Question about warmup sets

[Mega me]

I am not a complete noob, but I'm new to low rep/heavy weight, strength-style training. just started a new routine and began with leg presses today (no squats b/c of history of herniated discs insert back). I was looking for 4 working sets of 4-6 reps. I wasn't sure how many warmups to do because I usually do high reps (20-30) for leg press, so I just did this:

Warmups:
270x20
360x15
450x10
540x8
630x8

Working sets:
720x6
720x6
720x6
720x6

5 warmup sets seems like too much, but I didn't know if it was safe to jump more than 2 plates per set. Also, I wasn't sure how many reps to do for each, so I did about 50% capacity and fiddled from there. What's a better warmup routine? Is there an algorithm you use based on working sets, volume, weights, &c?




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[Dens228]

I am not a complete noob, but I'm new to low rep/heavy weight, strength-style training. just started a new routine and began with leg presses today (no squats b/c of history of herniated discs insert back). I was looking for 4 working sets of 4-6 reps. I wasn't sure how many warmups to do because I usually do high reps (20-30) for leg press, so I just did this:

Warmups:
270x20
360x15
450x10
540x8
630x8

Working sets:
720x6
720x6
720x6
720x6

5 warmup sets seems like too much, but I didn't know if it was safe to jump more than 2 plates per set. Also, I wasn't sure how many reps to do for each, so I did about 50% capacity and fiddled from there. What's a better warmup routine? Is there an algorithm you use based on working sets, volume, weights, &c?




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After my first warmup of around 10-15 reps I keep my reps lower for warmups. Around 306 reps. I also take pretty big jumps on something like leg presses. It works for me and I'm and old man!

For leg press I may do something like this

180x15
360x6
540x6
720x3
900xwork sets..............

Now for something like chest with my achy shoulders I usually warm up with 2 sets of 20 with just the bar.........then I make my jumps.

 

[Mega me]

After my first warmup of around 10-15 reps I keep my reps lower for warmups. Around 306 reps. I also take pretty big jumps on something like leg presses. It works for me and I'm and old man!

For leg press I may do something like this

180x15
360x6
540x6
720x3
900xwork sets..............

Now for something like chest with my achy shoulders I usually warm up with 2 sets of 20 with just the bar.........then I make my jumps.

You rock! This is exactly the kind of information I was looking for.

How many reps do you usually do for your work sets? (900lbs is a lot of weight, old man or young! :headbang: ) Just wondering if it is ok to keep warmups around 3-6 reps if your work sets are around 6 reps?

 

[Dens228]

My warmup reps are the same no matter what the rep range of the work set.

 

[Cerberus777]

Im with Des, one light set of 15-20 to lube everything thing up. Than 3-5 reps per warm up set, to get everything used to the weigh....no use wearing yourself out on warmups.

 

[Mega me]

My warmup reps are the same no matter what the rep range of the work set.

Im with Des, one light set of 15-20 to lube everything thing up. Than 3-5 reps per warm up set, to get everything used to the weigh....no use wearing yourself out on warmups.

Thanks, fellas!


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[sebackers]

1 light set, 1 medium set for 5 reps , and another heavier medium set for about 5 reps , and then 3 working sets.