halluites Posted November 23, 2009 Share Posted November 23, 2009 ive been training with weights for about 6 years and now bodyweight training some time, but i cant remember the last time i warmed up before training.. i think its boring and i havent ever experienced anything negative with not warming up really.. is it really necessary to warm up? Link to comment Share on other sites More sharing options...
Joshua Naterman Posted November 24, 2009 Share Posted November 24, 2009 For maximum performance, yes. Link to comment Share on other sites More sharing options...
halluites Posted November 24, 2009 Author Share Posted November 24, 2009 For maximum performance, yes.you mean for the first set? after the first set, with for example weighlifting, i will allready be warmed up.. Link to comment Share on other sites More sharing options...
Gregor Posted November 24, 2009 Share Posted November 24, 2009 Not only for maximum performance but for safety too. Why risk an injury if a warm up can take just a few minutes and can be fun too. Besides of fun maximum preformance and most for prevention of injury, it can be a very useful learning process if you know how to orginaze your warm up.Search for warm up on this GB forum and you will find some recently posted by me, blairbob and other forum members on this topic. Link to comment Share on other sites More sharing options...
halluites Posted November 24, 2009 Author Share Posted November 24, 2009 Not only for maximum performance but for safety too. Why risk an injury if a warm up can take just a few minutes and can be fun too. Besides of fun maximum preformance and most for prevention of injury, it can be a very useful learning process if you know how to orginaze your warm up.Search for warm up on this GB forum and you will find some recently posted by me, blairbob and other forum members on this topic.Thanks, but since I have trained for like 8 years now without warming up and yet havent hurt myself, is it really that important to begin with? Link to comment Share on other sites More sharing options...
Gregor Posted November 24, 2009 Share Posted November 24, 2009 If you didn't got hurt, that doesn't mean you won't.8 years is a long time, I guess your trainings were very light. Even with watming up, good pre-hab, people get some kind of injury (of course smaller injuries or/and rarely). Link to comment Share on other sites More sharing options...
David Picó García Posted November 24, 2009 Share Posted November 24, 2009 8 years is a long time, I guess your trainings were very light.And probably you were young. The older you are, the more you need warm-up. Is hard to believe that even as bodybuilder you didn't warm up, and get the highest weight from first set. If you started with 15-12 reps at first set that's the warm-up of BB.At gymnastics i find more important to warm up as the scale of weight is less measurable, so you have to be ready if you go over your possibilities. And you are ready if your muscles are warm than if not.And to take most of your strength is also important, as braindix has said in other post or articles. Link to comment Share on other sites More sharing options...
halluites Posted November 24, 2009 Author Share Posted November 24, 2009 lets say youre right, BUT even if you didnt warm up, you would only be "unprepared" under the first set. after you did the first set, you would be warmed up, right? i think the risk of getting hurt in just one set is very small. Link to comment Share on other sites More sharing options...
David Picó García Posted November 24, 2009 Share Posted November 24, 2009 Well usually the first set is not the heaviest, but the lightest so the risk is lower, but everything dependes on how you do it (form) and how heavy you go, not just because is just one, two or three sets are few until you get warm compared with the total sets, the risk is lower, is lower because they are warm up sets (and then you take it slower or lighter). Link to comment Share on other sites More sharing options...
Hayden Whealing Posted November 24, 2009 Share Posted November 24, 2009 I find that I have to warm up to be able to do a adv. tuck back lever. have a loook at what coach sommer uses as a warm up in the WODS, often 2-3 sets of an easier progression of the exercises you are about to perform Link to comment Share on other sites More sharing options...
halluites Posted November 24, 2009 Author Share Posted November 24, 2009 I find that I have to warm up to be able to do a adv. tuck back lever. have a loook at what coach sommer uses as a warm up in the WODS, often 2-3 sets of an easier progression of the exercises you are about to performi actually discovered a more effective way to warm up when i was weightlifting som years ago. instead of doing 2-3 lighter warm up sets, i would rather put on more weight than i would lift for my work set. for example if my work set was 100kg, i would load on 140kg and just do some partial reps. that way the 100kg would feel so much lighter. based on that experience, i think that the traditional way to warm up isnt the best way. preparing the nervous system for heavy lifting this way is very effective. Link to comment Share on other sites More sharing options...
