[n88tr]

I get in my light cardio of 5 mins before I start the weights, and then I do 2 sets of light weight before I move into the normal weight loads, but often the first 2 sets of warm up feel like the real deal, and I get wiped out. It's really depressing to feel like I'm half way spent but I've not really even gotten to the real muscle-building sets...

Any suggestions for me?

[deeturnerjr72]

Not sure why you would be doing cardio before your workout. If your gonna do it, then do it after your workout to cut fat. I dont really think you need to do 5mins of cardio to warmup. Some people(not I) will do 5mins of cardio preworkout on leg days to warmup their legs, but other than that its not really necessary imo.


I wouldnt do two sets of warmups neither. Do just one set of warmup weight. Sounds like you may be going to heavy for your warmups too. Warmup set should be like 50% or maybe less of your working sets. Just to get some blood flowing to that area and a pump started.

[DtownHunter]

your 5min run is fine. just drop the weight on your warmups. i always start with the bar while im still getting all my muscles warm and stretched and then throw on half of what ill rep for my first set. make sure you are hydrated and have some fuel in your body before you workout

[mabo]

^^ Agreed. Just make the warmups lighter, simple as that.

[steeda123]

I would probably just do one set of lighter weight as a warmup, any reason why you do two?

[under construction]

dont know if this will help but I will also take a longer rest between warm up and working sets to stretch a little

[ZiR RED]

You'll need more warm up sets depending on the exercise.

I always use a light 5-8 minute cardio warm up, and I encourage all my clients to do the same. It will increase core temperature, heart rate, amongst many other important physiological adaptations. On top of this, its a good time to focus and mentally play through your workout.

Elevate your heart rate to 90-100 beats per minute and no more.

I then do dynamic stretches/warm up movements around the joint being used. For press, the shoulders. So I'll swing a pair of 5's around my shoulders working into a full ROM, then warm up my specific rotator cuff muscles doing external and internal rotations.

For a compound movement use 2 warm up sets and an assimilation set.

50-60% of your working weight for 12-15 reps for the two working sets
80% of your working weight for 3-5 for the assimilation set.

If you are doing bench presses with 250 pounds for 6 or 8 reps, here is your warm up scheme.

2 x 135 12-15
1 x 200 3-5

Hope that helps

Br

[monkeybiker]

I will normally do like 5 mins on a bike or running machine to get my body warm. Most exercises one warm up set of 10 reps with a light weight. For squats or deadlifts and leg press I will do a one or two more sets with weights leading up to my heavy set. This helps me mentally prepare for the heavy set and get into the groove of the exercise. As these exercises are done with such heavy weights I feel it is so important to do them right.

If you are knocking yourself out with the warm up sets then reduce the weight but keep the reps the same. It is just to blood pumping around the working muscles.

[picabloo]

Originally Posted by ZiR RED

You'll need more warm up sets depending on the exercise.

I always use a light 5-8 minute cardio warm up, and I encourage all my clients to do the same. It will increase core temperature, heart rate, amongst many other important physiological adaptations. On top of this, its a good time to focus and mentally play through your workout.

Elevate your heart rate to 90-100 beats per minute and no more.

I then do dynamic stretches/warm up movements around the joint being used. For press, the shoulders. So I'll swing a pair of 5's around my shoulders working into a full ROM, then warm up my specific rotator cuff muscles doing external and internal rotations.

For a compound movement use 2 warm up sets and an assimilation set.

50-60% of your working weight for 12-15 reps for the two working sets
80% of your working weight for 3-5 for the assimilation set.

If you are doing bench presses with 250 pounds for 6 or 8 reps, here is your warm up scheme.

2 x 135 12-15
1 x 200 3-5

Hope that helps

Br

That's a hell of a warm up lol

For me, I do 1-2 sets, depending on how big the muscle group and how heavy my real sets will be.

[<3Frosty]

I normally do a light jog, but realize my heart rate was way over 100 after 5 minutes of my normal speed. So i tuned it down a bit, and i was basically power walking to keep it around 100 bpm.

Is that about right, Zir?

[ZiR RED]

Originally Posted by <3Frosty

I normally do a light jog, but realize my heart rate was way over 100 after 5 minutes of my normal speed. So i tuned it down a bit, and i was basically power walking to keep it around 100 bpm.

Is that about right, Zir?

Thats about what I do. 4mph on the treadmill alternating between high steps, moving laterally, and plain walking.

[n88tr]

Well my weight is down quite a lot, like on leg day it's

squat warmup 2 sets of 150 lbs, move into full load of 250 lbs then 300 lbs max

leg press warmup 2 sets of 135 lbs, move into full load of 300 lbs then 555 lbs max

leg curl [single] warmup 2 sets of 50 lbs, move into full load of 70 then 90 max

I guess I just got to take off more weight. Seems like a no-brainer, I guess.

[MikeNYY420]

Something similar was happening to me and also I would be doing less weight than I did the previous day I worked