How to Warm Up For Squats

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1 How to Warm Up For Squats In this article I'm going to show you how to warm up for Squats... how many sets and reps you should do on your warm-up sets... and the exact weight to Squat on each set. It's important that you warm up for Squats the way I'm going to describe in order to quickly and easily increase your Squat from 0 to 225lb and from 225lb to 300lb (and beyond that). Remember the stronger you get, the more muscle you'll build and the more calories you'll burn. So warming up properly on Squats is not only key for building overall strength, it's also crucial for building a lean muscular body that you feel confident about. If you don't warm up on Squats the way I'm going to show you, then your work weight (your 5x5 weight with StrongLifts 5x5) will feel heavier than it should be, your form will be terrible and you're more likely to miss reps you shouldn't even be missing. Worse, you might even hurt your knees or tweak your lower back. Three Common Warm-up Mistakes You Must Avoid On Squats Mistake #1: Skipping The Warm-up Let's say you have to Squat 185lb for 5 sets of 5 reps. A big and common warm-up mistake you must avoid is to go the gym, put 185lb on the bar and Squat your 5 sets of 5 without doing any warm-up set with lighter weights first. Here's why this is wrong: one, you lose strength because you didn't get the chance to practice your form first. Remember proper form is key for Squatting big weights if your Squat muscles move efficiently, you can Squat more and gain more muscle. Proper form is key and starts with practicing your Squat technique during your warm-up sets. Two, cold muscles are easier to injure than warm ones. And since the goal of the warmup is to increase the temperature of your muscles, you're more likely to tear one of your muscles if you skip your warm-up sets, just put 200lb on the bar and start Squatting. Mistake #2: Warming up Excessively Like doing 5 sets of 8 reps before doing your 5x5 work set. Yes, you do have to warm up before Squatting your 5x5 work sets. But, the point is just to warm up your muscles and joints and practice your form the point is not to pre-exhaust your muscles. High reps, like the sets of 8 reps in this example, is too much and will make you lose strength. Similarly, doing half an hour of cardio pre-workout will make your legs tired for Squats. If it's very cold in your gym, you can increase your body's temperature by doing 5 mins of cardio before your Squat. However, you're still better off just warming up by doing light sets of Squats (body-weight first, then empty bar) because this is more Squat-specific and thus lets you practice your form something cardio doesn't allow you to. Mistake #3: Disrespecting The Warm-up Listen to the Bench Press expert interview I did with 630lb Bencher Mike Westerdal who

2 said, "you got to respect every weight you're doing." You can't be doing your warm-up sets unfocussed, just looking around, playing with your phone or talking. Again the goal of the warm-up sets is to practice your form so you're stronger on your work sets. Squat your warm-up sets exactly as if they were your 5x5 work sets. "Lift the light weights like the heavy weights, and the heavy weights like the light weights." This means you put the same effort and focus into your warm-up sets as with your work sets. How To Warm Up For Squats In 5 Easy Steps 1. Squat The Empty Bar for 2 Sets of 5 Reps First I even warm up like this when I'm going to Squat 400lb (check the video that comes with this article for proof) and I recommend you to do the same if you want to Squat big weights without injuring your knees, lower back or hips. Heck, even world class lifters do this, check out this quote from Dave Tate who has Squatted 900lb... [Most guys have no clue how to warmup] They'll do a few arm swings and then load the bench with 135. They'll do a few reps, put on an extra 50 pounds, and then do a few more. Then they may start to work with 225. It's a huge mistake. [Worse than that, though, are the "platers.] These geniuses jump from 135 pounds to 225 pounds, and then all the way up to 315 pounds in less than five minutes. That's a great way to tear a muscle. Don't leave the weight and jump up until you're absolutely ready to. There've been times at Westside where we used the bar for eight sets. These are world-record holders who aren't ready to go to 95 pounds. Squatting the empty bar can feel weird, and you may have trouble balance yourself. Yet this isn't an excuse to skip on the empty bar sets altogether. Always Squat the empty bar first unless you want to tear a muscle. 2. Add 25 To 45lb On Each Warm-up Set So that's 10 to 20kg if you use kilograms like I do. Bigger jumps than this, your warm-ups won't be efficient, it's like skipping the warm-ups all together. Smaller jumps, you'll have too many sets and get tired for your work sets as a result. Adding 25 to 45lb on each warm-up set is about right. So that's about 10 to 25lb that you add on each side of the bar. By the way this isn't surgery so don't overthink this. Aim for equal increments without getting anal about it. 3. The More Sets, The Less Reps This means you start with your two sets of five reps with the empty bar, and then you drop your reps on the next warm-up sets from five to three or two or even one repetition until you reach your 5x5 work sets. Here's why: so you can practice your Squat form and warm up your muscles and joints without exhausting yourself. This does mean that the heavier your 5x5 work sets are, the more warm-up sets you will

