What’s Your Warm-Up Routine Before Lifting?

[xyle9999]

Hey guys,

I’m curious to hear what kind of warm-up routines you all follow before hitting the weights.

Personally, I always go through the same sequence before every session:

• 12x arm circles in each direction
• 12x elbow rotations per arm
• 12x hip rotations per side
• 12x shoulder rolls in each direction
• 30 seconds plank
• 30 seconds side plank (each side)
• 30 seconds crunch-hold plank

Then, depending on the workout:

• Chest day: I do 40 push-ups
• Leg day: I do 20 bodyweight squats

How about you? Do you follow a set warm-up routine or does it depend on the day/body part? Do you include mobility, cardio, or activation work?


Let’s share and maybe learn a few new tricks from each other.

 

[GHgut4life]

Hey guys,

I’m curious to hear what kind of warm-up routines you all follow before hitting the weights.

Personally, I always go through the same sequence before every session:

• 12x arm circles in each direction
• 12x elbow rotations per arm
• 12x hip rotations per side
• 12x shoulder rolls in each direction
• 30 seconds plank
• 30 seconds side plank (each side)
• 30 seconds crunch-hold plank

Then, depending on the workout:

• Chest day: I do 40 push-ups
• Leg day: I do 20 bodyweight squats

How about you? Do you follow a set warm-up routine or does it depend on the day/body part? Do you include mobility, cardio, or activation work?


Let’s share and maybe learn a few new tricks from each other.

i do basic stretches bro like touch toes and arms out side to say followed by natural no weight exercises for that group bro like push ups if i do chest, pull ups if back, sissy squats if legs and so on
i have my clients doing same @xyle9999

 

[Mobster]

Walk to gym. Lift very light weights (or none) in the specific movement. Occasional stretching

 

[SteveSmi]

Hey guys,

I’m curious to hear what kind of warm-up routines you all follow before hitting the weights.

Personally, I always go through the same sequence before every session:

• 12x arm circles in each direction
• 12x elbow rotations per arm
• 12x hip rotations per side
• 12x shoulder rolls in each direction
• 30 seconds plank
• 30 seconds side plank (each side)
• 30 seconds crunch-hold plank

Then, depending on the workout:

• Chest day: I do 40 push-ups
• Leg day: I do 20 bodyweight squats

How about you? Do you follow a set warm-up routine or does it depend on the day/body part? Do you include mobility, cardio, or activation work?


Let’s share and maybe learn a few new tricks from each other.

@xyle9999 whatever muscle group i am going after i make sure i warm up

with leg day its walking on treadmill. with upper days lots of shoulder rotations using 10 pound weights and circles. then super light weight

post workout stretching is even more important as well which most people don't bother with. this is why i do hot yoga, it has been a lifesaver... my mobility and flexibility is better now then it was ever thanks to it

 

[BodyMonster34]

Hey guys,

I’m curious to hear what kind of warm-up routines you all follow before hitting the weights.

Personally, I always go through the same sequence before every session:

• 12x arm circles in each direction
• 12x elbow rotations per arm
• 12x hip rotations per side
• 12x shoulder rolls in each direction
• 30 seconds plank
• 30 seconds side plank (each side)
• 30 seconds crunch-hold plank

Then, depending on the workout:

• Chest day: I do 40 push-ups
• Leg day: I do 20 bodyweight squats

How about you? Do you follow a set warm-up routine or does it depend on the day/body part? Do you include mobility, cardio, or activation work?


Let’s share and maybe learn a few new tricks from each other.

@xyle9999 bro i like to start day with nice gentle warm up.

1000 situps with 45 pound weight
or flag pole climbing and saluting american flag then doing situps

 

[CEO]

Hey guys,

I’m curious to hear what kind of warm-up routines you all follow before hitting the weights.

Personally, I always go through the same sequence before every session:

• 12x arm circles in each direction
• 12x elbow rotations per arm
• 12x hip rotations per side
• 12x shoulder rolls in each direction
• 30 seconds plank
• 30 seconds side plank (each side)
• 30 seconds crunch-hold plank

Then, depending on the workout:

• Chest day: I do 40 push-ups
• Leg day: I do 20 bodyweight squats

How about you? Do you follow a set warm-up routine or does it depend on the day/body part? Do you include mobility, cardio, or activation work?


Let’s share and maybe learn a few new tricks from each other.

@xyle9999 bros i always start with plain bar. then gradually add. never cold where i live in cali so i not that cold muscle

 

[ROIDDERS]

Hey guys,

I’m curious to hear what kind of warm-up routines you all follow before hitting the weights.

