Warm-up sets...is this okay?

[Bonny_Lassie]

Hey peeps!

I've just been reading up and aquiring as much knowledge as possible about getting BIG :)!

Anywayz, I've been reading the New Rules of Lifting, and Mark Ripptoes Starting Strength along with some other stuff.

I never really done warm-up sets before, because I was lifting lighter and higher rep ranges, and my workouts were so long that I didn't have time for warm-up sets anyway. So I'm now lifting heavy and within the 6-8 rep range and doing compound exercises and no isolations. Clearly warm-up sets are now very important! Yet, different sources have different opinions about the number of warm up sets you should do. Mark Ripptoes Starting Strength states 4 warm up sets, gradually increasing the weight to 85-90% of the weight you will use for your working sets. At first I thought this seemed like a lot, but when I put it into practice it felt pretty good, and I surprised myself by how heavy I was lifting!

Basically I'm just checking to see if you ladies thing that this is okay, because as I mentioned, different training programmes/books have different approaches.

Thanks!

[Amanda76]

Hey peeps!

I've just been reading up and aquiring as much knowledge as possible about getting BIG :)!

Anywayz, I've been reading the New Rules of Lifting, and Mark Ripptoes Starting Strength along with some other stuff.

I never really done warm-up sets before, because I was lifting lighter and higher rep ranges, and my workouts were so long that I didn't have time for warm-up sets anyway. So I'm now lifting heavy and within the 6-8 rep range and doing compound exercises and no isolations. Clearly warm-up sets are now very important! Yet, different sources have different opinions about the number of warm up sets you should do. Mark Ripptoes Starting Strength states 4 warm up sets, gradually increasing the weight to 85-90% of the weight you will use for your working sets. At first I thought this seemed like a lot, but when I put it into practice it felt pretty good, and I surprised myself by how heavy I was lifting!

Basically I'm just checking to see if you ladies thing that this is okay, because as I mentioned, different training programmes/books have different approaches.

Thanks!

Sounds good...the 85-90% is performed with few reps, while your first warmup sets contained more reps, correct? Max-OT uses a similar approach referring to the higher rep sets as warm ups and heavier warm up sets of 3 and 1 as "acclimation" sets (to prepare you for the load you're about to press for reps). I don't always do Max-OT, but still use that warm up approach on the first exercise for any muscle group.

[Bonny_Lassie]

Sounds good...the 85-90% is performed with few reps, while your first warmup sets contained more reps, correct? Max-OT uses a similar approach referring to the higher rep sets as warm ups and heavier warm up sets of 3 and 1 as "acclimation" sets (to prepare you for the load you're about to press for reps). I don't always do Max-OT, but still use that warm up approach on the first exercise for any muscle group.

Hey Amanda!

Thanks for your reply! Just wanted some confirmation that what I'm doing is ok :)!

Yes - in the book, the work sets are 5 reps, and so the warm up sets are as follows:
2 x 5
1 x 5
1 x 3
1 x 2

However, I have slightly modified it as I am doing 6-8 reps for my working sets so my warm up sets went as follows:
1 x 10
1 x 8
1 x 6
1 x 3
Then into my work sets of 4 x 6-8

[Linds33]

I personally don't add a TON of warm-up sets on my regular workout days, however if i am trying to max out or attain a PR I will add in a fair amount of warm up sets. For me a lot of it is time based. I try to limit my workouts to 45 minutes during the week so for me to do a long warm up really cuts into my actual lifting time.

I do always make sure i do at least 2 sets of 10 reps of light weights before i start to lift heavy. I also lift progressivley heavier as i workout. So i will usually end up doing 5 sets, but each of those 5 sets will vary in weight and reps. I usually start with lower weight and higher reps and then go to higher weights and lower reps until I max out.

I also do active stretching during my workouts in order to warm up my muscles and joints. This is mostly for my lower back issues, rhomboid muscles problems and knee issues.

Oh, and invest in a foal roller if you don't already have one! :) Those thigns are AMAZING for your muscles, especially if you are lifting heavy.

[Bonny_Lassie]

I personally don't add a TON of warm-up sets on my regular workout days, however if i am trying to max out or attain a PR I will add in a fair amount of warm up sets. For me a lot of it is time based. I try to limit my workouts to 45 minutes during the week so for me to do a long warm up really cuts into my actual lifting time.

I do always make sure i do at least 2 sets of 10 reps of light weights before i start to lift heavy. I also lift progressivley heavier as i workout. So i will usually end up doing 5 sets, but each of those 5 sets will vary in weight and reps. I usually start with lower weight and higher reps and then go to higher weights and lower reps until I max out.

I also do active stretching during my workouts in order to warm up my muscles and joints. This is mostly for my lower back issues, rhomboid muscles problems and knee issues.

Oh, and invest in a foal roller if you don't already have one! :) Those thigns are AMAZING for your muscles, especially if you are lifting heavy.


Oh yes I have foam rollers-of different firmness! I love torturing myself with them :)! Absolute agony! But worth it!

I'm not really restricted with my time in the gym, so I'm cool with spending extra time doing progressive sets!

[Linds33]

Oh yes I have foam rollers-of different firmness! I love torturing myself with them :)! Absolute agony! But worth it!

I'm not really restricted with my time in the gym, so I'm cool with spending extra time doing progressive sets!

If you have the time for progressive warm ups then they are really great!

I have had some excellent PRs in the gym after spending a lot of time with progressive warm ups. And I am glad you are reading SS. That book is great. I have been lifting on and off for 8 years and after reading Mark's book this summer my whole weightlifting routine changed. Plus his gym is spectacular. It is a real gym with real equipment :)

[Bonny_Lassie]

Plus his gym is spectacular. It is a real gym with real equipment :)

As opposed to those fake gyms with all the plastic equipment.....:)!

I know what you mean about SS - it's a great read! It's amazing how much you can learn and realise all the stuff you were doing so wrong after reading books like this!