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  1. #301
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by easye7 View Post
    Cool, I think I'm gonna go ahead and pick that up today.

    Also, incorproate hang cleans the other day. I'm not sure I'm using the right term, as I'm performing a hang clean but without the full squat. The order you layed out (DL, shrugs, cleans, good mornings, leg curl) was great, actually better than when I didn't have the cleans. Felt much better doing the good mornings as opposed to doing them right after the deadlifts. Maybe the explosive nature of the cleans helped loosen me up a bit? Also, doing shrugs second let me really load those up, though my grip is still giving out before my traps. Just gotta keep going I suppose! Last day of Macro 1 tomorrow, looking forward to seeing those new maxes.
    You will benefit from the perks of picking up the eBook. When you place your order, you'll receive your eBook and training questionnaire shortly after!

    When you're not focused primarily on your forearms, and your forearms give out first, use straps. You don't want grip being the limiting factor when you're not focusing on it as a first priority!

    Thanks Easy,

    Ryan
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  2. #302
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by LT21 View Post
    I am curious to this too, pretty sure this didn't get answered in the last two pages but I might of missed it. I know that the amrap and the 20 rep accesorry lifts are conditioning in them selves, but I'm preparing for a tough mudder. No doubt the lifting portion of this program will get me through the obstacles, but I am a little worried about the 10 to 12 mile run. So I guess I was curious to when you would do conditioning? Thanks Ryan!
    To be honest, sprints and high intensity interval work isn't the best way to prep for an endurance event. Sure, it'll aid you to a point, but it's not going to replace actual endurance training for 30-60 minutes on end.

    My advice to you is to search out a progression program that preps for a 1/2 marathon. Start in on a running program of that nature, combine it with your weight training days, and master the mudder!
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  3. #303
    Registered User Pioteq's Avatar
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    I've been following this program for 7 weeks now, and almost every training I'm breaking PR's. Alltough I can only train on mon/tue/wed/thu and sometimes on friday, I've seen great results so far. I'm planning to do one more macro cycle while I'm bulking, and then 2 macro cycles while cutting. Any advice to cut with this program?

    My training for the first 2 marco cycles (4th week of 2nd macro is next week) was like this:

    Monday - Lift
    Core= Conv. deadlift
    Supp= GHR w/pushup
    Supp= leg curl
    Abs

    Tuesday - Pull
    Core= (Weighted)pull ups
    Supp= DB row
    Supp= Cable row

    Wednesday/Thursday - Squat
    Core= Back squat
    Supp= BB lunges
    Supp= Front squat
    Abs

    Thursday/Friday - Press
    Core= Flat bench press
    Supp= (Weighted) dips
    Supp= Incline DB presses

    Should I switch pull and press day? My lower back is sometimes sore from my lift training on Monday, it hasn't had any effects on my training so far, but I don't want to get injured after a while.

    Also, is it a good thing to switch the leg curls for SLDL's and the Incline DB presses for decline DB presses?
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  4. #304
    Registered User wgpa's Avatar
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    Originally Posted by 2020Wellness View Post
    It looks like you're going for a weak point focus on chest and biceps. Is this correct? What was the initial weak point being focused on when you started GST?
    Hi Ryan,

    Thanks for taking the time to respond,

    I've had chest as my weak point since I began with GST as I've found my bench always lags quite far behind my rows, squats and deadlifts. I usually throw a set of curls in once a week to try keep on top of biceps but to be honest I would drop them if it's advisable.

    I built my program up in a peace meal fashion and its reasonably effective, what kind of help could you offer at this stage? Is your offer still on for the ebook and plan at circa $40? If so I would be interested as I'm due to start another macro next week.

    Thanks for your time again.
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  5. #305
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Pioteq View Post
    I've been following this program for 7 weeks now, and almost every training I'm breaking PR's. Alltough I can only train on mon/tue/wed/thu and sometimes on friday, I've seen great results so far. I'm planning to do one more macro cycle while I'm bulking, and then 2 macro cycles while cutting. Any advice to cut with this program?

    My training for the first 2 marco cycles (4th week of 2nd macro is next week) was like this:

    Monday - Lift
    Core= Conv. deadlift
    Supp= GHR w/pushup
    Supp= leg curl
    Abs

    Tuesday - Pull
    Core= (Weighted)pull ups
    Supp= DB row
    Supp= Cable row

    Wednesday/Thursday - Squat
    Core= Back squat
    Supp= BB lunges
    Supp= Front squat
    Abs

    Thursday/Friday - Press
    Core= Flat bench press
    Supp= (Weighted) dips
    Supp= Incline DB presses

    Should I switch pull and press day? My lower back is sometimes sore from my lift training on Monday, it hasn't had any effects on my training so far, but I don't want to get injured after a while.
    This is something I recommend, yes. I believe I just talked about this in a previous post, and I mentioned that Lift day will negatively affect Pull day more than Pull day will negatively affect Lift day. So yes, set your Pull day before your Lift day, not after. Switching your Press and Pull should do that for you.

