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HOW MANY WARM-UP SETS SHOULD YOU DO?
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- Опубликовано: 3 окт 2017
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used this for a PR dead today thanks. surprisingly very few video on actually warm up sets, not just mobility warm up on RUclips. thanks
Good info Bryce! That's about what I do for warm up as well.
Loved this video - straight to the point! Thank you.
great bite-sized video, just to the point, thank you!
this is the video i've needed for 3+ years
Thanks for this useful info!! I do heavy Bench and Heavy Squats in the same day (Hepburn), do you recommend following this warm up routine for each one of those exercises?
Still baffled bythe number of your viewers. Should be so much more. The quality and content of these vids are top notch.
cuz he doesn't dish out sexy answers!
Really enjoy the more in depth look at warmup s! Keep up the good work guys 👍
Nice stuff!
novice lifter warming up to 315... uwotm8?
@@MrFairworld
I'm not really sure where you're coming from with this statement. Many people who have trained for years who cannot Squat or DL 315 or only could after many years, are still likely in the Novice Phase of their strength, regardless if it took years of working on their "physique" or whatever they're doing to get to those numbers. That being said, most people in the strength world would consider a Novice to be anyone who can make workout to workout, or week to week STRENGTH gains.
I'm 180lbs and in my first 4 months or so of strength training I made WEEKLY linear gains beyond 315 for 3 sets of 5 on DL and right up to around 300 for 3x5 on Squat (I started around 185 for 3x5 on both lifts and increased 5-10lbs weekly). My friends have seen similar success. He's talking about doing 315 for DOUBLES. So yes, these are novice weights if you program correctly. Especially if you're weighing 200+, there is no reason aside from well below average genetics that you can't see weekly linear gains on Squat and DL up to 315. If you've ever done a Novice Linear Progression or if anyone you know has ever done an NLP and also gained weight while doing so (I weighed about 155 when I started, 180 after around 4 months and maintained 180-185 ever since) then you would see that 315, is in fact, a novice weight in the strength training world for a high % of athletes. The only other real exceptions would be for lightweight and/or female lifters. Obviously if you weigh 155, then squatting 2x your bodyweight for reps would not likely occur in your novice phase.
If he was specifically talking about Bench Press I would agree as a very low % of lifters, especially those who don't weigh a significant amount, would see 315 for doubles on Bench in their novice progression, but I don't think that is the case.
If it took you many years to reach these numbers, or if you have not reached these numbers, then you either did not do, or should be doing a Novice Progression
Unless you weigh very light like below 150lbs, 315 is novice for squat and deadlift.
These vids are gold. Keep up the good content!
If I am doing this warm up for bench press, how many sets will I be doing with the weight that I have worked up to? For example, I can do 12 reps with 185 lbs. How many sets would I do with that 185?
what's the rest period between the warm up sets?
The rest of the world would like to thank you for using metrics 🙏💯
What if you have a 3x6 rpe 8 And you are going for ramping sets? 6 reps until working set or reducing number as you going up?
My Calgary barbell routine:
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Is it alright for the back to ache a little or feel a little discomfort in the lower back after a heavy session of deadlifts and squats ? And to how much extent is form breakdown allowed when you're lifting near your maximal effort ? Some visual examples would be appreciated. Thanks in advance Bryce and btw congrats on being named by Candito as one of the best lifting RUclips channels out there :)
5zazen thanks a lot, that's been really helpful :)
Thank you so much for this video. I tried it today and went from 365 to 380 and felt good. Keep up the great videos ✌️
I feel like I should tell him what kind of latte I want
How much time are you in the gym?
Should you do this for every movement you do in the workout? Or just at the start on your compound lift?
compound
How much time i "need" to rest between warmp up sets?
Good video man.
So that was a total of 34 sets, would that be the workout of the day or should i do something else
😆
8 not 34.
it's 34 reps not set
What's a ramp up set? The first set of your trying to find your RPE?
Exactly!
Is this type of warm up good for working sets of 5 to 8 reps or just in lower range?
Make sure ur warmed up before even starting with the empty bar. If that’s the case , than this warmup applies to any rep range
I can only bench 40 kg for 4x6. How do I warm up to such a low weight?
Is this consistent when working up to working sets of 6-10 reps? Eg doing doubles while working up to a 4x8 etc
Generally, yes but i would probably do more reps in total, maybe bumping the 3 up to 5 and the 2's to 4's or so
Calgary Barbell thanks heaps!
Very nice warm ups, good feeling on the way up. Readiness for Top set in best!
Rest time between warm up sets?
Up to 75% range you shouldn't need more rest than it takes to get the plates loaded. Past that 1-2 min.
But what about deadlift?
Warm ups are àlways auto regulated, Feeling good bigger jumps, less set's, less reps, conserve energy it's going to be a good session. Feeling tight and sore more, I'll repeat warm up set's until they feel good.
This is very good advice, it's also possible to work-out slight niggles that occur during the early phase of the exercise using this technique.
As a person who has had lower back problems in the past i also make sure i do at least 1x20 rep set at low to medium weight to mild discomfort before i start climbing to more serious weights, if i ever neglect to do this my lower back problems tend to reappear.
I warm up with overhead squats because I'm crazy. Now what.
ATTTTTA BABBBBE
Has this scheme been useful for warming up the day on the platform? My first meet incoming!
How did you do??
@@henryarnold972 Did bench only bc reworking sq/dl pattern. Kg: 102.5/107.5/112.5 (failed last). Was really fun and was with close grip. Now going wider to cut more rom since arms are short and take advantage of decent arch. Got second in bench portion because my friend cut mad weight, but he has been training 10 years.
Generally how much rest between warm up sets?
Until you get to 75% or higher, basically as long as it takes to load the bar.
If I’m doing multiple exercises in on session do I need to warm up like this for each exercise?
I would likely only use this for your comp lifts. You can get away with less warmups on lower priority movements (generally) because they are later in the session and have lower absolute loads
Would you suggest this warm up scheme even working up to a 1,2 or 3RM?
Yeah definitely!
What if you are warming up for a secondary movement? For example: pause squats, at what point do you start pausing your reps? Or does your entire warm up consist of pauses?
I would pause them all
45% or 65% of what? you're body weight? how do I figure out my "working weight' if I'm just starting?
deadlift for example. 100kilo is your goal fr the day. use percentages of 100 kilo
I'm 3 years too late to this video!!!!
so I will finish one deadlift session in 20 mins maybe more and they also suggest that you should spend around 40 mins in the gym otherwise your body starts to release cortisol.
I currently squat 780 lbs for a 1RM (Not super impressive, weight is 270ish)
I do empty bar x 10
135 x 8
225 x 6
315 x 5
405 x 3
495 x 1
Then working sets.
Who has the time for this
8 warm up sets??? How many working sets and how long would all that take in the gym lol