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How to Warm-up
A warm muscle is harder to injure than a cold one. Always warm-up.
How should I warm-up?
If you're just starting out, you won't need much warm-up since your work weight is too low. The first 2 weeks: start with body-weight Squats, then go straight to your work sets. No need to warm-up for Bench Press/Overhead Press/Inverted Rows/Deadlift/etc.
Include warm-up sets once you can lift 66lbs/30kg. Start with 2 sets of 5 with empty bar. Then switch to sets of 3 reps, adding 25-45bs/10-20kg per set until you're at your work weight.
Example 1: Bench Press work weight 110lbs/50kg
* 2x5 empty bar
* 3x 77lbs/35kg (increased weight by 33lbs/15kg)
* 5x5 110lbs/50kg (increased weight by 33lbs/15kg)
You used equal increases of 33lbs/15kg. Don't add more than 20kg per set.
Example 2: Squat work weight 185lbs/85kg
* 2x5 empty bar
* 3x88lbs/40kg (45lbs/20kg increase)
* 3x135lbs/60kg (another 45lbs/20kg increase)
* 2x160lbs/72,5kg (2 reps only, we're getting close to work weight, don't want fatigue body for nothing, just meant to warm-up)
* 5x5 185lbs/85kg
45lbs/20kg increases at first, then 27lbs/12,5kg increases. You can increase the weight differently, but it's easier to go from empty bar to using 25/10kg plates then straight to 135lbs/60kg weight using the big plates. Weight increases don't have to be exact, keep it simple.
Example 3: Deadlift work weight 220lbs/100kg
* 5x135lbs/60kg (once you have the strength, start straight with 135lbs/60kg, your legs are warmed up from Squats anyway and the correct starting position has the bar starting at mid-shin level).
* 5x175lbs/80kg (45lbs/20kg increase)
* 5x220lbs/100kg (45lbs/20kg increase)
Since you're only doing 1x5 on Deadlifts, it makes sense to do sets of 5 instead of sets of 3 or 2 reps on your warm-up sets. This builds volume and give you extra sets to practice technique.
