Most bodybuilders fail to realize the importance of a proper warm-up before embarking on a weight training session. This is a common mistake in many gyms. Bodybuilders are in a huge hurry to get started on weight training not realizing that in some circumstances they could be doing themselves more harm than good. Some of those who are more cautious try to do the warm-ups but do so in poor fashion. What good can a single set of 30 reps using the weight of a bar do before a strenuous workout? The insistence on warm-ups has potential benefits in both the short and long term.

Firstly the warm-up will assist in increasing the weight amount that you will be able to lift in the actual workout. This will help you build your muscles bigger and faster. Secondly, a proper warm-up technique will enable you to prevent the occurrence of injury. These seem like good reasons to spend the initial 20-30 minutes of your workout on warm-up.

What should an effective warm-up consist of? The initial 5 minutes or so should be dedicated to cardiovascular workouts. These can be done on the treadmill, the recumbent bike or even on the rowing machine. Cardiovascular warm-ups help in raising the body temperature and in rousing the lungs and heart into action. The joints are also prepared by an increased secretion of synovial fluids that are required for lubrication. The warm-up period is also a good opportunity to prepare yourself mentally for the workout ahead. A focused mental attitude is one of the basic mainstays for a successful workout.

The next portion of your warm-up should consist of exercises based on the major components of your main workout. You should be able to perform 5 sets of warm-up exercises in this respect. Say for example that your intention is to train the legs and do squats as the main exercise. You will need to do 5 warm-up sets for the squats. The main objective for this requirement is to be able to begin with light weights and high repetitions and then gradually being able to increase the load while doing fewer repeats. In all the warm-up exercises you should ensure that you don't fatigue the muscles before the main workout.

Bear in mind that the purpose of these warm-ups is to be able to up the blood flow into the muscle mass and the connective tissues that surround them. As mentioned above, the warm-ups will also help you get focused on the task at hand. You will be able to visualize the weights that you will want to train with. Caution should be taken so as not to overwork the muscles as this will drain away any meaningful gains that would have been achieved in the main workout.

A simple formula has been designed to help determine the amount of weight to use and the number of reps to perform. If you intend for example to do squats using 200 pounds, the warm-up should be done with a 100 pound weight for 10 reps as below:

1st set- 50% X 10 Reps
2nd set- 60% X 6 Reps
3rd set- 70% X 4 Reps
4th set- 80% X 3 Reps
5th set- 90% X 1 Rep

Try these and you will certainly find out how effective warm-ups can be.