warmup sets

[tkav1980]

just thought id post up how i do it.
ill use bench as an example but this template is followed wiht everything
135x10,225x5,315x3,365x1, then work set 365x14RP
i dont know why but i found doing one rep with the weight im about to work with sets me up for success. the idea for me is to get fully warmed up, get the joints moving, increase bloodflow, and loosen up without taxing myself at all. this way i have 100% in the tank ready to attack my workset, but feel like ive fully prepared my body to get into it....what about you guys?

 

[Dens228]

I'm about the same, although my one concession to getting older, I'm 45, is that I can't do the 90 pound jumps any more and get loose. I have to to 50 pound jumps now but still get to the same place. I like to keep the reps low on warm ups. 3 or less.

I also do one rep with the weight I'm going to use for my last work set.

 

[B~RAD]

This thread is interesting. My last workout I did O-bar skulls and did 45X5 85X5 115X3 140XFailure. I'm wondering how the increments play a role in how many reps you get on your working set.

 

[gyno]

This thread is interesting. My last workout I did O-bar skulls and did 45X5 85X5 115X3 140XFailure. I'm wondering how the increments play a role in how many reps you get on your working set.

It doesn't matter. As long as you stay consitant with the way you warm up and tracking your weights you will be fine.

 

[gyno]

This thread is interesting. My last workout I did O-bar skulls and did 45X5 85X5 115X3 140XFailure. I'm wondering how the increments play a role in how many reps you get on your working set.

It doesn't matter. As long as you stay consitant with the way you warm up and tracking your weights you will be fine.

 

[B~RAD]

It doesn't matter. As long as you stay consitant with the way you warm up and tracking your weights you will be fine.

I do. But Defranco has an article about his secret for warming up football players the day of combine for the bench press 225 for reps. It said he did a study on A. Letting guys warmup however they wanted and benching 225 for reps and B. one week later warming up Defranco's way. EVERYONE was stronger with Defranco's way and got more reps.

He wouldn't give the secret. You have to pay him for that of course.

 

[Malic777.com]

i have to try warming up like this with dropping to the singles before i do my work reps...i wonder too if the increment will affect my lifts...alex