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You are here: Home / Exercises / Ramp Up Verses Warming Up – For Weight Lifting

Ramp Up Verses Warming Up – For Weight Lifting

September 18, 2015 by Adria Ali Leave a Comment

How does one properly begin a warm up before benching 300 or more pounds? Not by doing a few sets of 10 with 135 pounds – but by doing what is known as “ramping up.” Ramp-ups are specifically designed to keep your body healthy, maintain muscle strength and enhance neural output.  Ramping up involves doing a specific number of sets of an exercise, with each set decreasing in reps but increasing in weight load, before hitting your work sets.

Before the average person does any heavy lifting, they tend to jump on the elliptical for 10-15 minutes, then do several light sets of their strength exercise before piling on all of those heavy plates. In their mind that qualifies as a “warm up.” But in order to “warm up” in an intelligent and effective way, one will have to get very comfortable with the art of ramping up. The way you choose to ramp-up an exercise can ultimately be the difference between packing on muscle or completely fizzling out.

 

ramp up verses warm up

Why You Should Ramp Up Verses Warm Up For Weight Training

Now ramp-up sets aren’t programmed solely for performance purposes either. As you move specific tissues and joints in your body, they will become lubricated in synovial fluid. If you don’t already know, the primary function of synovial fluid is to reduce friction in the joint space, which results in movements being much smoother and more efficient. The more you move, the more synovial fluid will bathe the joints and articular cartilage, which is good. The more efficiently your joints are lubricated, the less chances there are of cartilage injuries.

Ramp Up to Avoid Injury

This is a very important aspect of ramping-up that should not be ignored. It can save you from a debilitating injury later on down the road. The more active a specific muscle or soft tissue, the more you will siphon blood to these tissues to maintain metabolic balance. This tends to be the main reason why programming specific movement-based warm-ups works well when mixed with a more generalized warm-up for physical preparation.

The more compound the specific movement, the more ramp-up sets you’ll need to prep that movement and the muscles involved. Again, stay at the top end of the ramp-up range, which means about 5-8 sets.

 

ramp up instead of warm up

Ramp Up For Better Cardio

The idea that runners aren’t lifters and lifters aren’t runners is a myth that’s been dished out for years.   In fact, ramping up is one of the best ways to increase your cardio power.  The simple move of performing a dead lift teaches a lifter to activate their hamstrings.   This movement is mimicked while running.  You must PULL through your hamstrings to run faster, harder, and longer.

“Pull through the hamstrings.” That cue can apply to both movements: running or deadlifting. And that is why runners should be powerful deadlifters, and deadlifters should be powerful runners (source).”

ramp up warm up

As for more isolated movements (meaning single joint work), keep the ramp-up sets to a minimum in order to avoid pre-fatiguing your muscles. Doing 1-3 ramp-up sets should work just fine.

As prescribed reps exceed the 12-15 ranges, you need fewer ramp-up sets to prime the movement for working sets. Go for 2-5 ramp-up sets and be sure to adjust and make changes accordingly. When focusing on strategic metabolic damage of a muscle tissue, go ahead and go all in on the ramp-ups. It’s all about the accumulation of density and volume.

Here’s a quick example of a Ramp Up!

Sample Ramp-Up Set

  • 50% x5
  • 60% x3
  • 65% x2
  • 70% x1

(Source)

 

Stephen

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Filed Under: Exercises, Today's Tip Tagged With: examples of ramping up your workout, how to avoid injury when lifting weight, how to ramp up, the best way to avoid injury while lifting heavy, what is ramping up

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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