3 be doing. No, this will not exhaust you at all, because the more weight you can Squat the better your muscular endurance is so you won't get tired. To keep your workout time under control if your tight on schedule, keep reading. 4. Squat Your Warm-up Sets Like Your Work Sets I already explained this in mistake #3. Show respect for the warm-up sets, and Squat them as if you were doing your 5x5 work sets: with the exact same effort and focus. If you don't do this, then you won't be Squatting using all your strength during your work sets and the weight will just feel heavier than it should be. 5. Don't Rest Between Your Warm-up Sets Here's why: so you don't spend your life in the gym. I know this is the reason most guys skip their warm-up sets, yet it's totally wrong to do so because when you skip your warmup sets you can't practice your form and are more likely to injure your knees or back. The right way to keep keep your workout time short is simply to not rest between your warm-up sets. Squat 5 reps with the empty bar. Get your plates for your next warm-up set and put them next to the rack. Then do your next 5 sets with the empty bar. Now load the bar with the plates, and do your next warm-up set. ETC. No need to rest between your warm-up sets at all since it's all light weight. If you get sweaty during your warm-up sets because you're no longer resting between sets good. It means your warm-up is doing what it's supposed to which is to warm up your muscles. No, you will NOT get exhausted or lose strength at all if you warm up properly. Quite the opposite, you should feel stronger.

4 The Exact Weight, Sets And Reps For Your Squat Warm-up Sets This is the pound version 5x5 bar means 5 sets of 5 reps with the empty Olympic bar (weighs 45lb) 5x5 50lb means 5 sets of 5 reps with the 45lb bar load with 2,5lb on each side The first weeks of StrongLifts 5x5, there are no warm-up sets because the weight is light enough. Warm-up sets start from 65lb onward. 5x5 Work Sets 45 5x5 bar 50 5x5 50lb 55 5x5 55lb 60 5x5 60lb 5x5 Warm-up Work Sets 65 2x5 bar 5x5 65lb 70 2x5 bar 5x5 70lb 75 2x5 bar 5x5 75lb 80 2x5 bar 5x5 80lb 85 2x5 bar 5x5 85lb 90 2x5 bar 5x5 90lb 5x5 Warm-up Warm-up Work Sets 95 2x5 bar 3x65lb 5x5 95lb 100 2x5 bar 3x65lb 5x5 100lb 105 2x5 bar 3x75lb 5x5 105lb 110 2x5 bar 3x75lb 5x5 110lb 115 2x5 bar 3x75lb 5x5 115lb 120 2x5 bar 3x75lb 5x5 120lb 125 2x5 bar 3x85lb 5x5 125lb 130 2x5 bar 3x85lb 5x5 130lb Warm-up Warm-up Warm-up Work Sets 135 2x5 bar 3x95lb 3x115lb 5x5 135lb 140 2x5 bar 3x95lb 3x115lb 5x5 140lb 145 2x5 bar 3x95lb 3x115lb 5x5 145lb 150 2x5 bar 3x95lb 3x125lb 5x5 150lb 155 2x5 bar 3x95lb 3x125lb 5x5 155lb 160 2x5 bar 3x95lb 3x135lb 5x5 160lb 165 2x5 bar 3x95lb 3x135lb 5x5 165lb 170 2x5 bar 3x95lb 3x135lb 5x5 170lb 175 2x5 bar 3x95lb 3x135lb 5x5 175lb 180 2x5 bar 3x95lb 3x135lb 5x5 180lb

5 5x5 Warm-up Warm-up Warm-up Warm-up Work Sets 185 2x5 bar 3x95lb 3x135lb 3x165lb 5x5 185lb 190 2x5 bar 3x95lb 3x135lb 3x165lb 5x5 190lb 195 2x5 bar 3x95lb 3x135lb 3x165lb 5x5 195lb 200 2x5 bar 3x95lb 3x135lb 3x175lb 5x5 200lb 205 2x5 bar 3x95lb 3x135lb 3x175lb 5x5 205lb 210 2x5 bar 3x95lb 3x135lb 3x175lb 5x5 210lb 215 2x5 bar 3x95lb 3x135lb 3x175lb 5x5 215lb 220 2x5 bar 3x95lb 3x135lb 3x185lb 5x5 220lb 5x5 Warm-up Warm-up Warm-up Warm-up Warm-up Work Sets 225 2x5 bar 3x95lb 3x135lb 3x185lb 2x205lb 5x5 225lb 230 2x5 bar 3x95lb 3x135lb 3x185lb 2x205lb 5x5 230lb 235 2x5 bar 3x95lb 3x135lb 3x185lb 2x205lb 5x5 235lb 240 2x5 bar 3x95lb 3x135lb 3x185lb 2x215lb 5x5 240lb 245 2x5 bar 3x95lb 3x135lb 3x185lb 2x215lb 5x5 245lb 250 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 5x5 250lb 255 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 5x5 255lb 260 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 5x5 260lb 265 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 5x5 265lb 5x5 Warm-up Warm-up Warm-up Warm-up Warm-up Warm-up Work Sets 270 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 1x245lb 5x5 270lb 275 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 1x255lb 5x5 275lb 280 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 1x255lb 5x5 280lb 285 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 1x255lb 5x5 285lb 290 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 1x265lb 5x5 290lb 295 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 1x265lb 5x5 295lb 300 2x5 bar 3x95lb 3x135lb 3x185lb 2x225lb 1x265lb 5x5 300lb