    Also, is it a good thing to switch the leg curls for SLDL's and the Incline DB presses for decline DB presses?
    I'd keep the Romanian Deadlifts and just follow them up with leg curls. It's OK to have 3 supplement lifts. Remember, you likely read the basic skimmed down version of GST on this site

    The thing you need to know about the incline press is that it's a front delt/pec movement. Declines are more of a chest/tricep movement. Making that incline to decline switch will take away from front delt activation. Consider this!
    See Bold.

    Originally Posted by wgpa View Post
    Hi Ryan,

    Thanks for taking the time to respond,

    I've had chest as my weak point since I began with GST as I've found my bench always lags quite far behind my rows, squats and deadlifts. I usually throw a set of curls in once a week to try keep on top of biceps but to be honest I would drop them if it's advisable.

    I built my program up in a peace meal fashion and its reasonably effective, what kind of help could you offer at this stage? Is your offer still on for the ebook and plan at circa $40? If so I would be interested as I'm due to start another macro next week.
    The eBook + program design package is always $29.99 or less. I say less because it goes on sale from time to time. It was just on sale for the past two months, so you just missed that one....... Since you just missed it, I'd be open to refunding 10% of your eBook cost back into your account following your order. If this is something you're open to, just make your order and let me know you're the customer from bb.com!

    I have a 48 hour turnaround time on custom program designs, so you'd be starting Monday if you ordered shortly.


    Thanks for your time again.
    You're welcome, it's not a problem at all.
    See Bold.

    Thanks for the posts guys,

    Ryan
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  6. #306
    Registered User wgpa's Avatar
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    Hi Ryan,

    Thanks again for your help. I've just ordered the book so look forward to hearing from you soon.

    I dropped an email to Jess regarding the 10% refund - that is very generous of you so thanks.

    I've never paid for a plan before so hopefully this will work out well. At the very least its probably fair given the amount of use I've got from your thread!

    Cheers
    Wayne
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  7. #307
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by wgpa View Post
    Hi Ryan,

    Thanks again for your help. I've just ordered the book so look forward to hearing from you soon.

    I dropped an email to Jess regarding the 10% refund - that is very generous of you so thanks.

    I've never paid for a plan before so hopefully this will work out well. At the very least its probably fair given the amount of use I've got from your thread!

    Cheers
    Wayne
    You've got your book in your inbox, as well as your training questionnaire. Also, I hit that 10% refund instantly for you

    Thanks again and let's begin,

    Ryan
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  8. #308
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    Gonna start a gst workout journal soon
    Deads 405--> Goals 500....3xBW
    Squat 320 --> 405
    Bench 200 --> 275


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  9. #309
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    Ryan do you recommend creatine on a cut?
    Deads 405--> Goals 500....3xBW
    Squat 320 --> 405
    Bench 200 --> 275


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  10. #310
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by jeremy1ns View Post
    Ryan do you recommend creatine on a cut?
    Yes. Roughly 5g per day. You can technically take it any time you'd like during the day, but it's logical to take it pre or intra workout, as it's used during training.

    There is really no reason why one shouldn't supplement with creatine during their cut.
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  11. #311
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    Hi Ryan,

    I'm interested in the GST program, but I have some issues with my arches collapsing and my feet pronating inward. This has also resulted in a lot of tightness in my hamstrings, occasional knee pain, and a slightly limited ROM. I'm planning on starting a regimen of static stretching and corrective exercises to strengthen the muscles in my feet to help correct my arch. Would you recommend doing this for a while before starting GST or would you say that I would be alright to start right away?

    Thanks,
    Matt
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  12. #312
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by CaliMatt View Post
    Hi Ryan,

    I'm interested in the GST program, but I have some issues with my arches collapsing and my feet pronating inward. This has also resulted in a lot of tightness in my hamstrings, occasional knee pain, and a slightly limited ROM. I'm planning on starting a regimen of static stretching and corrective exercises to strengthen the muscles in my feet to help correct my arch. Would you recommend doing this for a while before starting GST or would you say that I would be alright to start right away?