Neal Winkler Posted November 24, 2009 Share Posted November 24, 2009 halluites,Don't be so quick to generalize from your experiment of one. Ask yourself the question of why over the many years of thousands of coaches working with millions of athletes no one else has converged on using your same idea. It's logically possible you are on to something, but you will need to show more proof than yourself that your way is best in order to overcome current thinking on warm-ups. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted November 25, 2009 Share Posted November 25, 2009 I used to do very similar things.I never warmed up, although to be fair the gym on our ship as always around 85-90 degrees since it was right on top of the egine rooms. So we never had to worry about being cold But, now that I am warming up properly, I have found that my performance on my work sets is better. I push my self to the limit with each workout that I do, and I find that my limits increase faster with proper warm up. That tends to be the results that everyone experiences. Having said that, you have yet to describe what you mean by this "warming up" that you are clearly so heavily biased against.A good warm up prepares you directly for the movements you are about to perform through activation of the nervous system in the movements similar to what you will perform, and by physically heating up the muscle, which increases that muscle's ability to generate force ( compared to the same muscle cold).You have clearly decided you do not need to warm up, so I am having a hard time understanding why you are even posting this. Link to comment Share on other sites More sharing options...
halluites Posted November 25, 2009 Author Share Posted November 25, 2009 im not against warming up but i dont see the big necessity of doing it to perform at a high level and prevent injury. and i got many years experience hard training, so its not like im talking out of my ass or something. i have no problem with doing for example a front lever with maximum effort without warming up. i even maxed on exercises like deadlift when i was lifting with weights without warming up, no problem whatsoever. after the first set i was warm anyway. Link to comment Share on other sites More sharing options...
Felipe Posted November 25, 2009 Share Posted November 25, 2009 halluites,first of all, how much do you weight/lift? Do you do your exercise on full ROM? Are you especially gifted :-) ?Second, warm up reduce risks of injury up to zero, increase efficiency and prepare you even mentally for the workout.I now spend 5 min running on threadmill and do four sets of 10-5-3-2 with 20%-50%-65%-75% of intensity, which is about other 5 min. With this kind of warmup I'm always training in the best way possible, and never skipped an increase. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted November 25, 2009 Share Posted November 25, 2009 im not against warming up but i dont see the big necessity of doing it to perform at a high level and prevent injury. and i got many years experience hard training, so its not like im talking out of my ass or something. i have no problem with doing for example a front lever with maximum effort without warming up. i even maxed on exercises like deadlift when i was lifting with weights without warming up, no problem whatsoever. after the first set i was warm anyway.I have done the same things. I can tell you from personal experience that I, and therefore most likely you, can perform a bit better after a good thorough warm up. Have you ever actually done a good thorough warm up based around preparing you for the activities to come? I am not claiming that the warmup makes you superman But one or two extra reps with a few extra pounds here and there makes a big difference in the long run. Link to comment Share on other sites More sharing options...
Gregor Posted November 25, 2009 Share Posted November 25, 2009 If I'm not warming enough I'm not strong as I should be.Am warming up with kip to maltese and ordinary crosses Link to comment Share on other sites More sharing options...
Coach Sommer Posted November 27, 2009 Share Posted November 27, 2009 I'm not against warming up but i dont see the big necessity of doing it to perform at a high level and prevent injury. and i got many years experience hard trainingIf you haven't gotten injured yet from not warming up, you will. Based on my 30+ years in the gym, it is a certainty.Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
dahooligan Posted November 27, 2009 Share Posted November 27, 2009 whats a proper warm up? Link to comment Share on other sites More sharing options...
Neal Winkler Posted November 27, 2009 Share Posted November 27, 2009 There's lots of joint mobility work that you can find on the web, or you can do easier variations of bodyweight exercises, or if you are doing weights then do a few sets of less weight. Link to comment Share on other sites More sharing options...
Felipe Posted November 27, 2009 Share Posted November 27, 2009 whats a proper warm up?One that is made of both short aerobic movement (to raise the heart bpm and make your blood moving in muscles) and light anaerobic ones (to increase awareness and ROM), specific to your needs, and that not fatigue yourself prior of the real training.Duration from 5 to 20 mins (most gymnasts do 40 min including prehab movements) Link to comment Share on other sites More sharing options...
Blairbob Posted November 27, 2009 Share Posted November 27, 2009 Seeing that you really weren't doing gymnastics, I'm not very concerned with what you used to do, Halluites. I generally use position basics as part of our warmup besides preparing the body to move. If I bike to the gym, I generally only have to warmup my shoulders and wrists and maybe loosen my spine up a bit on the foam roller and hanging. Link to comment Share on other sites More sharing options...
Charles Weill Posted December 28, 2009 Share Posted December 28, 2009 How do you feel about 1-2 minutes of jump rope variations as a warm-up. It seems to work all the joints in the arms and legs. I know Bruce Lee was a fan of the rope. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted December 28, 2009 Share Posted December 28, 2009 That's good for a general warm up, but specific warm up is important, especially for the disadvantaged movements like planche and FL, etc. Link to comment Share on other sites More sharing options...
Adriano Katkic Posted March 8, 2010 Share Posted March 8, 2010 not to imply anything, but how come Pavel is strongly against warm up?or I misunderstood something? Link to comment Share on other sites More sharing options...
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