Personally, I always go through the same sequence before every session:

• 12x arm circles in each direction
• 12x elbow rotations per arm
• 12x hip rotations per side
• 12x shoulder rolls in each direction
• 30 seconds plank
• 30 seconds side plank (each side)
• 30 seconds crunch-hold plank

Then, depending on the workout:

• Chest day: I do 40 push-ups
• Leg day: I do 20 bodyweight squats

How about you? Do you follow a set warm-up routine or does it depend on the day/body part? Do you include mobility, cardio, or activation work?


Let’s share and maybe learn a few new tricks from each other.

@xyle9999 I honestly don't warm up as much as I should. But I Echo what most of the guys above said, it's important to do a nice warm-up, but I'm usually in a rush.

 

[xyle9999]

i do basic stretches bro like touch toes and arms out side to say followed by natural no weight exercises for that group bro like push ups if i do chest, pull ups if back, sissy squats if legs and so on
i have my clients doing same @xyle9999

Thanks bro

 

[xyle9999]

@xyle9999 bros i always start with plain bar. then gradually add. never cold where i live in cali so i not that cold muscle

Nice give me some idea to do plain bar too thanks bro

 

[xyle9999]

@xyle9999 bro i like to start day with nice gentle warm up.

1000 situps with 45 pound weight
or flag pole climbing and saluting american flag then doing situps

lol flag pole climbing will need to install this on the garden

 

[xyle9999]

@xyle9999 whatever muscle group i am going after i make sure i warm up

with leg day its walking on treadmill. with upper days lots of shoulder rotations using 10 pound weights and circles. then super light weight

post workout stretching is even more important as well which most people don't bother with. this is why i do hot yoga, it has been a lifesaver... my mobility and flexibility is better now then it was ever thanks to it

Cool, I totally agree with you about stretching and yoga — I do it every day and it’s been a real game changer for me too, especially when it comes to flexibility.

 

[Ulter]

Hey guys,

I’m curious to hear what kind of warm-up routines you all follow before hitting the weights.

Personally, I always go through the same sequence before every session:

• 12x arm circles in each direction
• 12x elbow rotations per arm
• 12x hip rotations per side
• 12x shoulder rolls in each direction
• 30 seconds plank
• 30 seconds side plank (each side)
• 30 seconds crunch-hold plank

Then, depending on the workout:

• Chest day: I do 40 push-ups
• Leg day: I do 20 bodyweight squats

How about you? Do you follow a set warm-up routine or does it depend on the day/body part? Do you include mobility, cardio, or activation work?


Let’s share and maybe learn a few new tricks from each other.

@xyle9999 Looking really good on this, man. I like the push-ups and I like the squats that you're doing.

In terms of warm-ups, I definitely like to spend at least 10-15 minutes especially at my age.....

when I was younger I never really warmed up and that was a mistake.

 

[2Thick]

Hey guys,

I’m curious to hear what kind of warm-up routines you all follow before hitting the weights.

Personally, I always go through the same sequence before every session:

• 12x arm circles in each direction
• 12x elbow rotations per arm
• 12x hip rotations per side
• 12x shoulder rolls in each direction
• 30 seconds plank
• 30 seconds side plank (each side)
• 30 seconds crunch-hold plank

Then, depending on the workout:

• Chest day: I do 40 push-ups
• Leg day: I do 20 bodyweight squats

How about you? Do you follow a set warm-up routine or does it depend on the day/body part? Do you include mobility, cardio, or activation work?


Let’s share and maybe learn a few new tricks from each other.

@xyle9999 This is a really good thread warming up is very important, especially if you live in a cold climate.

It's actually a good idea to wear a sweater and warm up. This way your muscles. Get even warmer.

 

[SteveSmi]

Cool, I totally agree with you about stretching and yoga — I do it every day and it’s been a real game changer for me too, especially when it comes to flexibility.

its a must for sure. every pro athlete in every sport does it

 

[GHgut4life]

Thanks bro

Anabolex family support

 

[BodyMonster34]

lol flag pole climbing will need to install this on the garden

bro the flag on top of tanker what i climb. one time fell 35 feet and they thought i was gone. said i would never walk again. 3 days later i was back in gym lol

 

[CEO]

Nice give me some idea to do plain bar too thanks bro

@xyle9999 Bros. Yeah, it's very easy. Just do like 15 reps on the bar and then add a little weight.