    Thanks,
    Matt
    I don't feel that this issue should hold you back from weight training at all. I have the same issue with arches (I basically don't have any). All you need to do is focus on one of the key cues for good squat form, which is to drive the weight up through your outer heels. This naturally keeps the knees fanned outward, which will help you.

    Stretching is great, and I always provide a stretch guide to my eBook customers along with their custom plan. I recommend to everyone that they stretch during their rest periods, as it is a great way to stay busy in the gym and kill two birds with one stone.

    Corrective exercises can be done in addition to GST, and it wouldn't be wise to only focus on those exercises and avoid everything else.

    Have a good Saturday Matt,

    Ryan
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    Originally Posted by CaliMatt View Post
    Hi Ryan,

    I'm interested in the GST program, but I have some issues with my arches collapsing and my feet pronating inward. This has also resulted in a lot of tightness in my hamstrings, occasional knee pain, and a slightly limited ROM. I'm planning on starting a regimen of static stretching and corrective exercises to strengthen the muscles in my feet to help correct my arch. Would you recommend doing this for a while before starting GST or would you say that I would be alright to start right away?

    Thanks,
    Matt
    You ever tried orthodics or better supporting insoles? I have flat feet as well and I can tell a different when I have mine in my shoes. I cant use them when I run or play basketball, but normal walking and working out they are great. My knees kill if I go a long time without them.
    Deads 405--> Goals 500....3xBW
    Squat 320 --> 405
    Bench 200 --> 275


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  14. #314
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    Smile

    Hi ok im new to this and I really like the idea im a skinny guy looking to gain mass. Do I need to pay for the program? Also is this aimed towards strength or hypertrophy sorry im a newb like i started out last week and want a solid program to follow thanks
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    Originally Posted by 2020Wellness View Post
    I don't feel that this issue should hold you back from weight training at all. I have the same issue with arches (I basically don't have any). All you need to do is focus on one of the key cues for good squat form, which is to drive the weight up through your outer heels. This naturally keeps the knees fanned outward, which will help you.

    Stretching is great, and I always provide a stretch guide to my eBook customers along with their custom plan. I recommend to everyone that they stretch during their rest periods, as it is a great way to stay busy in the gym and kill two birds with one stone.

    Corrective exercises can be done in addition to GST, and it wouldn't be wise to only focus on those exercises and avoid everything else.

    Have a good Saturday Matt,

    Ryan
    Cool, thanks. If you don't mind, I have one more question. If I purchase the book and then a few months down the line, say 3-4 months down the line my circumstances change and I need a different routine, would we be able to work something out to build a new routine for me? What would the standard procedure be for this?

    Thanks again,
    Matt
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    Originally Posted by jeremy1ns View Post
    You ever tried orthodics or better supporting insoles? I have flat feet as well and I can tell a different when I have mine in my shoes. I cant use them when I run or play basketball, but normal walking and working out they are great. My knees kill if I go a long time without them.
    Yeah, I have orthotics that I wear everyday, but I still get knee pain.
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  17. #317
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by HF93 View Post
    Hi ok im new to this and I really like the idea im a skinny guy looking to gain mass. Do I need to pay for the program? Also is this aimed towards strength or hypertrophy sorry im a newb like i started out last week and want a solid program to follow thanks
    HF,

    The hands down truth is that if you want to a seamless experience, using a GST program that I design for you personally, then you do need to make an eBook purchase from the GST site. The program design process is discussed here: www.growthstimulustraining.com/buyerbonus, and I do this for each and every GST eBook supporter.

    By it's nature, GST does increase strength consistently over time. It is not a prep program for a powerlifting meet, but more of a sustainable approach to consistent strength gains.

    GST is more geared towards size gains, as you'll see more frequent hypertrophy rep ranges than you will strength rep ranges. The cool thing about the program though, is that there are different variables that can be altered to suit your personal needs. If you want it to be more strength geared, it can be. If you want a 100% focus on size gains, you can have that. Most users prefer a mix between size and strength though, and that's what the default setup provides.

    The prerequisite required for GST is that you need to know how to perform the exercises, but that's going to be a prerequisite for every training program by nature.

    Thanks for your interest in GST, and I hope to be working with you in the near future,

    Ryan

    Originally Posted by CaliMatt View Post
    Cool, thanks. If you don't mind, I have one more question. If I purchase the book and then a few months down the line, say 3-4 months down the line my circumstances change and I need a different routine, would we be able to work something out to build a new routine for me? What would the standard procedure be for this?

