hey what's up guys I'm Ryan a certified strength and conditioning specialist from the workout corner comm and you know what today is it is a great great day for working out now before we work out we always want to warm up and I've already talked to you a little bit about the importance of warming up but I had a lot of guys follow up to that video asking questions well how do I warm up so we're gonna jump in up today before we do go ahead and click the like button down below if you find these types of videos helpful so I know to make more and subscribe so they come directly to you alright so you know the importance of warming up and there are two warm-ups that we want to do when we're going to the gym first is kind of a general warmup and the second is a specific warmup so we're going to talk about the general warm-up first and the general warmup is just to get our body temperature up it's to tell our body hey get ready man we're cops of about two workouts and pains coming your way and want to prep for for that so that you aren't hurt it's kind of raising your temperature level and getting fluids running through your joints so that you're not so that you're less likely to hurt yourself now what should you do and this is an area where I see a lot of guys I think is a huge challenge in the fitness industry is that so many guys focus on you know the specific activity instead of the outcome right and so those so taking this example they'll say well what do I need to do do I need to run for five minutes do I need to run for ten minutes you know specific activity is like no no well you want the outcome which is having you warmed up that's kind of what we're shooting for here so it's not the specific tactic it's where we end up at so working backwards from there what I'm going to say is the goal the general warm up is for you to have a light sweat going okay you don't need be drenched but you want to light sweat going so whatever it takes for you to get a light sweat going that's a good indicator that you are kind of warmed up and ready to start moving on to lifting where you can do your specific warmups now here's what I do for some of my general warm ups if I'm actually at the gym I'll run on the treadmill so 5 to 10 minutes maybe 5.5 you know it really varies again I'll run until I feel the till I feel my body temperature up and I have a light sweat going that's my body's way of saying hey alright you know ready to bring it on let's do this so once you've done your general warmup now it's time to move to the specific warmup and the specific warmup is where we don't to do for every exercise but you do it forward you know the big compound lifts your squats deadlifts benchpress those types of guys and the point of the specific warmup is to literally target the muscles that you're about to work and let them know hey you know there's some there's some pain coming your way there's a storm coming get ready again the goal being to help prevent you from getting injured so you can stay longer in the gym and work out and reach your goals now what I do when I'm doing specific warm-up is always start with just the bar first cause it's always good just to focus on form you know it's just form as a skill and it's in skills are improved by practice so you start with just the bar no wait that's really more of a mental warm-up than anything and then you can slap on some weight now how much weight do you put on it's really gonna vary depending on what you're what you're lifting but I always start with light weight and I'll do two to three sets okay so two to three sets again this is kind of some 10 some tactical stuff but it's to three sets the goal the specific warm-up is to kind of get a slight pump going so we're already we're already warmed up we've got a light sweat going now we want to get a slight pump going to the muscles that we're about to lift so generally you can achieve that in two to three sets as far as the reps can really vary again depending on the weight that you've put on but I try to focus on again form and going through the motion and just getting blood to the muscles I wouldn't put on so much weight that it's draining your strength and gonna take away from your work sets that's we that's a little too much but you don't want it so light that you could you know throw the bar and catch it or something like that if you're doing bench press so you want kind of a happy medium and it's just about finding that that those are the parameters so that's enough for you to start and go to the gym and work on don't expect or feel like you need to have this perfect the first day that's not the goal the goal is to start you know use those parameters and find a good workout warmup set that works for you so you know just start there use those as your guide and if it helps you can record the notes in your workout log because you should be using one of those to track your overall weight all right hope it helps