good information 0311...maybe this should be made into a sticky (it would be really helpful for someone trying to develope a workout plan)

I tried this (well, a similar) warmup today and I had a really good workout. It could be the warmup, it could be just a good day in the gym.

Today was arms. I did:

BB curl

Just bar X 12 (warmup)
Just Bar X 12 slower (warmup)
65 # X 8 (acclimation)
75# X 8 (acclimation)
85# X 6 (working set)
85# X 5 (working set)

Hammer curls

25#@ X 10 (acclimation)
30#@ X 10 (acclimation)
35#@ X 6 (working set)
35#@ X 4 (working set)

Cable curl

80# X 12 (acclimation) (weight has to be messed up due to cables)
90# X 12 (acclimation)
110# X 8 (working set)
120# X 8 (working set) (next time will definitely up the #'s)

Did a similar workout with Tri's doing skull crushers (super'd w/ dips), pressdowns and behind head 1-arm extensions.

I will apply this tomorrow, which is shoulder day.

It felt really good, but I want to make sure it wasn't just the enthusiasm of trying something new...jury is still out.

Dammit Dude!!

Read the bottom of my first original post...You only need to do the whole warmup routine for only your first exercise. After that, you are already completely warmed up for the duration of your workout. Maybe I could see ONE warmup due to the different angle, but it isn't necessary.

Also, for your BB curl you have the warmup backwards. Your first warmup should be slow and controlled. Your second warmup should be at a faster pace. But, if that's what you prefer.... :)

I suggest using the model warmup and typing/printing your own copy to bring with you to the gym. That way you'll know exactly what to do.

I know some dudes at my gym that does 30 minutes warm ups as if he is a pro. Then they go do bench press and they can barely do 1 plate on each side, all I can do is to look at them and roll my eyes :p

Yeah, I realize I got the first two warmups backwards. And I think I will eliminate one of the acclimation sets on the subsequent exercises.

Can't wait to try it on my shoulders.

Which brings me to a question:

Should I do warmups for each section of shoulder? For example, my usual shoulder routine is:

Arnies or regular military press (front delts)
Lateral raises (side delts)
Reverse flyes (rear delts)
Front raises (front delts)

Since I'm doing three different muscles, should I do the warm up sets for them too?

No, your front presses beit military, ect. will effectively warmup the whole shoulder girdle. Just think to yourself, "In 0311 We Trust" Remember, only warmup your first and heaviest exercise. It'll make more sense when you just do it and see what I'm talking about...

That's what I figured, but sometimes I get into the Hewlett Packard mode: "What if..."

Sometimes my questions are kinda like "what if..."; just me thinking out loud.

Sometimes it's a question worth pursuing, sometimes just a flight of fancy (like the shoulder warmup question.).

very good info 0311, I used to jump right into heavey sets after one warm up or so. Since i've switched over, my wieghts have gone up significantly. this protocol is very good for everything, not just mass building.

also, how do you feel about adding in a high rep low wieght set after your final mass building set? I do this to strech mostly, and force blood into the muscle.

I use 2 different warmups, first is for rows, deads, or bench depending on the day, 2nd is for squats on leg day.
Bar x 12
85 x 6
115 x 5
145 x 3
165 x 1
185 x 1
205 x 5 workset

or

45 x 5 x 2
95 x 3 x 2
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1

Hrd, I wouldnt do the extra set afterwards. Just do a stretch. Use either a weight or bodyweight. My brother and I do the DC stretching. 0311 has it in his dc writeup. It is a good burn holding the weight, or holding your bodyweight for the minute or so.

The time to warm up is not long at all, those 10 sets on leg day are done within 15-20 min, because there is only 1-1.5 min rest between sets.

would a short cardio session be good before warming up (2 minutes)...ill say it again maybe someone else will read it lol maybe this should be a STICKY (capitals so it's readable) so people who come here for the first time can incorperate it into designing a workout program :)