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Wasif H

How Important Are Warm Up Sets In Bodybuilding? | LIVESTRONG.COM - 0 views

www.livestrong.com/...e-warm-up-sets-in-bodybuilding

sets warm up weight light ease in healthy body athletes muscle exercise

shared by Wasif H on 06 Jan 12 - No Cached
  • Warm-up sets are an important part of your bodybuilding routine regardless of your experience level. Because warm-up sets involve a relatively small amount of weight, they are a safe means for beginners to learn the correct form for an exercise.
  • For more advanced bodybuilders, performing either two or three warm-up sets, using progressively heavier weight, prepares the muscle for the work involved with your higher-intensity sets.
  • Performing a warm-up set begins the process of sending blood to the muscle you are training. A warm muscle is less susceptible to strains and pulls. During warm-up sets, your brain recognizes that resistance is being placed on your joints, and synovial fluid is released.
  • ...7 more annotations...
  • As a bodybuilder, your workouts are designed to promote hypertrophy, or muscle growth. According to Marc McDougal of Bodybuilding.com, to promote hypertrophy you should perform two warm-up sets. Your repetitions should be in the four to six range.
  • The amount of weight you should use in your warm-up sets is based on percentages of the weight you plan to use in your working sets.
  • For example, if you plan to use 200 pounds for 10 repetitions in your working sets, use 50 percent of that weight for your first warm-up set. Your second warm-up set should be 80 percent of 200 pounds, or 160 pounds.
  • If you are gearing your workouts for increasing your strength, you will be working toward improving your one-repetition maximum lift on various exercises. Consequently, you will be lifting relatively heavy weight with fewer repetitions. In this case, perform between three to five warm-up sets. Increase the weight on each warm-up set, and perform between one and six repetitions.
  • Avoid performing your repetitions during your warm-up sets too quickly. If you perform your repetitions too quickly on a cold muscle, you risk injuring yourself. The repetitions should move through a complete range of motion at a slow and controlled tempo.
  • For example, if you plan to do work sets of three repetitions with 250 pounds, the weight you use for your warm-up sets would be percentages of 250 pounds. Your first warm-up set would be 50 percent of 250 pounds, and you would perform five repetitions.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Great info on warm up sets. 
Paul McCarlie

Build Muscle, Strength Train for Better Health - 0 views

www.webmd.com/...build-muscle-for-better-health

build muscle strength train health

shared by Paul McCarlie on 09 Jan 12 - Cached
  • For a balanced fitness program, strength training is essential. It can slow the muscle loss that comes with age, build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain.
    • Paul McCarlie
      Paul McCarlie on 09 Jan 12
       
      Well, that's certainly a good reason to work out I suppose.
  • reduce the likelihood of falls
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    • Paul McCarlie
      Paul McCarlie on 09 Jan 12
       
      Hmm, anyone think I fall too much?
  • Three to four hours after a strength-training workout, you're still burning calories
  • The weight room at the gym, with all the buff bodies and complicated-looking equipment, can be intimidating to a beginner.
  • proper form: Without it, you could do more harm than good trying to build strength.
  • "I can't tell you how many people I see with a knee injury because they were not taught correctly how to do a lunge or squat
  • Paul McCarlie on 09 Jan 12
     
    Ah, a good answer to my question about working out
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