The Great Weight Debate

[EZ_E]

Most workouts go something like this:

Bench
2 x 135 for 12
2 x 225 for 10
2 x 315 for 8
2 x 405 for 6

Or someting like that

If our stength and stamina are @ a higher level when we 1st get to the gym as opposed to when we are done training, would it not make sence to start out (after warning up) with our heavier weight/lower reps when our strength is at it's peak and THEN decreasing the weight/increasing the reps?

Isn't it the same "the muscle is already worked" concept as training tri's after chest, etc.

I know certain days we are stronger than others and we can push it a little further and starting with "too much" might not be a great idea, but if you're training with you head (and not your ego) and you're warmed up then wouldn't the muscle be more stimulated this way?

Thoughts?

~EZ

 

[the.gladiator1987]

All i know is that you want blood flowing. Thats why its good to warm up

However i never warm up heavy. I feel like i get drained too easily.

Ill do 135 x10, 185 x 10, then try 285 x ?. Some people go 138, 185, 225, 255, then 285.

 

[iggy]

i agree, heavy jumps are the best type of jumps.

 

[timtim]

active warmup. you dont want to lose the stretch reflex of the joint for a compound movement by warming up with too many reps. get warm and go. dont work up to your max weight by doing useless sets.

 

[dabuffguy]

Warm-up and then go your heaviest sets first, IMO.

If your heavy set is your last set, at say 275lbs and you get 4 reps, then why in the heck wasn't your first few sets at 275 x 8-10 reps? That's a lot more reps with a heavier load. Doesn't that results in better growth stimulation? I would think so.

 

[Tatyana]

I like to warm up with a really light weight, high reps.

Depending on how cold it is in the gym, I might do more than one set.

Then I go directly into heavy sets.

I don't think there is any right way of doing it, you have to figure out what works best for your body to avoid injury.

 

[SaiBoT]

For strength training warm-up sets of a given exercise should be done always low reps, most srength coachs if not all vouche for this, then when you do assistance exercises you can go for higher rep-range. Referring to bump up the weights between sets, that's a personal issue, for example while upperbody press movements i prefer small increments of 10-20lbs, when doing squats and deads i can go with 70-90lbs.

For bodybuilding purposes it's all about pump, stretch and contraction, constant tension all of these are better achieved with higher rep ranges even during warm-ups, at the beginning it might be hard to endure, but that's just as anything else.

 

[Jocques Straap]

Couldn't have said it better myself, SaiBot!

 

[EZ_E]

Been training this way for a while and liking it...

K to tim, buffguy, tat, and sab

 

[Big_BK]

Just gotta find what works for you bro, everyone is different. When i first started i tried all different types of training and found what works best for me.

 

[ExtraMile]

Yeah bro I only do 1 or two warmup sets on bench, Ill usually do
110lbs x 10
135lbs x 4
then my work set which tomorrow will be 165lbs x5

Squats I do a few more Ill do like 135x10, 175x5 then my workset which friday will be aruond probably 235 x5

 

[SaiBoT]

Couldn't have said it better myself, SaiBot!

Thanks bro.

EZ_E thanks for the K.

 

[EZ_E]

Ferry St. K Alliance, kid!

 

[bblazer]

I warm up with high rep low weights, then I go to working sets.

However, my increase in weight in my working sets is generally pretty small. I don't make big jumps, and I get in a lot of sets at the same weight before I make the next increase. Generally speaking I try to get 3-5 sets of 3-5 reps before the next weight increase, most of the time making 4-6 jumps in weight.

If any of that makes sense.

B-

 

[sflanagan]

135x whatever, 225x30, 315x12, then pausework with 365,405, and 455...typical flat workout but i always change things up....i dont do any drop sets though. i believe in muscle memory....... in the end what works for one sometimes wont work for the other. listen to your body talking...just my .02

 

[Peteyboy]

1st exercise i.e bench

light weight warm up 10 reps
add a bit of weight 5 reps
add a bit more up to 75% of what I can lift for reps and perform 3 reps

Lots of mobility and after 3rd warm up set stretching.
I use this all the time, after the 3rd warm up set I have felt that heavier weight, feel more confident that when I bang on the extra 25% and start to pump it out that I have prepared my muscle.

If I feel confident…..I will push myself more

 

[b fold the truth]

Nobody starts with the empty bar?

 

[fortunatesun]

Nobody starts with the empty bar?

I do.

 

[djeclipse]

I do.

I always start with empty bar and go from there. Even if I am going for a one rep max.

I remember being at the gym and some guys would finish benching a top set of 185 and strip the bar down to 135 for me as that seems to be most guys at the gym's "starting warm up set". They always look at me strange when I tell them I start with the bar. If your top set is only 185, 135 is not a good starting warm up weight.

Anyway back on topic, warm up sets are just that, warm up, they are not working sets. The reps should be low and the weight should gradually increase until you get to your actual work weight/ set. Then you do the reps you intend on doing.

Starting with 12 reps, then 10 reps, then 8 reps then 6 reps etc. as the weight increases is not optimal, you just tire yourself out. Warm up with lower reps and save the reps for the actual working set. The body responds to the more load we put on it, those extra reps at the lower wight do noting by tire you out for your actual working weight/ set.

 

[Jocques Straap]

I'll use an empty bar. about 5 reps, just to groove the technique.

Wait, did bblazer just call 3-5 reps, high rep? lol that's awesome!