None of the chads in my gym seem to warm up, they just go straight to their first exercise and start lifting. Sometimes a light set or a minute of stretching first and that's it. They don't stretch afterwards either, just leave. And I hear about people on here just getting to gym, lifting, and leaving.
Meanwhile I'm here spending 15 minutes probably looking like some autist rolling around on the floor and waving my arms around. I was told you need to do your full dynamic mobility and a bit of cardio as a warm-up to avoid a one-way ticket to snap city. Athletes/pro lifters all seem to warm up so I'm confused, why doesn't anyone seem to do it at the gym?
Stretching is dangerous for weight lifting you dingus.
Its a normie meme
Caleb Davis
I don't mean stretching before lifting, I mean dynamic mobility like most programs seem to recommend.
Anthony Parker
You mean like bullshit based off what retards in D1 football come up with to justify their giant paycheques and budgets and take credit for the work talent scouts do when they find elite players that are already top-tier?
If you're lifting, stretching is gonna make you weaker, so says everyone who knows their shit from Rippetoe to Stuart McGill. Foam rolling is a meme. Warm-ups over 3 minutes are useless. You wanna warm up? Hit some sets with the bar. Still not warmed up? 5x5 squat with the bar. I don't give a fuck what Dr. Gains Goblin comes up with in between doing neck adjustments or poking people with needles, all I know is that I'm lifting heavy fucking weights and cardio is time that I'm not lifting heavy, eating heavy, sleeping heavy, or learning heavy
Daniel Hill
I mean the things like "agile 8" which is something Wendler was recommending to perform before lifting, and every single day.
just do the full range of motion of whatever exercise you're going to be doing with light weight, low intensity if you want to stretch to do karate kicks do it after your workout, lest you injure yourself in the same way that your body doesn't naturally have giant skeletal muscles, it doesn't want to have insane flexibility because it increases the risk of hyperextension/joint injury
I warm up my rotator cuffs every time I do any pushing work. I also warm up before squats / DLs by going over the range of motion I'd normally go, as in squat a little deeper with my bw etc
I also warm up my legs and lower back before leg work with traditional methods
Lucas Young
Ideally stretching is good and nobody thinks you’re an autist. I’m not super prone to injuries since my form isn’t bad on any of the lifts so I skip stretching. A warm up set should always be done with the bar however.
Andrew Kelly
That's what I do. But add a few minutes for band dislocates and external shoulder rotations, and leg swings, lunges/side lunges, extra foam rolling if I'm feeling stiff there. And post-workout as well as rest days a bit of stretching, I think it helps my posture mostly. I just see very few people do warm ups before or stretching after and this concerns me.
I do 1x5 with the bar before I squat just to focus on proper form. Everything else I jump right to working sets.
Grayson Brooks
Are you performing at pro athlete level?
Oliver Green
>None of the chads in my gym seem to warm up, they just go straight to their first exercise and start lifting. That is because they literally don't know how to. Imagien that, these fucks can't even do the most basic thing which is warming up
Hunter Kelly
I usually foam roll to crack my back. Do some random stretches then do 10 mins of abs.
Then will start my workout.
Sebastian Butler
Lets say I am doing 100kg on the bench as working sets;
Bar for a couple of reps to practice technique. 40kgx5 or something 60kgx5 or something 80kgx3 or something 100kgx whatever, working sets
Depending on the exercise, start with the bar, add one plate, do some rep, add one plate, etc. Do some dynamic stretching shit between these sets, shouldn't take more than 2-4 minutes in total.
Works for me.
Dominic Turner
For upper body i warm up my shoulder joints with front and back circles and back slapping. Then I do 3 light sets on either bench or ohp depending on which I am going heavy on that day.
For lower I do high knees, lunges and buttkicks. Then 3 light sets of squats if heavy squat day or 1 light set and 1 medium set of dl if heavy dl day. Tell me it's worth it becuse I rather do more accessory work if im being memed
Juan Lee
Are these people ITT disregarding warming up even in a sensible fashion like this? Hopefully they're only talking about pretraining drills and stretches
Thomas Young
Nobody can give you an answer to this, pick a warm-up and do it every day for 3 months. If you feel better than you did before you started the warm-up then it's working.
People need to realize that life/working out isn't a real life roleplaying game, you can't min/max yourself based on others min/max builds. You have to go out, work through it and figure it out on your own.
As an example, if you squat 80kg, you'd do something like
2 sets 20kg (just the bar) 1 set 40 1set 55 1 reduced set 70
Then have a 3 minute or so rest before your working sets start.
Robert Adams
Muscle activations but that's it.
Ryder Richardson
I do some cardio before lifting, 20 minutes treadmill fast walk with 10+% incline.
Jacob Gonzalez
sub-3pl8 DL detected
Henry Price
Yeah just to get warm tho. It's like 5 min 1 min body squats 1 min burpees 1 min jumping jack Some Push-ups
Than when I workout I do 2x warmup sets with 60% and 80% of my goal weight
Anthony Clark
we all know (((who))) wrote this
Jason Barnes
A lot more variation in warm-ups than I expected to see.
I see some people not even do that before going to their working weight, but then they're not doing meme 3x5 programs. I think you do get improved strength after going through some heavy warm-ups.
Well no, but to get to that point one would do mobility training. Unless you already can, to get into positions for things like snatches I mean.
So I REALLY don't need to? I'd try this but in reverse, so not doing a warm-up routine but I'm so afraid that will take me to snap-city. Maybe I'll just try cutting it back on reps and number of exercises.
I feel like my lifts are smoother if I go through a full dynamic mobility warm-up but that is probably largely psychological. also I'm partly afraid that if I don't do the full warm-up I'll end up getting injured (despite having gotten injured both with and without warming up), but it takes about 10 minutes even being efficient. I mean, tons of people say mobility is good for a number of reasons so it's not completely wasting time and it's not like it's hard enough to impact my energy levels. But it does make my gym sessions over 2.5 hours when I also do 5 mins cardio first and stretch afterwards.
