Since you’re serious about building muscle mass, then you need to pay attention the following weight lifting advice – learn how to warm-up before jumping into your workout sets. If you pay attention and learn how to implement your warm-up sets the right way, you’ll be guaranteed to build more muscle mass naturally!
Do you know how to structure your warm up sets for maximum effectiveness? While almost everybody understands the importance of a well structured warm-up, hardly anyone knows how to piece together a warm up that actually warms up their muscles without prematurely fatiguing them before their workout even begins. if you don’t get your warm-up routine down right, your workout will not be very effective at stimulating strength gains and muscle growth.
So many weight lifters and bodybuilders completely ignore the importance of a well thought out warm-up routine. If you decide to take this #weightlifting advice lightly, your workouts will not be as effective as they could be. I’m sure you’ve all seen the guys in the gym performing worthless warm-up routines like 1 set of 35 reps simply using the weight of the Olympic bar, but the fact is that most guys don’t even try to perform any type of warmup at all.
A well structured warm-up routine is important because…
1) A good warmup routine enables you to increase the weight that your body is capable of training with during your growth stimulating work sets. The heavier the weights you’re able to train with over time, the more muscle growth and stimulation you’re going to see on a consistent basis. If, you don’t learn how to warm-up properly, then you just can’t expect to stimulate maximum muscle growth…it’s that simple.
2) The chance that you’ll wind up hurting yourself decreases drastically once you learn how to warm up prior to your workouts.
Correct me if I’m wrong here, but to me the possibility of actually increasing the effectiveness of my workouts while at the same time decreasing my chances of obtaining an injury seems like two really good reasons to invest 15 to 20 minutes prior to each workout performing a warm-up. Don’t you think it’s worth it? It’s really a win-win situation. By putting this weightlifting advice to use, you get an opportunity to stimulate more muscle growth by preparing your body to train with heavier weights during your workout all the while limiting your exposure to any type of muscular injury.
This is what an effective warm-up looks like…
I like to begin each of my warm-ups with 5 to 15 minutes of light to moderate intensity jogging. I just think that it’s a great way to start your warm-up. You get your heart pumping and the blood flowing before you even move any weights.
While you are completing your 5-minute cardio warm-up, you can use this time to mentally picture the workout you’re going to do. If you can mentally prepare yourself for the workout ahead, you are in a great position to give a 100% on your workout.
Your mental attitude will help determine if your workout is a success or a failure, so it makes sense to prepare both your body and mind. 9 times out of 10 if I head into a workout excited and ready to get to work, I’m able to really have an effective workout. Once you’ve completed those 5 – 10 minutes of light cardio, move on to the final part of your warm-up. You will focus on doing 5 warm-up sets with the first major compound exercise in your workout routine. To give you a better idea of what I mean, if you were training legs using squats as your main exercise, you’d want to do 5 warm-up sets of squats before jumping into your work sets.
While doing this, use extremely light weights with high repetitions, and then gradually increase the resistance while lowering the number of repetitions.
One of the most important things to keep in mind during your warm-up sets is that…
You Do Not Want To Make Your Muscles Tired During your Warm-Up
Remember, this is only a warm-up; it’s only purpose is to help you increase blood-flow to your muscles and connective tissue. A proper warm-up will also help you train with a heavier weight than you otherwise would be able to by preparing your body and mind beforehand. but even the best planned warm up routine will not help you if you make your muscles tired before your actual work sets begin – this is extremely counterproductive to what you’re actually trying to accomplish with your workout in the first place.
Don’t fatigue your muscles during your warm up, it completely destroys the purpose behind a warm-up in the first place. I speak from experience when I say that even the best structured workout can backfire if you don’t get your warm-up right.
Here’s a simple formula that I use to help me figure out what weight to use and how many reps to perform for warming up. The percentage has to do with the total weight that you will use for your muscle-building sets. For example, if you were going to bench press 200 pounds, the first set should be performed with 100 pounds for 10 reps.
Set 1: 50% x 10 reps
Set 2: 60% x 6 reps
Set 3: 70% x 4 reps
Set 4: 80% x 3 reps
Set 5: 90% x 1 rep
Move right into your actual workout sets once you’ve completed these 5 basic sets. This is some essential weightlifting advice, never underestimate the importance of the warm- up process! If you learn how to apply this weightlifting advice to all of your workouts, I guarantee you’ll start to #build muscle mass quicker than you ever thought possible. Keep in mind that there is no way to have an effective workout first earning how to properly warm up your muscles without fatiguing them.