warm up sets

[fish]

What do you think on warm up sets ?

My search did not lead me to a definitive scheme.

Of course it all begins with the 10 minute full body warm up.

On the specific exercises, I'm considering starting at roughly 50% of estimated work weight and progressing thus:

5 @ 50%
4 @ 60
3 @ 70
2 @ 80
1 @ 90

then the work set(s).

In this fashion, I hope to prepare the specific muscles, connective tissues, and joints without pre-exhaustion as well as getting everything acclimated to the increased weight of the work set.

What do you think ?

[jack]

Pam is the expert on warm up sets but for whatever my $0.02 is worth I usually go up to about 50% with my warmups before I start my working sets. If went to 70-90% on warmups it would take a lot away from the work that counted. I still try to get about 10-15 minutes of cardio and stretching before I start my warmups. I'd try the warmups in several different rep and weight schemes and see which one worked the best.

[Pam]

Fish you said:
"5 @ 50%
4 @ 60
3 @ 70
2 @ 80
1 @ 90

then the work set(s)."

I am assuming, after reading your workouts, that you dont mean you're going to do more after all that do you?

You know Fish I am following a program put together by Dr. Colgan called the Power Program...I can get you his website if your interested. His program is geared towards athletes but I've emailed him and was told it can be used by anyone, you'd just eliminate a couple of the cycles...I would only eliminate one...but anyway, right now I am training to strengthen tendons, connective tissue, etc...then I'll move on to strength. In my opinion it really is a good program. I'm using to lose weight...he had suggested I do 30 minutes of cardio just before lifting to accomplish that. His assistant is following that program is is steadly losing fat. Anyway, its a great book with lots of info even if you dont follow the program. I think it would be something you'd like. Like I said, right now I'm using to lose weight but will incorporate it into my powerlifting once I reach my goal.

Not sure that answered your question even a little.

Oh one thing I think you should add to your warmup is stretching.

[fish]

Pam,

Hey, those aren't sets, those are reps.

I am somewhat familiar with Dr. Colgan. I do have some questions about his exercise program as I understand it. I will be interested to see if he works for you. I understand Colgan to have a concern about, among many other things, the linear aspect of traditional weight training.

My own concerns in this regard have led me to mix in circling and twisting exercises and coincidentally, to pay special attention to stabilizers. I also stretch before, during, and after exercise and at times during the day. From my Yoga and Tai Chi I have learned to never push. Persistent practice results in increased strength and ROM.

If I had to recommend one simple move, it would be Tai Chi "circling" which I learned as a warm up to the Yang short form. Wonderful for so many reasons.

Back to the warm up set subject, I'm going to take Jack's suggestion that I try different warm up mixes.

The one I am doing scales the reps down from 5 to 2 in four sets - thus 14 reps warm up total - as the weight goes up. I do this in an effort to acclimate the system without pre-exhausting the muscle. Fourteen reps might seem high, but remember, 9 of those reps are at 60 % or less than target. Then I do 1 set of 5 work reps.

I may adapt the warm up scheme for the smaller muscle groups which I find tend to be more easily pre-exhausted.

I love this stuff.

fish