warming up b4 weights

j0e

yeah just started doing weights at the gym with a mate nothing ott but was wonderin if i should be maybe doing a few stretches or some light warm up b4 lifting weights. Everytime I go with him its straight to the machines and its leaving me somewhat stiff. Is this normal?

davyjose

You should always always ALWAYS warm-up before weights. Not doing this might only make you stiff now, but it can cause life-long damage (talk to my lower back).
Also warming up does not mean ten mins on the treadmill before working shoulders. It means warming up the desired muscle group beforehand.
Dynamic stretches are very good.

siochain

davyjose wrote: »

You should always always ALWAYS warm-up before weights. Not doing this might only make you stiff now, but it can cause life-long damage (talk to my lower back).
Also warming up does not mean ten mins on the treadmill before working shoulders. It means warming up the desired muscle group beforehand.
Dynamic stretches are very good.

+1

Rowing machine is one of the best as its gets the blood flowing in most muscle groups. At least 10 mins and streaching before and after weights, it will stand to you in the long term.

WHIP IT!

Personally, I skip for 10 mins then do a few stretches. I also stretch the arms and back throughout a session.

eddiehead

Would it be any help to do some light weights 1st, as well as stretching?
I say this because my knee is a bit dodgy at the moment and im not terribly comfortable on the rower right now

rubadub

topnutz wrote: »

Would it be any help to do some light weights 1st,

yes, it is pretty much all I do. If I was going to bench I would do pushups, I would do 10 body squats before normal squats. A few chins/dips before weighted chins/dips.

This way you also get practice for your form too. And are working the very muscles that do need warming up.

jj1310

Best way to warm up muscles that will be used on a particular exercise is to do that exercise at a low weight for a few reps before starting with the proper weight for your program in my opinion. Must be done for each exercise though.

smithslist

siochain wrote: »

+1

Rowing machine is one of the best as its gets the blood flowing in most muscle groups. At least 10 mins and streaching before and after weights, it will stand to you in the long term.

good idea regarding rowing machine, but i use crosstrainer for 10-15mins, wat are peoples idea regarding warming up on a cross trainer?

j0e

so 10mins on the rower should be all i need? i like the idea of just doing one big warm up to get me stretched, or would I be better doing 1 light weight set b4 startin the big ones. If any1 has any links to good warm/stretchin techniques id be more than happy

nibble

Personally I do warm-up sets of whichever lift I'm about to do, 3-4 sets generally 5 reps depending on the lift. IMO it's really important not to jump straight to your max lift for the excersise.

Streching is something I don't do before or after weight training, never felt the need to, there's plenty of evidence/conjecture to say that streching (static anyway) is counter productive, but then there's also the same on the other side of the argument, so I just don't bother. Definately stretch after running though, I'd be in bits the next day if I didn't.

davyjose

^^

I'd agree that dynamic stretching is more important than static. I've read that static stretching can be bad before you train, but I'd still advise to definitely do it afterwards IMO.

Roper

A stretched muscle is a stronger, faster muscle. But only when done in the right way. If you think about it, when you stretch you relax, and who wants to relax before doing anything! Dynamic stretches should make up part of your warm up.