Scope: Training quality · before progressive overload work sets · Yeh Bro System · training.
A warmup should make the first work set feel available, not turn the session into a mobility seminar. Foam rolling your entire posterior chain while the squat rack waits is usually procrastination with a wellness filter.
TL;DR
- Structure: raise temperature → prep the patterns you’ll load → ramp to working weight.
- Ramp sets (empty bar → light → moderate) matter more than twenty minutes of random stretching.
- Longer warmups when you’re older, colder, coming back from time off, or loading heavy hinges/squats.
- Bands are optional tools for openers — not a second workout — resistance bands.
The three-layer warmup
1. General raise (2–5 minutes)
Walk, easy bike, jump rope — just enough to feel warm and breathe a bit. If you already walked to the gym, you may be done. Context: walking for lifters.
2. Pattern prep (3–6 minutes)
Do the joint actions you’re about to load:
| Session bias | Useful prep examples |
|---|---|
| Squat day | Bodyweight squats, hip openers, ankle rocks |
| Hinge day | Hip hinge drills, glute bridge, light band pull-throughs |
| Push / pull | Arm circles, band dislocates / face pulls, scap push-ups |
| Overhead | Thoracic openers, light stick presses |
Keep it specific. You’re not “fixing everything” — you’re greasing today’s grooves.
3. Ramp sets (the part people skip)
Example for a work weight of ~100 kg squat:
| Set | Load | Reps | Feel |
|---|---|---|---|
| 1 | Empty bar / light | 5–8 | Groove |
| 2 | ~40–50% | 3–5 | Smooth |
| 3 | ~70% | 2–3 | Serious |
| 4 | ~85% | 1–2 | Ready |
| Work | 100% planned | Planned reps @ ~2 RIR | RPE guide |
Heavier top sets → more ramp patience. Lighter accessories → shorter ramps.
What warmup is not
| Not required | Why |
|---|---|
| 40-minute foam-roll podcast | Diminishing returns; delays progressive work |
| Max-effort plyometrics before every session | Fatigue cost before the logbook |
| Stretching a cold muscle into the splits | Save long static stretches for after / separate if you care |
| Pre-workout as a warmup substitute | Stim ≠ tissue prep — caffeine dose |
Bands without the circus
Light bands help shoulders and hips wake up when cables are busy or you’re in a hotel gym. Use them as openers, then move to the barbell or dumbbells.
- Browse: resistance bands
- Bag context: gym bag basics
Session-type shortcuts
Full body days
One short general raise, then ramp the first big lift thoroughly; later patterns need less ceremony if you’re already warm — full body template.
Upper / lower
Upper: shoulders + ramp first press/row. Lower: hips/ankles + ramp squat or hinge — upper / lower.
Coming back from a break or feeling wrecked
Longer ramps, fewer work sets, swallow the ego. Or take rest / active recovery. Persistent weird fatigue → bloodwork literacy, not a harder warmup.
Soft close
Warmup is on-ramp, not content. Get warm, prep the pattern, ramp the load, then progress the logbook — Yeh Bro System.