26-12-2003 20:09									#1
	Weightlifting Support Apolyton, buy Galactic Civilizations

This is sort of a continuation of the space05us thread about lifting, titled "If you haven't before, I don't suggest...". I'm starting a new thread with a more obvious title to attract more attention.

How do you warmup for lifting? What is your approach to lifting?

I know a lot of people who run a little bit before lifting to warmup. I jump right into lifting when I do a workout and then do some cardio after. My warmup is the warmup sets I do for each bodypart based on my max weight for the exercise. 10 reps @ 50% max, 8 reps @66%max, 6@80% max, 3@90@max. Each exercise within the bodypart is then 3 sets of 4-6 reps at last week's max weight + 5lbs. I might have three exercises I do for a bodypart, but the warmup sets are only done once per bodypart.

	26-12-2003 20:36									#2
	Lose 30 kilos (of popups)

I stretch and run to warm up. If Im going to bench I usually do some pushups before I stretch. As far as my 'approach' goes, I just lift however I feel like lifting on that day.

	26-12-2003 21:06									#3
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I run and then do stretches.

	26-12-2003 21:30									#4
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Otherway around for me! I do some stretches, just general ones, followed by a gentle warm up doing CV work, maybe about 20 minutes, but then I'm trying to lose fat as well. Then I do another set of specific stretches....

	27-12-2003 01:20									#5
	Lose 30 kilos (of popups)

I do a fast walk for 5 minutes on the treadmill. It's also good for calf work.

Then I warmup each lift by just doing the bar for about 50 reps. Then I pyramid my way up in weight.

	27-12-2003 01:22									#6
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I prefer to do 30 mins on the exercise bike before lifting... it burns up all the lactic acid so you don't get sore. plus, doin it that way keeps your heart rate higher long after you are done lifting so you burn more calories and fat.

	27-12-2003 01:33									#7
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quote: Originally posted by Sava I prefer to do 30 mins on the exercise bike before lifting... it burns up all the lactic acid so you don't get sore.

Rubbish! Ask a doctor.

quote: plus, doin it that way keeps your heart rate higher long after you are done lifting so you burn more calories and fat.

True, but you're not doing weighlifting to burn many calories, are you?

	27-12-2003 01:36									#8
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I think squats are just as good of an aerobic workout as sprinting for 10 minutes

	27-12-2003 01:37									#9
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I used to kinda weightlift once. Ah, those capricious days of youth.

	27-12-2003 01:50									#10
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quote: Originally posted by Evil Knevil Rubbish! Ask a doctor.

I did, and that's what he told me. I also follow the plan that he approved and what my health club: Edward Hospital Fitness Center came up with

quote: True, but you're not doing weighlifting to burn many calories, are you?

I'm weight lifting to build muscle, and muscle burns more calories at rest than fat does.

	27-12-2003 01:50									#11
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quote: Originally posted by Ted Striker I think squats are just as good of an aerobic workout as sprinting for 10 minutes

it's not

	27-12-2003 01:59									#12
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Yeah it is

Maybe you aren't squatting enough

	27-12-2003 02:30									#13
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I do a five minute strider, then stretch all large-muscle groups (including the ones that I'm not going to focus on that day).

	27-12-2003 02:54									#14
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quote: Originally posted by Ted Striker Yeah it is Maybe you aren't squatting enough

	27-12-2003 03:18									#15
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quote: plus, doin it that way keeps your heart rate higher long after you are done lifting so you burn more calories and fat.

Sava, the only person I know who lifts to lose weight.

quote: I think squats are just as good of an aerobic workout as sprinting for 10 minutes

squats get your heart rate up, but the entire point of aerobic excercise is to keep it up.

	27-12-2003 03:31									#16
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quote: Originally posted by Space05us Sava, the only person I know who lifts to lose weight.

then you must not know a lot of smart people trying to lose weight... weight training is probably equally if not more important than aerobic exercise when it comes to weight loss.

quote: squats get your heart rate up, but the entire point of aerobic excercise is to keep it up.

yeah, most people who squat cant keep it up

	27-12-2003 03:46									#17
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quote: Sava, the only person I know who lifts to lose weight.

I lift to lose weight...I lost 85 lbs by lifting, running, rugby, and Slim-Fast

	27-12-2003 03:54									#18
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I lift weights once a week (my running off day)

I usually warm up 10 mins on the erg, then go for 20-60 mins on the bike and then go lift weights. The erg helps my arms warm up quite well, the biking is just to get my heart rate up a bit. Sometimes I do crunches before lifting too. I find that doing a lot of other stuff before lifting helps me do more quality lifting.

	27-12-2003 18:56									#19
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quote: [SIZE=1] Originally posted by Space05us squats get your heart rate up, but the entire point of aerobic excercise is to keep it up.

trust me

doing a workout of squats and deads

your heart rate will be up for hours

	27-12-2003 20:13									#20
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Row for 10 minutes to warm up your muscles (stretching cold muscles is a bad thing to do). Stretch for 5-10 minutes. Lift. Cool down on the treadmill or the rowing machine for 15 minutes, stretch again.

Not sure if you really need to stretch fully before and after but I need to work on my flexibility as a rower so I incorporate it in.

	27-12-2003 21:52									#21
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I run for 12 mins as far as I can. Currently managing around 2.35km (2% gradient)

Then I launch into the weights. I don't pyramid, just three sets of eight on various machines at between 55kg and 70kg - if I can do a few more, up to 12 on the last set.

Twelve minutes cycling to give my protein shake a chance to kick in, and then about 20 lengths swimming.

Do this about three or four times a week.

	27-12-2003 21:53									#22
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I don't stretch. I am never sore after the gym, it just seems pointless to me and based on old & unsound advice.

	28-12-2003 02:58									#23
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Stretching definitely increases flexibility. If you warm up and cool down the muscles before you do heavy weights you probably wouldn't need proper stretching.

3 sets of 8-12 with about 90% of your max is probably the best way of building lean muscle.

My only problem is that the gym I use doesn't have enough weights on some of the machines. The guys who run it just look at you weirdly when you ask if the leg press could please have more than 250 kgs on it Half my crew is maxed out on leg press, leg curl (125), leg extension (110) and seated row (145); sometimes it's a pain that our university hasn't set up the gym for proper athletes but rather for the generic student. We try by using small people as extra weights but they won't usually allow us to do it because of their damn health and safety codes.

	28-12-2003 10:23									#24
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I lift over 200 pounds every day. Also use the exercise bike.

	29-12-2003 09:12									#25
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I think Stryker need to nbee stronger to take the deviuldogs in the Deniees?

	29-12-2003 09:34									#26
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i don't think i can reach that level player those guys are unreal

	29-12-2003 10:39									#27
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bullshit. Besides. It's not about the amount of punds. It's about your inner meanness. I did a JTF with the USMC SJTF. they are not as scary as some. Now GEN Lynch. He was that scary. The rest were normal...

	29-12-2003 13:22									#28
	Lose 30 kilos (of popups)

i start with lot less weight than I want to lift, do 1-2 sets.

Switch to weight I want, 3-4 sets

Switch to weight I can barely lift, 1 set

Switch to lot less weight, 1-2 sets

Stretch

	29-12-2003 14:59									#29
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Before I lift some weight, I seek the crane controls

	29-12-2003 15:07									#30
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So, what do you guys think is more important; time under tension, or poundage actually lifted?