Shannon Pittman - Warming Up For Mass Gains!

[webmaster]

Since I've spent quite enough of my training time using useless strategies and seeing others do the same I'm now going to let everyone in on a real secret to training success: the proper warm-up procedure.

http://www.bodybuilding.com/fun/shannon12.htm

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[moezus]

sounds great i will try it. my warmup at the moment is basically grabbing a bar with no weight and pumping out 20 reps of whatever movement then hit the heavy stuff.
i have one question though... would the warmup you have written about affect the amount of reps you can do when you've finally reached your 100%?
would a set of 80% for 8 reps then 2 sets of 90% for 2-3 reps exhaust your muscle stopping you from performing the max amount of reps on 100% weight?
how much rest is there between the warmup sets?

[Gethuge]

Originally posted by moezus
... would the warmup you have written about affect the amount of reps you can do when you've finally reached your 100%?
would a set of 80% for 8 reps then 2 sets of 90% for 2-3 reps exhaust your muscle stopping you from performing the max amount of reps on 100% weight?
how much rest is there between the warmup sets?

Absolutely not. If the warm up is performed correctly you should actually feel stronger than normal on your work sets because your CNS has been "primed" for action.

As for rest intervals, I try to keep them as short as possible probably around 30 seconds since you really shouldn't be working very hard on these sets at all.

Something that probably isn't really clear from the article is that I am expecting that you are doing 5 reps per work set or greater. That's why the 90% sets stop at only 2-3 reps. This avoids causing any undue fatigue.

So, I am going to be squatting 500lbs for 10 reps that day. I should be warming up with 470 for 2-3 reps? Then I am good to go.

I didn't get your article

[Gethuge]

You got it. The whole idea is to get up to a weight (resistance) which is very close to your maximum weight for the day without taxing your muscles so much that the "work" sets are negatively affected.