If before workout you fail to warm up, you are risking injury. You need to get the blood flow started and to loosen your muscles. There are a few recommended practice lifts with almost no weight. Here are some tips to warm up the muscles:
- Pecs/Triceps- Do a few benches with just the bar, and also a few cable pressdowns with about10pds.
- Biceps- Do a few curls with just the bar, then add 30pds and warm up with that.
- Legs- Do some light squats with just the bar and some light squats.
- Upper back- Do some light lat pulldowns to stretch your lats.
Many bodybuilders and athletes, when warming up, increase gradually the weight up. For example, for the bench press they warm up with just the bar, then 145, then 180, then 200, and then begin their real sets. While there is nothing really wrong with this many elite bodybuilders avoid these types of warm-ups because you’re expending energy that could be used for lifting. It is better to keep the warm-ups sweet and simple. Stretch the muscles and get the blood flowing using a light weight, then begin with your real workout. In this case, for the bench press it would be advisable to warm up with just the bar, then 145pds, and then start the workout.