Warming Up For Weight Training

Warming Up For Weight Training Some people warm up by stretching, others use a very light weight on whatever exercise they're about to perform. A study published in the European Journal of Sport Science analyzes the effect of a high-rep, low-resistance warm up on delayed onset muscle soreness (DOMS) and the temporary loss of strength that typically follows a demanding weight training session.

Researchers had 10 male college students perform 100 submaximal concentric contractions, which served as the warm up, or go right into a workout consisting of 12 eccentric contractions with resistance set at one rep max. Muscle soreness and strength loss were calculated every 24 hours for 5 days, and there were no differences between the two groups.

True Strength Moment: Cranking out 100 lightweight reps is probably over-doing it, but there's nothing wrong with familiarizing yourself with an exercise's range of motion before hoisting stacks of plates for reps. If a couple of lightweight reps help you focus on hitting a new personal best, the muscle soreness and temporary strength loss might be a little easier to take.
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