In any Weight training routine, there are basic
guidelines that are sometimes overlooked or not done properly. They exist for
the simple reason of safety and for you to get the best results from your
workout to get muscle fast
In this article we take a look
at one of several guides, warm up exercise. Warm up, if executed in the correct
way will prepare your mind and body for a intense concentrated workout on any
muscle building exercise.
Before starting any kind of weight lifting exercise you should do a general
entire body warm up. You may want do something like the treadmill or some kind
of aerobics/cardio exercise, just something for a few minutes to get your blood
flowing through all areas of the body. Then some stretch exercises to loosen up
the muscles your going to work. Now you’re ready to move on.
Warm up exercise: Prepare for the heavy weights. This alone can save you
from serious injury to the body, hence, no muscle building progress. You should
always do warm up sets of and before the exercise you are going to perform.
Warm up sets lubricates the
joints helping to ward off injury and also gets oxygen and nutrient rich
blood pumping to the muscle group you are working on, warming them up for
more weight to be lifted in your work sets and that inevitably means
faster muscle growth. The whole reason why you are working out with
weights, to get muscle fast from your training routine.
The lighter weights used in
warm ups can also help you work on your form, another important rule we
went over in an earlier article, without the stress of a heavier weight.
When starting your warm up
sets, always begin with a warm up set of the first exercise of the
particular muscle group you are working that day. In example, if you
are working on your back muscles and your first exercise is barbell rows,
do warm up sets of barbell rows first.
Warm up sets and reps, how
many? 2 sets of 5-8 reps should be sufficient for your warm ups.
The weight to use while
warming up is dependant on your body. The following is only to be used as
a guideline. As a guide using 50-60 percent weight of the determined
weight in your work set for your first warm up set, then for your second
set up the weight 5-10 percent. Remember, you are warming up the muscle
group for the actual work set, so you do not wan to fatigue your muscles
with warm ups.
Some things to think about:
Make sure to do your warm ups
before any work sets.
Sometimes it is not necessary
to do two sets of warm up for the same muscle group exercises. If you did
two warm up sets for your first exercise, the bench press and your next
exercise inclined bench press, then you would only do one prep set,
because your working the same muscles.
Let your body determine what
weight is sufficient for warm ups.
Remember, you are warming up not doing the actual work
set. Be careful not to make your warm up set become part of your workout
as this is counter productive due to the fact that if your muscles are
already
fatigued you will lack the intensity and concentration you need for your
work
set, thus, no muscle gain.
Done properly, warm up sets will get your mind and body prepared for the actual
work sets. It will set the concentration and focus plus get your muscles
prepared for an intense workout and that is what any training routine needs to get muscle fast!
Remember the mind body connection see and feel the intensity as you work.
There is much more detail on this subject and I wish it was possible to cover
in this article but time and room do not allow me. Well, for another time.
Do not fall victim to injury and stop the
progress of your muscle growth because of overtraining and the lack of
knowledge. Get all of the information that you need from a no fluff weight
training routine that shows you how to get muscle fast without all the
hype, visit: http://www.info-saurus.com/muscle-tips
