WARM-UP

I hate warm-ups, but they have an important place in my routine.

Do i need a warm-up?

The answer can't be "yes" or "no".

It depends!

Anybody who argues "yes" or "no" is wrong.

I don't have to warm-up for easy activities or 30 reps of an isolation-exercise with a light weight.

There is also no need for a warm-up before upper-body-exercises in the rep-range 10 reps per set or higher.

A warm-up is a must for any movement that could be called fast, explosive, hard or heavy.

Better warm-up a few minutes any movement-pattern with an abnormal limited range of motion, especially when pain is involved.

In this cases a warm-up extends training-time a bit for a lot of benefits and a lower risk of getting injured or unnecessary sore.  

"But i have never seen a leopard warming up before hunting down its prey!"

You are not a leopard and you will never be!

Better ask yourself:

Will a warm-up be a good and useful part of my training today?