Yeah or like the same weight too but 1-3 reps depending on how heavy it is, power lifters do that to prime their nervous system, usually with insanely heavy weights in the top position, thinking mostly rn about rack holds or whatever for squats
Yup. It's probably a good idea to do as the last warm-up of the first exercise of each muscle you work out that day. I've been doing this and it has been surprisingly pleasant, and it isn't too hard or too time-consuming, since it's only one extra set for about 1 or 2 reps
@@saviourr69 I once did this by accident. Have put 20 kg extra on my squat which I did around 80kg at time. Did like 3 reps before realizing. My 80kg went smoothly as butter after that hahah
Very useful thanks! One thing that I also find useful is using what you called isometronics in one old video. If you do the exact exercise that you are going to do on a static way with max effort, one set of 6 seconds could get you to a great level of motor unit recruitment very fast and get you ready for the weight
Damn, this is on point. I always wondered why a weight that I can usually lift with relative ease is always so heavy the first set. I'm gonna try this with my Bulgarian split squats!
PAP would work better with a partial rep range like a Rack hip hinge with 100 percent of your maximum for 1-3 reps. Then going to your working sets for 75-85% with full Range of motion. Or a PTP (post tetanic potentiation) 1-6 contrast style where you'd do 1 rep of 92.5-95% of your 1rm. Rest 2 mins then perform 6 reps of 82.5-85% of your max. Priming the nervous system before each working set is old now but it never stops being effective.
good poit and it make sense based on my experience. just did belt squat this morning and my 1st working set did feel so heavy and only manage to do 4 reps. the next working set with the same weight i manage to do 9 reps.
For warmups I basically just do 4 or 5 sets of 1-3 reps on my first compound movement, slowly building weight up to my working set, with the last warmup set just being 1 or 2 reps at working weight.
Eugene is on point here. I started warming up for first exercise of each muscle group like this: -something around 50% of what I can do for 12 for 12 reps -something around 75% of what I can do for 12 for 5 reps -something around 90% of what I can do for 12 for 3 reps -what I intend to be my first working weight for 1 rep. It’s really helped me gauge, “oh yeah, I got a few of these working sets in the tank.” To clarify: if I’m doing a back day, I’ll do this warmup on my first exercise, rows for instance. If I’m going to lat pulldowns next, I might only do 1 quick warmup set as my back is already warmed up.
i do this too when warming up. the first time i lift, it stresses the CNS, so i take a 30s break then go again and my CNS has adapted. i think thats whats happening haha🤔. great minds think alike!
I like doing a heavier 1st working set of 1-3 reps to wake everything up. On bench press it might be 10-15 lbs above my working weight. I find my 3rd set of 5 is generally my strongest as everything falls into place. After that fatigue sets in and they get harder to complete.
I just do one warm up set with the same exercise but low weight high reps until pumped. Then I do one set to failure, ending the set on a negative hold. My workouts are always under 10 minutes.
Never tried that, I go to the gym with a partner so we tend to help with the first set on our max weight then back off and carry the set on ourself, then re-spot at the end on that final rep we can’t fully hit! But this seems like a cool idea to try if your partner can’t make it that day!
I remember Jared Feather talking about something very similar to this. I think he called it a potentiation set. Anyway, I've had a lot of success with them.
Ever do a bodyweight set of pullups or dips after your heaviest weighted set? I get literally twice as many bodyweight reps after heavy work than if I only do bodyweight first.
First heard this from Dr Mike Israetel, basically I do a PR every session then go down to my working weight/working set. I found it amazing for my DB press, squats, and deadlifts. Working weights just fly!
Thats what I do. Lets say my setroutine is 5 by 5 reps with 85kg. So I do 1 set of 5 with 50kg, 1 set of 5 with 75kg 1 set of 3 with 100kg and then I start my traingsets 5 by 5 with 85 kg. Works perfect for me.
If I want to get say 3 sets of 10 reps at 225, i warm up and then do like sets of 4 at 200 215 230 245. Then when I go down to my first set of 225, its light. Im activating my chest amd acclimating it to much heavier load, to make my working sets easier.
I actually do this when I'm doing a weight I haven't done before (progressive overload). A feeler set/rep or just even to unrack the weight so I can get used to the new weight that I'm gonna work out with.
So do a heavier weight first then racking it, switching with the actual weight you're planning to train and then start training like normal For example: . After 1-2 warm up set . 315 for 5 rep . 280 for 8-10 rep Continue your workout with the weight above with as many sets as you've planned The reason why starting with a heavier set is so that you can warm up your nervous system and make it prepared to another set with that weight before but doing it with a lesser weight makes it "easier" because it has prepared itself to do that weight.
Another kind of similar thing you can try out is using a heavier weight and just holding it for 10 seconds but not doing a rep and then doing your first set.