6 This is the kilogram version 5x5 bar means 5 sets of 5 reps with the empty Olympic bar (weighs 20kg) 5x5 30kg means 5 sets of 5 reps with the 20kg bar loaded with 5kg on each side The first weeks of StrongLifts 5x5, there are no warm-up sets because the weight is light enough. Warm-up sets start from 65lb onward. 5x5 Work Sets 20 52x5 bar 22,5 5x5 22,5kg 25 5x5 25kg 27,5 5x5 27,5kg 5x5 Warm-up Work Sets 30 2x5 bar 5x5 30kg 32,5 2x5 bar 5x5 32,5kg 35 2x5 bar 5x5 35kg 37,5 2x5 bar 5x5 37,5kg 5x5 Warm-up Warm-up Work Sets 40 2x5 bar 3x30kg 5x5 40kg 42,5 2x5 bar 3x30kg 5x5 42,5kg 45 2x5 bar 3x30kg 5x5 45kg 47,5 2x5 bar 3x35kg 5x5 47,5kg 50 2x5 bar 3x35kg 5x5 50kg 52,5 2x5 bar 3x40kg 5x5 52,5kg 55 2x5 bar 3x40kg 5x5 55kg 57,5 2x5 bar 3x40kg 5x5 57,5kg 5x5 Warm-up Warm-up Warm-up Work Sets 60 2x5 bar 3x40kg 3x50kg 5x5 60kg 62,5 2x5 bar 3x40kg 3x52,5kg 5x5 62,5kg 65 2x5 bar 3x40kg 3x52,5kg 5x5 65kg 67,5 2x5 bar 3x40kg 3x55kg 5x5 67,kg 70 2x5 bar 3x40kg 3x55kg 5x5 70kg 72,5 2x5 bar 3x40kg 3x60kg 5x5 72,5kg 75 2x5 bar 3x40kg 3x60kg 5x5 75kg 77,5 2x5 bar 3x40kg 3x60kg 5x5 77,5kg 5x5 Warm-up Warm-up Warm-up Warm-up Work Sets 80 2x5 bar 3x40kg 3x60kg 3x70kg 5x5 80kg 82,5 2x5 bar 3x40kg 3x60kg 3x72,5kg 5x5 82,5kg 85 2x5 bar 3x40kg 3x60kg 3x72,5kg 5x5 85kg 87,5 2x5 bar 3x40kg 3x60kg 3x75kg 5x5 87,5kg 90 2x5 bar 3x40kg 3x60kg 3x80kg 5x5 90kg

7 5x5 Warm-up Warm-up Warm-up Warm-up Work Sets 92,5 2x5 bar 3x40kg 3x60kg 3x80kg 5x5 92,5kg 95 2x5 bar 3x40kg 3x60kg 3x80kg 5x5 95kg 97,5 2x5 bar 3x40kg 3x60kg 3x80kg 5x5 97,5kg 5x5 Warm-up Warm-up Warm-up Warm-up Warm-up Work Sets 100 2x5 bar 3x40kg 3x60kg 3x80kg 2x90kg 5x5 100kg 102,5 2x5 bar 3x40kg 3x60kg 3x80kg 2x92,5kg 5x5 102,5kg 105 2x5 bar 3x40kg 3x60kg 3x80kg 2x92,5kg 5x5 105kg 107,5 2x5 bar 3x40kg 3x60kg 3x80kg 2x95kg 5x5 107,5kg 110 2x5 bar 3x40kg 3x60kg 3x80kg 2x95kg 5x5 110kg 112,5 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 5x5 112,5kg 115 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 5x5 115kg 117,5 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 5x5 117,5kg 5x5 Warm-up Warm-up Warm-up Warm-up Warm-up Warm-up Work Sets 120 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 1x110kg 5x5 120kg 122,5 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 1x112,5kg 5x5 122,5kg 125 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 1x112,5kg 5x5 125kg 127,5 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 1x115kg 5x5 127,5kg 130 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 1x115kg 5x5 130kg 132,5 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 1x120kg 5x5 132,5kg 135 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 1x120kg 5x5 135kg 137,5 2x5 bar 3x40kg 3x60kg 3x80kg 2x100kg 1x120kg 5x5 137,5kg StrongLifts BVBA