NO warm-up for Bench Presses!

[BodybuildingUniverse]

A freind of mine refuses to warm up on bench at all - he goes right to 315 first set every time. Tells me that warm ups just cause him to lose strength. He hasn't been hurt by it so he wont listen to reason on that. And he benched 370 at 180 bodyweight at a recent bench meet in street clothes with no warmup - so he's a strong bencher for sure. Seems headed for trouble, doesnt he? But he won't listen.

 

[wnt2bBeast]

I agree with the losing strength but woudl you rather risk injury and not train for a prolong amount of time or just warm up and get to the heavy weights!!!

 

[BodybuildingUniverse]

I gotta ask man, who the hell is that in your avatar - WOW!

 

[wnt2bBeast]

Thats me....


















just kidding lol Justin Rys (mr. New Zeland) the guys delts are friggin insane..there's only a few picks on the net of him try a google!!

 

[needsize]

I am way stronger when I warm up

 

[casualbb]

Yeah if warming up is making this guy feel like he's losing strength then he's not doing it correctly.

I keep it to small sets of 3 when I'm warming up and if anything I feel stronger, almost primed.

 

[artrius]

Yeah if warming up is making this guy feel like he's losing strength then he's not doing it correctly.

I agree. The point of a warmup is not to waste strength. If he is losing too much strength on a warmup, then he is going too heavy. I do a warmup to kind of loosen up and get a feel for it. I personally never go above 60% of my max weight that I'm going to use for that particular exercise for a warmup set.

 

[WalkingBeast]

I am way stronger when I warm up

Same goes for me. If I dont warm-up, joints ache and the weight feels extremely heavy. Aside from that, when I was 18 I attempted 315 without a warm-up for a forced rep. I sprained my chest real good and had to take atleast 4 weeks off from chest training. These days I wouldnt go heavy without a warm-up. Id tear something for sure.

 

[Bulldog_10]

The guys are right, you should be stronger after a warm-up. There have been tests done and they found that jogging (general warm up) and similar movements (light weight benching) were directly correlated with strength and power during the exercise.

Stretching was inversely related to strength and power. But the weakening effects of stretching only last one hour, whereas the increased ROM from stretching last about 2 hours.

So my recommendations for a warm-up are:

1) Stretching > one hour prior to exercise (not longer than 2 hours)

2) About 10 minutes of slow jogging just before exercise

3) Light warm-up movements similar to the exercise in question

 

[cwick0]

If i dont warm up, i cant move a god damn thing. However, if i warm up skys the limit. Unfortunately it takes me 4 or 5 sets to finally warm up on bench. My guess is that one day he will tear a pec and be forced to learn the hard way, hopefully he doesnt, but it wouldnt suprise me.

 

[Tryn2]

I am way stronger, it takes me a bit to get warm. I do 3 to 4 warm up sets for bench starting with the bar. I think if you dont you wont relize for years then your shoulders will be killing you. It gets the blood into my joints for lubrication.

 

[JKurz1]

A freind of mine refuses to warm up on bench at all - he goes right to 315 first set every time. Tells me that warm ups just cause him to lose strength. He hasn't been hurt by it so he wont listen to reason on that. And he benched 370 at 180 bodyweight at a recent bench meet in street clothes with no warmup - so he's a strong bencher for sure. Seems headed for trouble, doesnt he? But he won't listen.

One of my best friends did this...ture story.........bunch of dudes on the bench (being meatheads) seeing who could bench more...........he jumps on with 4 plates, first rep was easy, 2nd he crumbled and so did the weight......result, completely tore his rotator cuff.....18 months later, he's benching 225 and is about 50lbs fatter..........surgery was the only option, now pain is just a daily occurance.......

 

[jcp2]

I am way stronger when I warm up

same here, i also am stronger on my second all out work set than my first. Even my warmups don't warm me up like they used too. I have had to add a set of 315 for 2 or 3 as a warmup because i was still too stiff when starting at 350 right from 275.

 

[big4life]

I see the same thing every day. Guys come in and start pressing close to what their final set is, on their first set. All it takes is one injury and they will learn.

 

[Ch3micalGnetics]

i think he`s waiting to get a injury before doing warm up sets...

 

[Sub-Zero]

One of my best friends did this...ture story.........bunch of dudes on the bench (being meatheads) seeing who could bench more...........he jumps on with 4 plates, first rep was easy, 2nd he crumbled and so did the weight......result, completely tore his rotator cuff.....18 months later, he's benching 225 and is about 50lbs fatter..........surgery was the only option, now pain is just a daily occurance.......

i heard this story except in an anti steroid talk...

"so there was this guy who took steroids and his ligaments were not s strong as his muscles, and so he was benching, and he ws about to stop, and everyone is like one more rep cause he was doing so much weight and had a crowed, so he went for it and boom his pec tore and shot across his chest into a ball, and he had to get surgery an dnow it looks nasty, and hes not as strong"

 

[froz3nfir3]

how would u go about warming up correctly then, because i cannot seem to warm up without losing strength

 

[xevius]

Definately asking for an injury later on.

 

[cwick0]

how would u go about warming up correctly then, because i cannot seem to warm up without losing strength

give us some idea as to what your sets normally look like then we can make a recommendation to you.

 

[froz3nfir3]

well when i was lifting using the hst routine i was doing 90 x 15, 110 x 10 and 130 x 5 for incline benchpress.

 

[cwick0]

well when i was lifting using the hst routine i was doing 90 x 15, 110 x 10 and 130 x 5 for incline benchpress.

I am assuming you are a beginner or very very skinny...if you start with 90lbs you should be okay. It is when you get to much heavier weights where the warmup is very important. For instance, it takes me 4-5 sets to actually warmup. I can rep 405, yet i always start warming up with 135 for 15-20 reps, then 225 for 10, 275 for 6-10, etc. i dont start counting my reps or weight until i get to 315. I think if you hit the bar for a few reps then go to 95lbs you will be just fine.

 

[Lumberg]

I personally never go above 60% of my max weight that I'm going to use for that particular exercise for a warmup set.

^

 

[Lumberg]

well when i was lifting using the hst routine i was doing 90 x 15, 110 x 10 and 130 x 5 for incline benchpress.

Well as stated earlier warmup whould be no more than 60% of your heaviest set. 130*.60 = 78. Warm up with 70 or 75 for no more than 12. Then rock the heavier sets.

 

[BodybuildingUniverse]

I am assuming you are a beginner or very very skinny...

Ya think? I like the way you first insult him and then brag about your own poundages used. Nice.

 

[WalkingBeast]

I am assuming you are a beginner or very very skinny...if you start with 90lbs you should be okay. It is when you get to much heavier weights where the warmup is very important. For instance, it takes me 4-5 sets to actually warmup. I can rep 405, yet i always start warming up with 135 for 15-20 reps, then 225 for 10, 275 for 6-10, etc. i dont start counting my reps or weight until i get to 315. I think if you hit the bar for a few reps then go to 95lbs you will be just fine.

Thats not necessary brother!! We all have to start somewhere. Lets try to keep this forum about information and not personal attacks. It can really ruin a good forum. TRAIN OR FUCKIN DIE!!!!!!!!!

 

[cwick0]

Ya think? I like the way you first insult him and then brag about your own poundages used. Nice.

I encourage anyone who is attending the gym. I didnt think i insulted the gentleman in any fashion. I noticed his weights were rather light, to me, so i assumed he was a beginner. The only reason i put an example of one of my routines was purely for an example and to explain the importance of a warmup.

 

[solidg]

warm up or u risk injury

 

[TrevMill]

My shoulders kill me if I don't warm up good.