p.bxtrm
:
30 reps warmp is a lot. I do 10-12 reps.
just 1-2 reps and increase weight. Just want the muscle to feel the weight with a rep. If first rep doesn't feel great I another. for a working set of 8-12 reps.
PeteCoops
:
Depends on the exercise, how complicated the movement is, previous weakness or injury and what body part I’ve been working the previous set.
Simple movements like bench one set 8-10 reps about 50% weight works for me.
Squats on the hand due to previous injuries I’ll do 3/4 sets of light and work up.
If I’m hitting something like triceps after already doing bench, no warm up needed.
JesterSpirit
:
For bench press my warm up is a little complicated but after reading up on it, it has shown to help increase strength and it has helped me do just that. This is just mine but depending on your weights it can vary.
8 sets total
5 warm up 3 working
1: bar only 15reps
2: 50% my first working set 8 reps
3: 65% first working set 5 reps
4: 80% first working set 3 reps
5: 90% first working set 1-3 reps
6: 1st working set
7: 2nd working set
8: 3rd working set
6 comments
just 1-2 reps and increase weight. Just want the muscle to feel the weight with a rep. If first rep doesn't feel great I another. for a working set of 8-12 reps.
Simple movements like bench one set 8-10 reps about 50% weight works for me.
Squats on the hand due to previous injuries I’ll do 3/4 sets of light and work up.
If I’m hitting something like triceps after already doing bench, no warm up needed.
8 sets total
5 warm up 3 working
1: bar only 15reps
2: 50% my first working set 8 reps
3: 65% first working set 5 reps
4: 80% first working set 3 reps
5: 90% first working set 1-3 reps
6: 1st working set
7: 2nd working set
8: 3rd working set
Works for me. Hope it helps.