Weight Training Warm Up


Use the warm up to determine the ideal weight load for your work sets. Picking the right weight load will help trainees gain the most benefit out of every set. Scott H. Mendelson demonstrates a weight training warm up appropriate for the 24 HD Fat Loss Weight Training System.

Before you touch a weight you should use 5 to 10 minutes of steady activity to break a sweat and wake up the nervous system. Early morning training, cold weather or inactivity before training create the need for a more elaborate warm up.

The period following the steady state activity works very well for dynamic stretching to prepare the muscles for training. A track warm up is an example of a dynamic stretching warm up. Traditional stretching also known as static stretching is not appropriate before weight training or competition in most cases. Static stretching brings on relaxation and can put muscles in a sub optimal status for training.

The weight training warm up should use the same super set execution, rep, tempo (rep speed), rest periods and other parameters set for the training session. Start with a weight that you would estimate to be 50% of the weight load for the first work set. The next set should be 75% of the weight you plan to use for the first work set. Of course you should adjust accordingly based on your performance.

In many cases personalized program client programs list a range of repetitions such as (6-8). Achieving 6 or 7 reps with the proper form and tempo means you should keep the same weight for the next work set. Getting 8 reps with proper form and tempo indicates you should increase the weight load for the next set.

Based on 15 years of experience working with successful transformation clients that your training performance will have a huge impact on your rate of fat burning success. Improving your performance each session over the course of a 6 week plan is absolutely crucial for maximizing the release of fat burning hormones. The body thrives on performance improvement and quickly adapts when using the same weight loads, exercises and other factors over and over again.