How To Warm Up Right

Warm Up Sets

We’re talking about warm up sets today. The purpose and proper execution of warm up sets can be a bit unclear for some lifters so we are going to lay it out for you. Here we are referring to your sets of a given lift before doing your working sets. So, if you are squatting at 70%, we are talking about the sets of squat you do before getting to 70%. We are not talking about mobility or cardio work before lifting, but we have talked and will continue to talk about those things in other posts. Here is one of those other posts (General to Specific Warm Up).

Every time you are doing a barbell lift, you should be doing warm up sets. For squat, bench, deadlift, and OHP especially every session should start with an empty bar. You should plan to do 3-5 sets at increasing weight as you work up to whatever your working sets will be. Here are two examples of what we would look for.

Working up to 135:

45 (empty bar) x 10 reps

95 x 5-8 reps

115 x 2-5 reps

135 x Working sets

Working up to 225:

45 (empty bar) x 10 reps

95 x 5-10 reps

135 x 5-8 reps

185 x 2-5 reps

205 x 1-3 reps

225 x Working sets

There are several reasons to do this. First, this allows your body to become accustomed to the weight you are lifting. Diving straight into working weights can be dangerous and will usually mean the early sets are of poorer quality as you get accustomed to what you are doing. Second, warming up this way will give you plenty of chances to address technique or mobility issues you might be experiencing that day. You might notice you are extra tight, or your chest keeps falling in your warm up sets, allowing you to fix these issues before getting to the working sets.

So don’t skimp on your warmups. Start at the empty bar every session, and take the time to work up to your working weight.

Since you're into fat loss and all...check these articles out(links below).

---> How To Warm Up Effectively <---

---> Beginner Series Part 7: Warming Up <---

---> Managing Your Diet <---