Its a setup problem. That's why people feel like the first rep of the deadlift is so hard. It's because only after they finish the first rep they get into the correct position.
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I do often feel like my second working set is my best set
100%
That's what I kept telling her but she still hasn't replied back
@@yahya123ftw😂
maybe warm up before starting your first main set
I don't because I go to failure and beyond at my first and strongest set lol.
Solid - one of the worst feelings ever when you get in there and what should feel cosy enough suddenly weighs a ton haha
That's just life on a cut 📉
I've heard Dr Mike Israetel suggest this with a slightly heaver weight than the working set, calling it a "potentiation set"
Yeah or like the same weight too but 1-3 reps depending on how heavy it is, power lifters do that to prime their nervous system, usually with insanely heavy weights in the top position, thinking mostly rn about rack holds or whatever for squats
Yup. It's probably a good idea to do as the last warm-up of the first exercise of each muscle you work out that day. I've been doing this and it has been surprisingly pleasant, and it isn't too hard or too time-consuming, since it's only one extra set for about 1 or 2 reps
@@saviourr69 I once did this by accident. Have put 20 kg extra on my squat which I did around 80kg at time. Did like 3 reps before realizing. My 80kg went smoothly as butter after that hahah
Yes or a harder version. Like I do two long paused reps of bench before my working set at the same weight and it really makes a big difference
Uhh not a good idea to go heavier than your working set if you're already close to maxing out in your working sets.
I love it when content creators don't tell you "you should do this", but actually encourage people to do what fits them, you're cool
Love this dude. He gives information without all the "your doing this wrong"... everyone is different and bodys move and react differently.
Very useful thanks! One thing that I also find useful is using what you called isometronics in one old video. If you do the exact exercise that you are going to do on a static way with max effort, one set of 6 seconds could get you to a great level of motor unit recruitment very fast and get you ready for the weight
Damn that's actually pretty good advice. Seconds sets tend to always feel easier/lighter.
This jas worked for me in the past. Good advice id say
You will get v more from this if you press an immovable weight with all your might for 20-30 srconds
Bruce lee style! Nice
oooh never heard this trick before, very interesting
Damn, this is on point. I always wondered why a weight that I can usually lift with relative ease is always so heavy the first set. I'm gonna try this with my Bulgarian split squats!
I do this with bench and squat and it works wonders
PAP would work better with a partial rep range like a Rack hip hinge with 100 percent of your maximum for 1-3 reps. Then going to your working sets for 75-85% with full Range of motion.
Or a PTP (post tetanic potentiation) 1-6 contrast style where you'd do 1 rep of
92.5-95% of your 1rm. Rest 2 mins then perform 6 reps of 82.5-85% of your max. Priming the nervous system before each working set is old now but it never stops being effective.
Oh I just have that activation set as the last set of my progressively heavier warmup sets lol, how lucky
Damn, I'm not alone!!!!!!!!!
Comments 💀
Bruh. Damn bots 🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️
good poit and it make sense based on my experience. just did belt squat this morning and my 1st working set did feel so heavy and only manage to do 4 reps. the next working set with the same weight i manage to do 9 reps.
I always do a single with my workout weight... Never knew it was smart to do so 🙂
For warmups I basically just do 4 or 5 sets of 1-3 reps on my first compound movement, slowly building weight up to my working set, with the last warmup set just being 1 or 2 reps at working weight.
Eugene is on point here. I started warming up for first exercise of each muscle group like this:
-something around 50% of what I can do for 12 for 12 reps
-something around 75% of what I can do for 12 for 5 reps
-something around 90% of what I can do for 12 for 3 reps
-what I intend to be my first working weight for 1 rep.
It’s really helped me gauge, “oh yeah, I got a few of these working sets in the tank.”
To clarify: if I’m doing a back day, I’ll do this warmup on my first exercise, rows for instance. If I’m going to lat pulldowns next, I might only do 1 quick warmup set as my back is already warmed up.
I also watch dr Mike ;)
i do this too when warming up. the first time i lift, it stresses the CNS, so i take a 30s break then go again and my CNS has adapted. i think thats whats happening haha🤔. great minds think alike!
Yeah thats pretty much it AFAIK!
That’s amazing
Unfortunately
It Doesn’t work when you are doing a 1RM
I always do a half set to warm up first. Help to loosen up my joints and warm up muscles. Especially shoulder exercises like delt raises
You tried Reverse Pyramid? That’s even better
Do you mean a warm-up set? Yeah, I've warmed up before.
No.
Just warm up with light weight. Then go heavy to moderate after 2 light warm up sets. Warm up shouldn't be a work out.
Just warm-up property 🤷🏿♀️🤷🏿♀️🤷🏿♀️
I like doing a heavier 1st working set of 1-3 reps to wake everything up. On bench press it might be 10-15 lbs above my working weight. I find my 3rd set of 5 is generally my strongest as everything falls into place. After that fatigue sets in and they get harder to complete.