    Thanks again,
    Matt
    Matt,

    This is something that eBook customers talk to me about a fair amount of the time, as they're bound to want to change their routine up from time to time. I do everything I can to satisfy my supporters, including offering them a reduced cost for a re-design. Re-designs are 20% off of the regular eBook/program design price.

    Typically they'll have a new muscle group or two to focus on with weak point training, and they'll want to change up their exercise selections after 4-5 macrocycles.

    Thanks for the question Matt. Typically I talk about this stuff through email, so if you ever want to email at ryan@growthstimulustraining.com, feel free!

    Talk to you soon,

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    Interesting, never read the GST threads properly till now, but as I'm coming off 5-3-1 wanting something with a bit higher rep ranges it may be a good fit.


    Where do you incorporate calf work in your program though??
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    Originally Posted by L0GiK View Post
    Interesting, never read the GST threads properly till now, but as I'm coming off 5-3-1 wanting something with a bit higher rep ranges it may be a good fit.


    Where do you incorporate calf work in your program though??
    Thanks for the question. Calf training can be incorporated in two ways. One way is to hit the calves once per week, which could be done as part of any of the four GST days. The second way is to approach them as weak points and double their training frequency. In this case, you'd either hit them on Press and Pull day or on Lift and Squat days.

    No matter which option you choose, I recommend a seated and straight legged calf raise variation every time you got them.

    I posted this from my phone, so please excuse any typos!

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    Originally Posted by 2020Wellness View Post
    Thanks for the question. Calf training can be incorporated in two ways. One way is to hit the calves once per week, which could be done as part of any of the four GST days. The second way is to approach them as weak points and double their training frequency. In this case, you'd either hit them on Press and Pull day or on Lift and Squat days.

    No matter which option you choose, I recommend a seated and straight legged calf raise variation every time you got them.

    I posted this from my phone, so please excuse any typos!

    Ryan
    Thanks, this is what im currently doing so will keep going.

    One more question, is there a set period for deloading or is it based on when you feel you need it?
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    Originally Posted by L0GiK View Post
    Thanks, this is what im currently doing so will keep going.

    One more question, is there a set period for deloading or is it based on when you feel you need it?
    You can certainly incorporate planned deload periods into your training schedule. If you did this, it's likely that 1 week deloading after every 2 macrocycles would keep you in check.

    If you are experienced enough to know when you need the deload and when you don't, then you can schedule on the fly.
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    Originally Posted by 2020Wellness View Post
    You can certainly incorporate planned deload periods into your training schedule. If you did this, it's likely that 1 week deloading after every 2 macrocycles would keep you in check.

    If you are experienced enough to know when you need the deload and when you don't, then you can schedule on the fly.
    Excellent was hoping for more variation than 531 on deloads. Thanks for the replies.
    Last edited by L0GiK; 02-25-2013 at 09:38 AM.
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    Placed my order on Friday and should be receiving my program tomorrow. Pretty excited about this, hoping to break some new PRs and continue to get bigger. I'll be keeping track of my progress from day, hope GST kicks my ass.

    - DM.
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    Originally Posted by L0GiK View Post
    Excellent was hoping for more variation than 531 on deloads. Thanks for the replies.
    You're welcome and good luck with GST.

    Originally Posted by 9kAddiction View Post
    Placed my order on Friday and should be receiving my program tomorrow. Pretty excited about this, hoping to break some new PRs and continue to get bigger. I'll be keeping track of my progress from day, hope GST kicks my ass.

    - DM.
    You know it. I'll be finishing up my morning training sessions in a couple of hours, after which I'll be tackling your program!

    Check your inbox this afternoon,

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    Edit: Read the first page. Gonna start Micro 0 tonight.
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    Originally Posted by 9kAddiction View Post
    Edit: Read the first page. Gonna start Micro 0 tonight.
    Perfect.
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    So, if we bought GST1, do we need to buy it again to get the GST2?
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    New macrocycle, new routine. Thoughts? I'd like to stick to just DB's for my press movements, as I seem to make better gains vs barbell. My lower chest hasn't developed as well as my upper, so I'd like to address that. My squats have been going through the roof, so not much change there, maybe change it up next macro cycle.

