See this related question for other examples. Warm-up Set 5: 90-93% 1RM. Do this progression from light to heavy with every barbell exercise. Do you even need to warm up? Pick up a weight that is heavy enough that you can only complete your specified number of reps.

Let’s take a quick look at interesting science-based reasons: 1. If my body feels beat up than more warm-up sets. Whats too much? An example: I’m training chest, and I consider myself to be an intermediate trainee with the primary goal of building muscle, so I’m going to stick to the high end of the volume range (60 reps total for the chest for this session, as I’ll be training chest again on Friday). With regards to warm-up reps: do the reps in the warm-up sets contribute to the total reps for the bodypart? Warm-up Set 4: 75-87% 1RM. Whats too little? I deadlifted 415 x … Squat to warm up for your squat work sets, but also to warm up for the training session generally. The general warm up is not the place where people get confused though. WarmupReps.com. The extra-high number of reps will force you to lighten up the weight, but will still give you the "burn". If you are able to do more than 12 reps – the weight is probably too light. Choose a program: Settings. Same book probably. Jumping from 135 to 225 is a no-no.

This will improve blood flow more so than lower rep sets.

So if you go from 135 to 165, a 30-pound bump, don't jump all the way up to 205 on the next warm-up set. That being said, below I have provided a series of percentages based off of your 1 rep max to use during each individual warm-up set: Warm-up Set 1: 30-50% 1RM. Attempt New 1RM: 100%+ 1RM. The specific warm-up refers to performing warm-up sets before the work set.

That's fine for training, but not for warming up. Many bodybuilders do far too many reps for their warm-up sets, if you look at powerlifting you will see that they start out with lower weights, higher repetition sets, and then as the way climbs the repetitions decrease, usually to singles or doubles before the work sets even if they are repetition sets. A warm-up set performed like the one above will not enhance performance. 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. Once you get up to 80 percent of your 1RM, stick to one or two reps. More than that, and you've turned a warm-up set into a work set. Do you even need to warm up? As far as how many sets and reps of warm-up weights, I always start with the bar (and 135). Your warmup sets will then be automatically calculated. To be honest, I try and do the least amount of warm-u; sets and reps as I possibly can, and you should too. How many sets do you do? Whats too much? There is no need to do so many reps in one warm-up set, as this increases the likelihood of lactic acid buildup.

Lower Body Mobility (34 minutes) a. Mistakes on the warm up generally arise from 3 places: 1) Too many warm up sets. After you’ve gotten the warm up sets out of the way (which should be light weights to get the blood flowing) you should select a load of weight with which you can perform a minimum of 6-8 reps but not more than 12. This is an optimal way to warm-up for both bodybuilders and power lifters. Instead, use 185 or 195. The next set, you'd do 80% of the highest number of warm-up reps in a given set, which in this case is 8 reps. Pick up heavy stuff for 3-4 sets of 5 reps. And press, bench press, and deadlift to warm up for those lifts.