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How do u warm up and down?, To prevent injuries
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bafukie
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 May 30 2017, 12:03 PM
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This is my routine
Bench/OHP - pull ups or any pulling variation. Then empty bar, 10kg increment for 3-5 reps till working set. No warm down.
Squats- dunno the term. Swinging legs forward/back/left/right to open the hips. 2 sets 10 reps each way. Then isometric squat position with arms push out the knees. Body weight squat, empty bar , 10kg increment as per bench protocol. Warm down with dead hang.
Dl- nada. Straight to pulling from 60kg all the way till working set. Dead hang for warm down
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bafukie
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May 30 2017, 12:08 PM
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I shud add in i do pause squats from 60kg onwards to get the blood in and to feel my joints, hips n muscles for the day. Warming up feedbacks to me shud i be conservative or go whammy on my lifts
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bafukie
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May 30 2017, 02:17 PM
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QUOTE(Lionel90 @ May 30 2017, 12:20 PM) Bench - pulling to warm up for pushing workout? Ok I do get that u still need the pulling muscles to stabilize but still... Squats - I get that swinging routine u talk about. But dead hang? I googled it and it seems to be the starting position of pull up??? Pause squats is probably cool as a variation of the workout I'm going to kill, to get the blood flowing like u said. Depending on yr training program. I do upper lower split so pull is always the first movement. Even if yr not doing the same, i believe pulling shud be yr warm up for pushing exercises. Lower weights, lower volume just for warm up. Tays just me. Dead hang is something i learn to do after heavy squats n deadlifts. Broscience or not, the explanation is to 'straighthen' the spine after all the movement that compresses yr spine. Does not take up too much time nor eats into yr recovery. Usually just 30 seconds hanging there like a monkey lol |
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