Weightlifting Advice
From Sean Nalewanyj

One of the best pieces of training advice i often give new bodybuilders and anyone interested in training is to warm up properly before each weight lifting workout.

I have been to the gym many times and see people walk through the door and stroll up to the weights and start loading up the bar and lifting. THIS HAS TO STOP. Without a proper warm up you are (A) not as strong as you could be, and (B) at risk of serious injury.

There are 2 main reasons that you should warm up before each workout.

1) You will be able to lift more and therefore stimulate more muscle growth.

2) When you perform a proper warm-up, you successfully lower your odds of getting injured.

The above 2 points alone suggest that warming up is vital to make the most from your workout and stay injury free at the same time.

I hope that you already are following this weightlifting advice.

So how to i warm up before a workout then?

Start with 5 minutes of light cardiovascular activity such as bike, cross trainer, running etc.

Cardio work helps to pump blood around your body and increases your heart and lung function which will prepare your body for a heavy weight lifting session.

Next you need to spend time stretching, at least 10-15 minutes is recommenced to make sure your muscles are fully prepared for your workout. You can view each exercise in my free exercise database.

Another way to warm up

This weightlifting advice basically sees you using a main compound movement to warm up your muscles before heavy lifting.

Suppose, if you are training legs and squats are your main exercise for today, do 5 warm-up sets of squats.

Begin with high repetitions and very light weights, and slowly progress to low repetitions with heavier weights.

Remember that the biggest part of these 5 warm-up sets is this:.

FATIGUING YOUR MUSCLES IS NOT AN OPTION DURING THESE 5 SETS!

You are simply warming up to increase the blood flow to the muscles and surrounding connective tissue.

It also helps to up the poundage's that you can lift during your workout by prepping your body and mind beforehand.

Don't fatigue your muscles during these sets, or you will be totally destroying the entire purpose of warming up.

Use this formula to calculate how much weight and how many reps you need for warm-ups.

The percentage used is based on the weight you will use in your muscle-building set.

If you were, for example, squatting 200 pounds, the first set should be executed with 100 pounds for 10 reps.

Set 1: 50% x 10 reps
Set 2: 60% x 6 reps
Set 3: 70% x 4 reps
Set 4: 80% x 3 reps
Set 5: 90% x 1 rep

Before you move into your workout, finish these 5 basic sets.

This is essential weightlifting advice; please do not underestimate th

e importance of the warm-up process!

Use this weight training advice to stay injury-free and prep for grueling workouts.

Using these 15–20 minutes wisely will give you major rewards.

If you're looking for more weightlifting advice and insight into the proper methods for structuring an effective muscle-building workout, visit my web site at www.MuscleGainTruth.com. You can gain instant access to a full step-by-step 26-week workout plan that has been used successfully by thousands of people from all over the world, as well as more of my great weightlifting advice

You can get more weightlifting advice from my free Total Fitness Program

About the Author:

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System" . Learn how to build muscle and gain weight in just 24 minutes a day

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