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Warm up - May 2 2008 11:38:52
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dazza1969
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Joined: Mar. 17 2008
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Hi all, been wondering , when you guys quote doing 4 x 8 , 3 x 10 or whatever is this including a warm up ?
Also a what sort of percentage would a warm up set be of your main weight and how many reps if your going tobe doing sets of 10 for example in your main workout.
Cheers
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RE: Warm up - May 2 2008 11:46:36
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dirtyvest
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When sets etc are stated I would always assume it is only work sets that are quoted. Warm-up sets will vary person to person. Personally I only warm up on the 1st exercise unless I'm doing a heavy exercise where it would be prudent to have 1 or 2 build up sets
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RE: Warm up - May 2 2008 11:48:27
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Icemansoldier
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From: Northern Ireland, Londonderry
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I only warm up with 1 light set too, no more sets needed to warm up imo
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RE: Warm up - May 2 2008 11:56:37
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fun meter
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I always do a light warmup with just the bar and ROM work, just to warm up initially.
Squats, Deadlifts etc... I do 2-4 sets for warmup. I up the weight each set, and lower the reps (e.g. 100kg DL - 40kg x8, 60kg x5, 80kg x3, 100kg 4x6).
For compound exercises (rows, chins, DB Press, Leg Pres...) I usually do 50% of my working weight, for the same amount of reps (e.g. 1x8), then go on to do working sets (e.g. 3x8).
Isolations at the end (curls, shrugs, Lat Raises), I dont usually do any warm up sets.
Thats what I prefer and works for me. But everyone is different, try a few different ways and find what your comfortable with, theres no set way.
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RE: Warm up - May 2 2008 14:05:56
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Raskolnikov
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I usually do several light warm-up sets before starting properly, building up to my working weights
So if my work sets were at 100kg, I'd warm up something like this:
30kg x10
50kg x5
80kg x3
I don't go by percentages or anything like that, just a bit of trial and error really. The aim for me is, rather than jumping in too soon with heavy sets, gradually acclimatise myself to the heavier weight, without overdoing it during the warm-up sets
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RE: Warm up - May 2 2008 14:51:33
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dazza1969
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Think my warm up set may be too heavy then, for example my working weight for arms curls is 80-90 lbs but my warm up is 60 lbs, may lower this a bit leaving with a bit more energy for the main course. Counting my warm up I've allways made my 3rd set the heaviest.
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