Should I be warming up?

[tomrios]

I'm going to be starting the 5-day split workout designed by Troy A. Dolfi(Muscle size, shape and definition workout)
Should I be warming up before I start to hit the weights?
I usually warm up with 1-2 sets of whatever I'm starting off with and after I'm done with that exercise, I only do 1 set of warming up. Is there a better way for me to be warming up that will make it so I only have to do it once, or just a better way of warming up?

[xcoyote]

10 Min Cardio
10 Min Stretches
And then a few sets of Half the Weight you intend to do, so if you are starting of with Bench Press, and you work with 100kg for 8 reps, you would load up about 40-50 and do 15 - 20 reps.

Don't forget your Warm Down Cardio and Stretches, this is ideal.

[Danny]

Originally Posted by xcoyote

10 Min Cardio
10 Min Stretches
And then a few sets of Half the Weight you intend to do, so if you are starting of with Bench Press, and you work with 100kg for 8 reps, you would load up about 40-50 and do 15 - 20 reps.

Don't forget your Warm Down Cardio and Stretches, this is ideal.

That last bit of advice

First part

Ten minutes of stretching a particular muscle group would mean you are doing static stretching yes?? this is a bad idea that alot of people do, it actually weakens your muscles & decreases your power output, do your static stretching when you cool down.

the best warmup before your working sets is 2-3 minutes of dynamic stretching then a warm up set at less weight like you have been doing...D

[GaPeach]

Originally Posted by Danny

That last bit of advice

First part

Ten minutes of stretching a particular muscle group would mean you are doing static stretching yes?? this is a bad idea that alot of people do, it actually weakens your muscles & decreases your power output, do your static stretching when you cool down.

the best warmup before your working sets is 2-3 minutes of dynamic stretching then a warm up set at less weight like you have been doing...D

i was going to say this, cuz thats what we do in track... no static before hard workouts because of the increase in potential for injuries... all dynamic stretching. But i didnt know if it tranfered to weight lifting

[Graeme]

Peach.. Why wouldnt it?

I do 3 sets of 10 second stretches for the muscle I am doing.. So before I bench press, I warm up.. then I do chest stretches, shoulder stretches, then tricep stretches..

So yes warm up, yes stretch.. but not for too long.

[Danny]

Originally Posted by Graeme666

Peach.. Why wouldnt it?

I do 3 sets of 10 second stretches for the muscle I am doing.. So before I bench press, I warm up.. then I do chest stretches, shoulder stretches, then tricep stretches..

So yes warm up, yes stretch.. but not for too long.

No "static" stretching unless you do your apposing muscles if they are tight an you don't have full range of movement, i made this mistake also bro, i did it for ages.

Move around & get the blood flowing, do a 1-2 warm up sets an your good to go