What's the best way to warm up?

[Meso_z]

x2 emphasis stretch SLIGHTLY

[Firemuscle]

 The best way to warm up is the pinky finger and a little lube.

[CalvinH]

Pics/bullshit.

Tried to google it but coudn't find it

[Devon97]

1. Foam roll (myofacial release) - we do a 7 point release. Lumbar, thoracic, cervical, left/right IT, left/right TFL
2. Dynamic warm up w/active stretch
3. Hip/glute/hamstring mobility drills - Knee to chest walk - 20 yards, walking lunge w/rotation "wide stride" - 20 yards, walking leg cradle - 20 yards, forward/back ward walking RDL's - 10 yards, hassak squats, fire hydrants, hip circles

Glute/psoas activation

ready to train.

Stretching before warm ups is an injury waiting to happen. Someone said they just do some leg extensions and thats it, my question is..what about the most important warmup....your hips?

I've used this analogy before on here.....if you put a rubber band in freezer over night (or however long it takes to freez), take out, stretch it and chances are it will snap..it's not pliable, but take it out and warm it up, what happens? of course it will become pliable again. Same thing with muscle fibers. Think about it!  

Great post Coach!

One thing I have had success w/ is 4 - 30 yard, light/moderate sled pulls then to Active Isolated Stretching with Flex bands then to Dynamic plyos (nervous system stimulation) then to the lifting.

[Ropo]

Simple enough question.

1. 5 min row with indoor rowing machine http://www.concept2.com/us/default.asp, 3/4 mile for 5 minutes would be good speed
2. Abs & lower back with lot of crunches and hyper-extensions, like 2 x 30 reps both + side crunches 20 reps
3. For knees, 2 x 100 slow reps of leg extensions with light weight, 20lb or something like that

Simple enough answer ?

[dr.chimps]

sounds like 'runningmom' needs to shave her bush

*laughs into hand*

/why, yes, i am 5 years-old.

[Nordic Beast]

Some hardcore, teeth chiseling, limb amputating rape

[Dreadlifter]

Like someone else said, 5-10mins of cardio. Get a light sweat going then i'm ready to get to work with a light set or two of each exercise not to warm up but get the feel of the motion.

[Grape Ape]

Didn't read the other answers in the thread, but currently dynamic warmup followed by some foam/pvc pipe rolling seems to be the current trend.  The principles behind it are sound.

[Ursus]

Yesterday my working sdets on the bench press were 320-345lbs I warmed up like this

132x10 220x10 264x8 286x5 then into ny first set of 9. I like to warm up to feel the weight so my work sets do not feel heavy. I apply this approach on pretty much everything except shoulders. 1x20 with 70lb standing db press, 1x8 with 110lbs then work sets with 120s. Too time consuming to do otherwise

[BILL ANVIL]

Like someone else said, 5-10mins of cardio. Get a light sweat going then i'm ready to get to work with a light set or two of each exercise not to warm up but get the feel of the motion.

Exactly.

[LittleJ]

I would cramp up if I don't stretch before doing legs. All my sports injuries came from not strecthing good enough before playing.

[Donny]

I jump rope..great for your calves.

[w8m8]

Tried to google it but coudn't find it

is it like this ?



http://www.stretchmate.net/products.htm

[CalvinH]

is it like this ?



http://www.stretchmate.net/products.htm

Thats it,thanks ......damn thing works great.

[Donny]

i can't believe anyone would use this ...waste of money

[CalvinH]

i can't believe anyone would use this ...waste of money

It's in my gym so I use it.

[Donny]

sorry but i canīt believe you can get "warmed up" with this. I jump rope and shadow box.

[CalvinH]

sorry but i canīt believe you can get "warmed up" with this. I jump rope and shadow box.

You're right,I answered the wrong way...I use it to stretch out before I workout.it helps me from getting sore while lifting.

[Donny]

I am sorry..i came over very arrogant. If it works for you then use it..

[CalvinH]

I am sorry..i came over very arrogant. If it works for you then use it..

Over arrogant here on Get Big? never!!!!


.....I warm up by doing a couple of light sets of the exercise I'm about to do....before every workout I stretch on the stretchmate to make sure I don't have any creaks or groans when I lift.

[DroppingPlates]

is it like this ?



http://www.stretchmate.net/products.htm

I miss the disco lights on that fench (no homo)

[cephissus]

1. Foam roll (myofacial release) - we do a 7 point release. Lumbar, thoracic, cervical, left/right IT, left/right TFL
2. Dynamic warm up w/active stretch
3. Hip/glute/hamstring mobility drills - Knee to chest walk - 20 yards, walking lunge w/rotation "wide stride" - 20 yards, walking leg cradle - 20 yards, forward/back ward walking RDL's - 10 yards, hassak squats, fire hydrants, hip circles

Glute/psoas activation

ready to train.

Stretching before warm ups is an injury waiting to happen. Someone said they just do some leg extensions and thats it, my question is..what about the most important warmup....your hips?

I've used this analogy before on here.....if you put a rubber band in freezer over night (or however long it takes to freez), take out, stretch it and chances are it will snap..it's not pliable, but take it out and warm it up, what happens? of course it will become pliable again. Same thing with muscle fibers. Think about it!  

Thanks for the reply!  What sort of glute activation drills would you recommend?  I've done fire hydrants and the like in the past.

Actually, I've recently realized my glutes a definite weak part and it seems like my body works around them in squats and deadlifts.  I'm hoping to remedy this by working glutes first with exercises I know will hit the muscle.  I think I'm going to start doing RDLs or Sumo Deadlifts before squats.  Does this seem like a good idea to you?