How do I warm up for a 1RM?

[Tarheel]

Is there a certain way, because I rarely ever do 1RM stuff, so I'm not sure how much warming up I should do? Are there guidelines like X reps at 50% of intended 1RM, then X reps @75% or what?

 

[jeremys]

just warm up with an empty bar, then do 3 reps with weights until they get difficult. then by 20-30 pound increases, do 1 rep until it gets very hard. then do as much as you can handle

 

[barbell265]

OK, my 1rm is 345, right now, and this is how I warm up. 135 x15 and strech; 185x10 and strech; 225x5; 275x5 then 1rep my way up 330, 335, 340, 345, (350 next time!!)

A good warm up is essential!!!! I saw a guy, a very good friend of my family, skip some of his chest warm up. He can bench over 600 and I saw him go 225x15, 315x10, 405x2 then BLAM!! her tore his pec! I heard it pop right before he hollered," HOLY SHIT!!!" Now 2 yrs later he does 135, 225, 315, 365 for a w/u with a strech too.

 

[Tarheel]

I did my first 1RM on deads last week, I only started deads a few weeks ago. Here's what I did, I was thinking I warmed up too much, but now I'm thinking maybe I was about right?

Lots of stretching before and between each set.
3x135
3x185
1x205
1x205
1x225
1x235

 

[barbell265]

yup

That looks good, but don't sterch cold. Do your first set then strech easy, do your 2nd set then strech a little harder, and so on...

 

[JDarty6173]

Since I train WSB I never Max on a conventional Bench Press just on the various Max effort exercises.. But for instance Last week on Reverse Band Bench I worked my way up like this....

135x6
225x5
315x3
405x3
455x1
515x1
525xMiss

 

[Jagermeister]

Tarheel,

NEVER stretch between or before you workout, the only time that you should stretch is after working out or on a day that you dont workout. When you stretch you stop the stretch reflex. the stretch reflex is important for squat and bench.

what you did on deads looks good, but just dont stretch


Jager

 

[Cobin]

Tarheel,

NEVER stretch between or before you workout, the only time that you should stretch is after working out or on a day that you dont workout. When you stretch you stop the stretch reflex. the stretch reflex is important for squat and bench.

what you did on deads looks good, but just dont stretch


Jager

Never heard this before, anyone else agree?

 

[JDarty6173]

Never heard this before, anyone else agree?

Cobin, I definitly agree... The stretch reflex is very important in the Bench and Squat.. And to a lesser extent in the Deadlift.. If you stretch out and lose the tightness in your muscles you won't get that pop or rebound from your body which helps im moving max poundages.....

 

[Hannibal]

Cobin, I definitly agree... The stretch reflex is very important in the Bench and Squat.. And to a lesser extent in the Deadlift.. If you stretch out and lose the tightness in your muscles you won't get that pop or rebound from your body which helps im moving max poundages.....

I agree as well, for all the reasons that JDarty listed.

 

[Lord_Suston]

to do max weight I warmup with 4's
basically I will aim for a weight I know I can do for 8-10 by only doing it four times and then proceed to add weight, so when it gets hard to do four you start doing singles since you are roughly at 90% max power. Example:
135 x 4
205 x 4
255 x 4* hard set
275 x 1
285 x 1 max
295 miss

 

[HS Lifter]

WTF?

If you dont stretch before you workout, doesnt that promote injuries?

I always stretch really good before working out, and I cant imagine just walking in the gym and go straight to pumping iron.

My rotator cuff would be shot.

 

[jeremys]

i dont stretch anymore, and it does make sense. i thought the same as you're saying when i first heard this.

warming up is what prevents injuries and gets you ready for the heavier weights

 

[barbell265]

JD, Jager and Hannibal, guys give me a source for this info. Warming up gets the muscles ready to work and streching, I thought, helped to eliminate cramps, soreness and to a lesser extent lactic acid build up.

No flame intended just wanting more info..Thanks!

 

[Tarheel]

In a recent IRONMAN magazine they give 100 tips for mass building. #3 is stretching. It says elongating the muscle can increase its IGF-1 receptors. IGF-1 is Insulin Growth Factor 1, which can occur as a result of higher GH levels.

I can sorta see not stretching for exercises that you need for like squatting.

What about normal exercises/workouts, do you stretch before those?

 

[Thaibox]

IMO, the guys saying don't stretch are somewhat right, but I think you're misleading people. Stretching is important. But not how most people think of stretching. IMO, its very important to do light stretches to get the blood flowing and feel everything get loose, especially before deads, cleans, etc. This is even more important if you're working through an injury. I agree that deep stretches being held for long periods prior to lifting is counterproductive, but don't neglect stretching completely, you'll regret it.

Physiologically, post workout stretching is important. Look at Tom Platz, who in his prime could do full splits, side and front.

 

[Tarheel]

Have any guidelines for post workout stretching?

 

[coolcolj]

do light exercises, and dynamic stretches and swings before exercise

do static stretches afterward - never before, decreases performance

 

[bignate73]

stretch only to get rid of the limitations that mess with your ROM.

thats not to say dont be WARM.

cold and tight= injury

warm and tense= should be no problem.