Weightlifting advice how to warmup properly 6

Many lifters do not realize the tremendous importance of performing a full warmup.
This weightlifting advice should be taken to heart.
While some bodybuilders perform worthless warmups consisting of a set of 20 reps using just the weight of the bar, others neglect this step altogether.
There are two reasons why a good warmup can serve you both in the short and long term...
1 When you get a proper warmup, you have successfully upped the weight that you can lift, and this maximizes your muscle stimulation and growth.
2 Your chances of injury are decreased with a proper warmup.
Now correct me if Im wrong, but to me that seems like two really good reasons to invest 1520 minutes prior to each workout doing a warmup.
Do you feel the same about this weightlifting advice
Good, now lets talk about a good warmup and what it should be...
Do 5 minutes of light cardiovascular activity to kick off your warmup.
Use any simple piece of cardio equipment such as a recumbent bike, rowing machine, or treadmill to start out.
This basic cardio warmup will not only lubricate your joints by increasing the secretion of synovial fluid but also raise your bodys core temperature and stimulate your heart and lungs.
While you do this basic 5minute cardio warmup, think about the workout that you will be performing.
Taking the time to mentally prepare yourself will help you with the battle that lies ahead.
Remember, your mental attitude plays a vital role in your success, so its important to prepare both your mind as well as your body.
After you have done 5 minutes, move into the next and final component of the warmup process.
Pick the first major compound exercise of your workout, and perform 5 warmup sets of that.
Suppose, if you are training legs and squats are your main exercise for today, do 5 warmup sets of squats.
You will want to start with light weights and high repetitions, gradually moving onto higher resistances and lower repetitions.
Of course, the most important part of these 5 warmup sets is:.
NO MATTER WHAT, YOU MUST NOT TIRE OUT YOUR MUSCLES DURING THESE 5 SETS!
Remember, this is simply a warmup; it is only designed to help you improve blood flow to the muscles and surrounding connective tissue.
It is also assists you in lifting more weights during your actual workout because your mind and body have already been prepped for the hard work that will ensue.
Dont fatigue your muscles during these sets; it completely destroys the purpose behind a warmup.
Heres an easy way of figuring the weights and rep ranges for your warmup sets.
The percentage used is based on the weight you will use in your musclebuilding set.
To give you an idea, if you were aiming at squatting with 200 pounds, the first warmup set will consist of 10 reps with 100 pounds.
Set 1: 50 x 10 reps
Set 2: 60 x 6 reps
Set 3: 70 x 4 reps
Set 4: 80 x 3 reps
Set 5: 90 x 1 rep
Move right into your actual workout once youve completed these 5 basic sets.
Dont ignore this weightlifting advice as the importance of this warmup process is immense.
You can stay injuryfree and prep for hard workouts if you apply this weightlifting advice.
Plus, youre only investing another 1520 minutes for major results.
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