to use MININAL energy so you can use that for the work out.

I like to warm up all direct muscles (used for respective exercise) and assisting muscles

VERY LIGHT...do not let weight dicate your warm up...not yet...squeezing the muscle through warm up will get blood flowing.

Then take maybe 65% intensity and just get 2-3 reps of main excersie...that's it...good to go..minaml energy and properly warmed up

 

[IronFox]

Some light stretching and calisthenics is also helpful too. I sometimes get on a bike and take a short 7 minute ride at moderately light level first thing after I get to the gym.

 

[smoove]

I don't do nearly that much as far as warmups, so if your asking is it sound then to me yes its sound. For legs I do mostly stretching, like a runner does and then a very light set high rep leg press for just blood pump.

Bench is the same, a lot of stretching movements and then high rep low weight flat bench with emphasis on squeezing.

I never looked at it from an energy viewpoint but i guess stretching for me minimizes energy consumption.

 

[TSizemore]

For Deadlift and Squats....normally I'll just do some light stretching first, and then start working my way up with warm up sets. I'll normally do about 4 or 5 warm up sets pyramiding in weight and reps. As the weight of the warm up increases the reps decrease. I never do less warm up reps then my working set of reps though.

 

[ajdonutz]

See I never really warmed up much at all other than a few light sets of a few reps, nut ever seen since I blew out my back last year I'm really tight and feel I need a good warmup unless I'm fairly active throughout the day before working out

 

[RockShawn]

Your plan above doen't sound unreasonable by anymeans, so long as you have the energy required for your working set(s). I have to do some lifting on compound movements as warm up. usually 1 or 2 light then like jdb3 said one at about 65-80% of where my working weight will be for 2-3 reps so I get my body used to the heavier weight.

I always warm up shoulders before any upper body lifts, Swimming motions and circles with light weight. I hate when my shoulders hurt.

My only bad spot is legs. Warm up and light sets hurt my knees worse than loading the bar and getting after it, so stretching and curls suffice before compound leg exercises.

 

[Hanzo]

Your plan above doen't sound unreasonable by anymeans, so long as you have the energy required for your working set(s). I have to do some lifting on compound movements as warm up. usually 1 or 2 light then like jdb3 said one at about 65-80% of where my working weight will be for 2-3 reps so I get my body used to the heavier weight.

I always warm up shoulders before any upper body lifts, Swimming motions and circles with light weight. I hate when my shoulders hurt.

My only bad spot is legs. Warm up and light sets hurt my knees worse than loading the bar and getting after it, so stretching and curls suffice before compound leg exercises.

Cross crawl.

 

[N.O.V.]

For upper body, I use the wooden bar, 5 reps 10 seconds each and 100 band pull aparts. I feel that's all I really need other than doing the actual movement with a few lighter sets before my working weight.
On lower body, "the agile 8" is great.. then the usual lighter sets building up to work sets.
Some people don't like static stretching as they feel it makes them weaker, but I, along with many pros, love it. Works wonders for me man!