One of the “Good Things” propogated by the fine Starting Strength people (and their offshoots and copiers) is the lack of any scientific or practical need to do any warm up that isn’t a light version of what you’re about to do.
Back in the 1980s not a session would go by without 30 minutes of jogging, stretching, cycling and/or other preliminaries. And you could feel disapproving bro eyes on you if you skimped…
(Though in fairness the giantly set Brian Alsruhe seems to be on the other end of things with all manner of band work, bear crawls and what have you. And what about the madly scientific Chris Duffin, with his kettlebells, sledgehammers, planks and other mad_scientist_stuff?!)
Anyhow, even now, the Meister has been doing far too much. As a novice this is probably normal – the person who is unused to too much weight is always going to think they are likely to break under any sudden strain. (#snowflake)
Though actually it’s not been the quantity that’s been over the top, so much as the resting in between. Rest? It’s a bit like when a princess retires – from what?!
Yeah, Meister, that’s a pretty dumb waste of time. Resting after a set of 20kg x 5 will probably actually cool you down again (and increase time taken away from other stuff, and guilt).
For the light stuff, the Starting Strength style warm up is a fine start:
- 5s tapering down to 2s or so equally spaced between 20 and the work set weight (Excel skills please inquire within…) so:
For heavier stuff I prefer the Andy Baker method which gets as warm as possible (#AWAP!) at the bottom and then “singles it up” to 5% or 10% off the top. So:
- 20×5 (+more)
- 35×5 (or more)
If you read PPST3 by the same authors, it’s all quite similar.
This may depend a bit on what exercise (shoulders need more gradual warming but get tireder more easily than quads?). And where in the workout – if squats are first then they’d need more than one’s later deadlifts. And deadlifts ineveitably start off with about 60kg, because, well, they have to. But the body is also not powered by Excel – if we feel we need an extra set near the bottom then we of course should take it (but not near the top because we are unconfident).
Also remember that if you do upper body day you’ll be using most of the rest of the body too. Who wants suddenly to do a press 2.0 with cold hips? #ouchies
But #don’thangabout. #getonwithit. Maybe after the hard singles you need to take a minute. But the time to change the plates (and fiddle with the Excel) is probably plenty.
However, when getting to challenging weights what is a good idea is to rest between the last warm up and the first work set. So not so much resting 5 minutes between sets as before each set, amirite? No Excel needed for that. You’re welcome.