Consider warming up with a single set of higher reps, with any number of reps between 8-12 for 60% or less of your target weight working well. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12. To be honest, I try and do the least amount of warm-u; sets and reps as I possibly can, and you should too. Note that this is only for the first exercise of the day. Reps: As a rule of thumb, if you're going to be doing work sets of 5 reps, the highest number of warm-up reps you'd do in a given set is about 10, which is expressed here as 100%. 1. How much weight do you use? You will build muscle tone, but the high number of reps will keep you from loading on excess weight, which would make you bulk up. Getting Started. The general warm up is not the place where people get confused though. That's fine for training, but not for warming up. Then I work up based on how I feel and how much weight is gonna be on the bar and how many reps I'm going to be doing.

There is no need to do so many reps in one warm-up set, as this increases the likelihood of lactic acid buildup. Warm-Up Activity (5-7 minutes of walking, jogging, skipping, etc.) The extra-high number of reps will force you to lighten up the weight, but will still give you the "burn". WarmupReps.com. Jumping from 135 to 225 is a no-no. Warm-up Set 3: 60-70% 1RM. Or too many warm up sets too close to work weight 2) Too many reps per warm up set. Let’s take a quick look at interesting science-based reasons: 1. The only variable that changes between warm-ups and work sets is the intensity and volume of the work.

Attempting Your 1 Rep Max I deadlifted 415 x … The problem, however, is that most guys shortchange their strength with a crappy warm up before they even start their actual workout. Whats too little? If you are a female who tends to bulk up, increase the reps to 15 to 20 per set . Lower Body Mobility (34 minutes) a. Fast Jogging (2 minutes: 2-3 X 50-60 metres, with 20- metre walk recoveries) 5.

And press, bench press, and deadlift to warm up for those lifts.

Same book probably. If my energy levels are really low than I generally do less of the heavier warm-up sets. Configure units and bar type Unit system: Pounds Kilograms Bar type (in lbs): Olympic (45) Womens (35) Standard (20) Technique (15) Related: Credits Github Issues.

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Warm-up Set 2: 50-60% 1RM. To be honest, I try and do the least amount of warm-u; sets and reps as I possibly can, and you should too. The question of warm-up sets has been contrary for a while in the fitness world. If you are able to do more than 12 reps – the weight is probably too light. Neck Movements (3 movements, 10 reps each way) c. Trunk and Shoulder-Girdle Movements (3 movements, 10 reps for each) 4.