I just do one warm up set with the same exercise but low weight high reps until pumped. Then I do one set to failure, ending the set on a negative hold. My workouts are always under 10 minutes.
Basically warm up
no you warm up first
Somebody say, p’p’post activation potentiation?
Mike o Hearn has been doing this for years and years while people have bad mouthed his training style
Yeah, I noticed this a few yeats after I started lifting 😅
Good stuff!
How long should we rest after an activation set?
Never tried that, I go to the gym with a partner so we tend to help with the first set on our max weight then back off and carry the set on ourself, then re-spot at the end on that final rep we can’t fully hit! But this seems like a cool idea to try if your partner can’t make it that day!
I seen people do an activation set that is like 20+ lbs over their working sets
My warm up is usually a set of heavier weight with few reps. 👍🏻
Why does that happen and why does it work after the rest as to let's say going higher instead after racking the weight?
So you’re doing an activation ‘rep’, Eugene? Or do you do a set?
This explains why my 3 sets of 10 always becomes 4 sets 😅 I always feel like I need another one
That is exactly what I do.
Jesus Christ died for our sins
Activation *rep
I remember Jared Feather talking about something very similar to this. I think he called it a potentiation set. Anyway, I've had a lot of success with them.
Pointless
Rescv
Ever do a bodyweight set of pullups or dips after your heaviest weighted set? I get literally twice as many bodyweight reps after heavy work than if I only do bodyweight first.
Nice
Gold
👍👍👍🙏🙏🙏🍀🍀🍀❤❤❤
First heard this from Dr Mike Israetel, basically I do a PR every session then go down to my working weight/working set. I found it amazing for my DB press, squats, and deadlifts. Working weights just fly!
Aka a warmup ?
Thats what I do. Lets say my setroutine is 5 by 5 reps with 85kg. So I do 1 set of 5 with 50kg, 1 set of 5 with 75kg 1 set of 3 with 100kg and then I start my traingsets 5 by 5 with 85 kg. Works perfect for me.
I do sets of ten and usually the first set feels harder than the 2nd. Only slightly
Just do whatever lmao thanks . Prime cns and muscle with light weight pre exhaust
Amazing advice brother❤
If I want to get say 3 sets of 10 reps at 225, i warm up and then do like sets of 4 at 200 215 230 245. Then when I go down to my first set of 225, its light.
Im activating my chest amd acclimating it to much heavier load, to make my working sets easier.
I actually do this when I'm doing a weight I haven't done before (progressive overload). A feeler set/rep or just even to unrack the weight so I can get used to the new weight that I'm gonna work out with.
I hope everyone is doing at least 2or3 reps with working weight to let the muscles know what’s coming.
That's why I do 4 sets. 1 set to get the kinks out (form, breaching, technique) then 3 sets of "fuck this shit is heavy"
Been doing this on db presses as the weight jump is too high.
How long would you rest after activation set?
I personally do around 60 seconds. But depends on the exercise or how I'm feeling
Helps when I squat 500+. I like one rep before I do my sets of like 2+
For bench : when maxing out do 110% hold or heavy loads go 10-20% higher and hold
So do a heavier weight first then racking it, switching with the actual weight you're planning to train and then start training like normal
For example:
. After 1-2 warm up set
. 315 for 5 rep
. 280 for 8-10 rep
Continue your workout with the weight above with as many sets as you've planned
The reason why starting with a heavier set is so that you can warm up your nervous system and make it prepared to another set with that weight before but doing it with a lesser weight makes it "easier" because it has prepared itself to do that weight.
I'll give this a try
by the way I'm assuming this is an addition to warmup sets?
It’s called “post activation potentiation”
That's literally shown in the video.
Nervous system getting primed. “Oh yeah, we remember how to do this.”
Sometimes I do this and it's great, never seen anyone talk about it though. Not just me, nice.
I like to do what I think is called an overwarm set where you rep a weight slightly higher than your proper set weight.
Another kind of similar thing you can try out is using a heavier weight and just holding it for 10 seconds but not doing a rep and then doing your first set.
I do the same thing feels better however it’s usually after my second set.
We used to call it the rule of engagement or the art of activation...
Bro love the shorts when you got time please make more on join recovery and training
It gets your CNS firing and ready for the lift.
So this activation set is just one rep right?
As many as you like, I normally do 1-3 reps
@@coacheugeneteo I see. So if I’m strength training, at the range of 4-6 reps on my first set then I should probably just do 1 right lol
Whats a proper rest! 2 mins?
It differs from a person to person. It's pretty much once your heart rate goes back to normal
Kinda like a ratchet set
Its a setup problem. That's why people feel like the first rep of the deadlift is so hard. It's because only after they finish the first rep they get into the correct position.
Called a warm up