How to Get Muscle Fast: 5 Warm Up Tips Before an Intense Weight Training Routine

Jun 4
07:21

2010

J. Alexander

J. Alexander

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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

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In this article we take a look at one of several guides,How to Get Muscle Fast: 5 Warm Up Tips Before an Intense Weight Training Routine Articles 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.

  1. 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.
  2. 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.
  3. 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.
  4. Warm up sets and reps, how many? 2 sets of 5-8 reps should be sufficient for your warm ups.
  5. 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.