[Irish100m]

Irish100m on April 6, 2012 at 7:20 am #18277

what’s the best way to warm up for it, how many reps/sets to warm up to max and at what weight?

[Mccabe]

Mccabe on April 6, 2012 at 8:12 am #115949

Depends on the exercise and person, I like to do a set of 5 with my 8rm or a set of 3 with my 6rm then take about 5-10 minutes recovery then come back to it.

[comando-joe]

comando-joe on April 6, 2012 at 8:23 pm #115957

Callum, personally i think that’s too many reps if you want to max. I normally do something like thisfor cleans, bar, 60, 100,120×2,140×1,160×1,170×1, then whatever i feel my max is on the day, could be 175-80. And front squat something like 100×3, 140×2, 160×2,180×1 200×1 210×1.

It is probably individual, but lower reps for lower weight is best for all weightlifters i’ve seen. With 60-100 i always throw it about a little – clean then press over head, couple atg squats with it to warm up the legs. I’d say do what you feel you need to, no need to get the stopwatch and the calculator out.

[Mccabe]

Mccabe on April 7, 2012 at 2:06 am #115958

5 or 3 reps compared to 8 or 10??

[Josh Hurlebaus]

Josh Hurlebaus on April 7, 2012 at 2:48 am #115959

I start with 50% of my max and just do sets of 2, adding whatever feels like good weight, usually at least 25lbs per set

[star61]

star61 on April 7, 2012 at 3:30 am #115960

what’s the best way to warm up for it, how many reps/sets to warm up to max and at what weight?

The best way is to warm up slowly and thoroughly. After a good, thorough, overall warmup, do doubles up to about 70% 1RM, taking whatever jumps in weight makes you feel comfortable. Then singles with 5 minutes rest until you are at max, taking about 10 minutes between your heaviest singles. Any shorter than 10 minutes and you may cheat yourself out of a few pounds; any longer you may start to stiffen.

Trying to conserve energy by rushing up to your max is not very smart, but neither is doing excessive reps that tire you out without preparing your body for the heavy loads.

[comando-joe]

comando-joe on April 7, 2012 at 3:53 am #115961

5 or 3 reps compared to 8 or 10??

So you jump right in at 5 or 3 reps at a heavy weight, then max? My strength level is very high, so even if i start at 50% it’s quite heavy for the joints, so that’s why its 8-10 reps. Anything below 80% i count as a warm up anwyay.

Doing 5 reps of an 8rm would bring my max way down. I guess it depends how fast twitch dominant you are though.

[Mccabe]

Mccabe on April 7, 2012 at 6:30 am #115967

After a warmup I would. Its different backgrounds though, I find a set of 5 with an 8rm weight quite comfortable because of an endurance/conditioning background. You coming from a strength backround can work that close to your 1rm without it being a problem. If I tried to work up to that high a percentage before a 1rm it would tire me out.

[Roswell]

Roswell on April 7, 2012 at 2:49 pm #115971

Coming from a powerlifting lifting background – who are all about the 1RM:

https://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_warm_up_for_a_onerep_max

the short of it:
Warm-up set # %1RM Reps Rest after set
1 ~ 30-50% 8 ~ 2 minutes
2 ~ 60% 5 ~ 2 minutes
3 ~ 70% 3 ~ 3 minutes
4 ~ 80% 1 ~ 3 minutes
5 ~ 90% 1 ~ 5 minutes
6 (max out) 100% 1 5-15 minutes
7+ (max out) ~+2-5% 1 5-15 minutes

[richard-703]

richard-703 on April 8, 2012 at 6:04 am #115964

When I was powerlifting I used to only warmup to ~60% for squat competition.
e.g.
45 lb x8
135 lb x8
225 lb x 5
315 lb x 3
405 lb x 2

open ~661 lb

This would be over a period of time with other dynamic type warmups.
The reason I didn’t go past 405 is that I felt very sound with my technique and the stress of comp can cause fatigue if you do too many.
Also with plenty of jokers milling around trying to get warmups in I found it better to keep it to a minimum.
I might go to a higher % if it were say bench in the gym.