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If my goal is to bench 405 for 5 sets of 4 then I will do 4 to 6 warm up sets progressing up in weight until I start my working sets. Warm-up this way most of the time. Its a good way to increase volume slowly.
Q and A: Separating Warm-Up Sets and Work Sets. Share This: Q: Hey Tony, I was wondering if you could write up a blog post on the proper way to work up to a heavy set, like when you work up to a 1rm, 3rm or a 5rm.When does the warm up end and the work sets begin, etc? Thanks in advance, love the blog.
3 No enough warm up sets or too big of a jump in last warm up set s to work weight Mistake 1: Too Many Warm Up Sets, Too Many Warm Up Sets Too Close to Work Weight This is a fairly common mistake, often caused by a lack of confidence in the lifter.
An important part of benching heavy weights is energy conservation. Out of all the ways you could waste energy, excessive warm up is the biggest culprit. It's important to warm up thoroughly to avoid injury, but if you do too many warm-up sets, you'll squander your energy and become fatigued before you get to your heavier "work sets."
How to Properly Work Up to a 1 Rep Max. Warm-up; 1×10; 1×8; 3×5; 2×3; Complete this workout and work your way up slowly. Remember how the sets of 3 reps feel. Journal it if you have to, because next week will be the real thing. Do not do the same weight for all sets of 5 and 3. Each set should be going just a little bit heavier.
If your goal was to bench press 200 lb. for 5 reps, you would perform a warm-up with 100 lb. for 8 reps instead of multiple sets of 5. Many benefit from the concept of auto-suggestion, or performing the same number of reps for both the warm-up and working sets to build confidence.
Using Warm-up Sets Properly. Warm-up sets are critical to preparing for heavy lifting. You can use them for any exercise, but they are especially important for heavier sets of deadlifts, squats, bench presses, and pull-ups. I require my clients to do 2-3 warm-up sets before any heavy lift.
For example, a stronger individual may take significantly longer to warm up than a weaker individual as the stronger person will be working up to a higher weight. That being said, most trainees would do well to perform somewhere between 4-10 warm-up sets prior to attempting a new 1RM.
Before doing any exercise, you should definitely do some warm-up sets as to avoid potential injury when dealing with heavy weights. Warming up on a strength training routine is very simple. A lot of people dont like doing warm-ups so they simply avoid them, which is a terrible thing to do.
Update: Here is a Spreadsheet that generates your complete SS Routine including the warm-up sets. Found this Starting Strength Warm-Up Calculator Spreadsheet. Of course its not just applicable to Starting Strength, but for every lifting workout.. Instructions 1 Follow the link. 2 Select the File button in the left hand corner.
Doing a few sets of 10 with 135 pounds isn't a smart way to warm up for benching 300 or more pounds. The intelligent way to warm up is known as "ramping up." Ramping up involves doing a specific number of sets of an exercise, each set decreasing in reps but increasing in load, before hitting your work sets.
Choose the Lift Bench, Squat, Deadlift, Press, Clean, etc.. Warm-up; 1×10; 1×8; 3×5; 2×3; Complete this workout and work your way up slowly. Remember how the sets of 3 reps feel. Journal it if you have to, because next week will be the real thing. Do not do the same weight for all sets of 5 and 3. Each set should be going just a little bit heavier.
The last thing I want you to do is a couple quick, half-assed warm up sets and then one or two work sets. Thats a terrible approach that doesnt fully fire up your central nervous system and makes you more prone to injury. What Exercises Should I Work Up On? All of the big, compound barbell exercises.
Design your warm up sets to avoid fatigue. Starting with smaller weights, work your way up to the actual working weight you have in mind for your exercise. However, as the amount of weight you use goes up, the number of reps you do should go down. An example warm-up sequence might look like this: Begin with 1 very light set with light dumbbells.
The Two Warm Up Set Method. In an ideal world and of course, it never is , Id recommend doing two warm up sets for each weight jump, until you get to about 75-80 percent of max.. If you do one set per weight jump, as most people do, each new set is by definition harder than the set before it, if for no other reason than the fact that its heavier.
INCREASE YOUR BENCH: the warm up Silent Mike. Unsubscribe from Silent Mike? Cancel Unsubscribe. Working Subscribe Subscribed Unsubscribe 157K. Bench Press Warm-Up with Joe Sullivan
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. That's fine for training, but not for warming up. Don't do any warm-up sets with 95 percent or more of your 1RM. It's heavy enough to tire you out but not heavy enough to prove anything.
My warm-up procedure is four sets at 6 to 7 reps starting with just the bar progressing to 40% to 50% of the poundage for my first working set. I do this for all compound exercises. I think high warm-up reps create lactic acid in the muscles that may not be eliminated before the first working set.
But were not talking about the warm up you do when you walk into the gym dynamic stretches, activation drills, cardio, etc. were talking about the warm up sets you do before lifting
Here's everything you need to know about warming up for weight training exercises. someone bench pressing 275lbs would need more warm up sets than someone bench pressing 135lbs. Or, if you want to look at it from the other point of view, the person bench pressing 135lbs just doesnt need as many warm up sets to work up to their lesser weight.
If your assistance lift is very similar to your main lift you need very little in the way of warm up or work up sets. If you bench press as your big lift of the day and follow it up with an incline dumbbell press your sets might look something like this: 90 x 8 8 Responses to Working Up To One Top Set
Do warm-ups until you feel warm. The principle point of them is to avoid injury, and to get you moving so that you can push to your limits. Assuming you warmed up, or are warm, and then started a working set, by the time you've completed one or two working sets again, assuming you aren't in pain/struggling you're warm.
When your work set is 185x5, make your first warm-up 95x5. In both of these cases, you will need full-diameter plates lighter than the 45lb/20kg plates, like bumper plates or plastic training plates. When you are pulling above 225 for your work set, start with 135x5. No need to do multiple sets of our empty bar here.
This is also a quality method of warming up the CNS, especially when the first working set is a relatively low-rep, heavy set say using 5 reps, for example . 225 pound bench press example. The following example provides a typical warm up set approach for a lifter whos first working set on bench press will be with 225 pounds: Bar x 10-15 reps
Warm Up Routine Specific Warm Up Example: Lets say your first exercise is the bench press. Your routine tells you to do 3 sets of 5 reps. You plan to do 225 lbs for each set, which well assume is a heavy weight for you.