A Simple Warm Up for Getting Bigger, Safer Deadlifts

A Simple Warm Up For Getting Bigger, Safer Deadlifts:

The first thing you need to do before starting your workout is get yourself into a good state of mind. You want to feel confident and motivated to perform at your best.

If you don’t have any motivation or confidence then it’s going to be difficult for you to complete the routine properly.

So what are some ways that will motivate you?

There are many different things that you can do to get yourself in a positive mindset. Some of them include reading motivational books, watching inspirational videos online, listening to music, talking with friends and family members or even just doing something relaxing like taking a walk around the block. Whatever it is that gets your mind off other worries and gives you a sense of purpose and direction.

Another way to boost your mood is to listen to some upbeat music. Music can really make you feel happy and energized which will definitely help you during your workout.

Another great option would be playing video games, but if that isn’t possible then there are plenty of other options available such as TV shows or movies. These types of media provide a feeling of escapism from reality which can give you a positive mental attitude when performing your workouts.

Finally, you could just relax and reflect on the positive things in life that you are grateful for. This is an excellent method because it gets your mind in a good place without bombarding it with external stimuli such as music or videos.

It’s all about what works for you personally, so you should try out different things and see what fits you the best.

Getting ready to start your day with some deadlifts?

Your warm up sets are an important part of the process so make sure you go through it carefully and patiently. You don’t want to start with too much weight and risk getting injured, but you also don’t want to just jump straight into your heavy sets and not be at your strongest.

So what should you do?

The warm up process is different for every person depending on their current physical condition as well as the amount of weight they are planning to use. For the average person, doing between 50-75% of your working set weight should be fine for your warm up sets. This means that if you are planning to do a working set of 300 pounds then you should do no less than 150 pounds and no more than 187.5 pounds for your warm up sets. After each set, you should rest at least three to five minutes depending on how heavy the weight is that you just lifted. For example, if you are lifting significantly more weight then you should take longer periods of rest since fatigue will set in quicker. Here is an example of a proper warm up routine:

Bar x 5

135 x 5

A Simple Warm Up for Getting Bigger, Safer Deadlifts - GymFitWorkout

185 x 5

225 x 5

275 x 3

300 x 5 (First Working Set)

After completing your final working set, you should wait at least three to five minutes before lifting again. This time period should be long enough so that you feel fully recovered but not so long that you start to lose focus or your muscles start to cool down.

After this break, you are ready to do your first working set.

Now that you’ve finished warming up and done your first working set, it’s time to rest and prepare yourself for the next one. Depending on the intensity of the first working set, you may need to take a shorter or longer break between the first and second working sets.

If you feel that you are not fully recovered from the first working set, take a five minute break before going into your second working set. If you feel fully recovered, however, then three to four minutes of rest should be sufficient before doing your second working set. No matter what, you should never take a break that is longer than five minutes unless you are injured or become dizzy.

A Simple Warm Up for Getting Bigger, Safer Deadlifts - GymFitWorkout

After you finish your second working set, the process should be repeated until all of your working sets are completed. Then you can move onto the next exercise and start the whole process over again.

This system of weight lifting is called “pyramid training” and, depending on the amount of weight you use for your pyramids, it can result in a very effective workout routine.

Here’s an example of how a pyramid training routine may look for the workout listed in the above example:

Bar x 5

135 x 5

185 x 5

225 x 5

275 x 3

A Simple Warm Up for Getting Bigger, Safer Deadlifts - gym fit workout

300 x 5 (First Working Set)

Touch and Go or Controlled Cheat?

There are two different methods to performing your working sets after your warm up sets are completed: the touch and go method or the cheat method. Deciding which one is best for you will depend on your personal preferences and physical abilities.

Which is better?

Neither, they are simply different and you should choose the one that best fits your style.

The touch and go method requires that you not re-grip the weight before returning it to the starting position. In other words, you do not grab the weight and then re-grip it without resting.

These types of reps are called “touch and go” reps. This forces you to concentrate fully on the muscles you are targeting and also places more stress on your muscles since you aren’t resting at all during your working sets. This method is not recommended for those who aren’t very familiar with proper weightlifting technique, as poor form will inevitably cause injury.

The cheat method refers to the practice of resting while still gripping the bar.

Sources & references used in this article:

Simulated casualty evacuation performance is augmented by deadlift peak force by WM Poser, KA Trautman, ND Dicks… – Military …, 2019 – academic.oup.com

Weight-Mate: Wearable System for Perfecting the Conventional Deadlift by F Sørensen, TG Jensen – projekter.aau.dk

Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats by F Schellenberg, WR Taylor, S Lorenzetti – BMC Sports Science, Medicine …, 2017 – Springer