    Pull:
    Core: L-chin ups
    Supp: Low Row
    Supp: Decline Press
    Supp: Chest Press Machine
    Supp: CG Lat Pull Downs
    Abs

    Squat:
    Core: Box Squat
    Supp: Leg Press
    Supp: Bulgarian Squat
    Supp: Leg Extensions
    Abs

    Press:
    Core: Decline DB Press
    Supp: Incline DB Press
    Supp: OH Press
    Supp: Rope Extensions
    Lat raises?
    Abs

    Lift:
    Core: Deadlift
    Supp: Romanian Deadlifts
    Supp: Reserve Lunges
    Supp: Back Extensions
    Abs (reverse crunches on lift days)
    Last edited by planetside; 02-28-2013 at 12:09 AM.
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    Hey Ryan,

    I'm back on GST again after spending some more time doing Starr's 5x5. I was searching for your warm-up advice...the page used to be titled "The Art of Warming Up" I did a google search but it looks like the link is dead. Can I find it anywhere else? I remember it had lots of sets but low reps. It worked well for me in the past.
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    Originally Posted by scrappie345 View Post
    Hey Ryan,

    I'm back on GST again after spending some more time doing Starr's 5x5. I was searching for your warm-up advice...the page used to be titled "The Art of Warming Up" I did a google search but it looks like the link is dead. Can I find it anywhere else? I remember it had lots of sets but low reps. It worked well for me in the past.
    The Art of Warming Up

    If there is one thing that people really botch in the gym, the warm up is it!
    I commonly see a guy walk up to the squat rack and do his first set with 135 no less than a couple of minutes after he just walked in the door. Then he proceeds to hit a second set of 225 as a working set, which usually isn't pretty. He'll follow that up with whatever his day calls for and he's done. ONE WARM UP SET.......

    The purpose of the warm up is to prime the body for your working sets. It is not to pre-exhaust the muscles to be used. I repeat, the purpose of the warm up is to prime the body for your working sets.

    The first rule of warming up for a squat, deadlift, bench press, or any barbell movement is to start with the barbell.....just the barbell. Grab an empty barbell and complete a set of 10 reps to alert your body about which movement it is about to perform. There is a reason why the second set of an exercise or movement is always easier to execute. The first set makes the body aware of the movement being done......or primes the body. Once the body knows what to expect for the second set, you're better off and the set will feel smoother than the first.

    Once the body is made aware of the task at hand, it is time to start adding weight to the movement. Now, adding weight to the bar is somewhat complicated. However, I believe that using a set of rough guidelines is appropriate.

    I like to add 15-20% of your target weight to the bar with each new warm up set. Lets use a target weight of 315lbs for our example. This will give us a weight increase of roughly 50lbs per warm up set.

    Your weight scheme will look like this:

    WU Set 1: 45lbs by 10 reps

    WU Set 2: 95lbs by 5 reps

    WU Set 3: 145 by 3 reps

    WU Set 4: 195 by 1-2 reps

    WU Set 5: 245 by 1-2 reps

    WU Set 6: 295 by 1 rep

    Many of you are probably thinking that is a TON of warm up sets, especially anyone who doesn't warm up at all! Well, do you want to do things right, or do you want to do things wrong? If you do it right you'll be stronger and safer.

    In reality, that warm up scheme should take 5-10 minutes. Each set should take 10-30 seconds due to the low rep numbers. Remember, you are simply priming the body with your warm up sets. High reps are not needed! It doesn't take many reps for the body to realize that it needs to gear up and get ready. Low rep warm up sets will work.

    I'm going to layout another example; a target weight of 225lbs. This will give us a weight increase of roughly 35lbs per warm up set.

    Your weight scheme will look like this:

    WU Set 1: 45lbs by 10 reps

    WU Set 2: 80lbs by 5 reps

    WU Set 3: 115 by 3 reps

    WU Set 4: 150 by 1-2 reps

    WU Set 5: 185 by 1-2 reps

    WU Set 6: 220 by 1 rep

    The total volume is kept low, while the body is primed well for the working sets. This is the key to a proper warm up. Prime the body with as little muscle fatigue as possible.

    Here is another example; a target weight of 135lbs. This will give us a weight increase of roughly 20lbs per warm up set.

    Your weight scheme will look like this:

    WU Set 1: 45lbs by 10 reps

    WU Set 2: 70lbs by 3 reps

    WU Set 3: 95 by 1-2 reps

    WU Set 4: 120 by 1 rep

    You notice that the amount of warm up sets drops, which is just fine. 135lbs is not a weight that requires as much of a warm up as a set of 315 pounds. The higher the working set weight, the more warm up sets you'll be performing.

    Make sure to burn these points into your brain:

    The purpose of the warm up is to prime the body for your working sets. It is not to pre-exhaust the muscles to be used. I repeat, the purpose of the warm up is to prime the body for your working sets.
    The total volume is kept low, while the body is primed well for the working sets. This is the key to a proper warm up. Prime the body with as little muscle fatigue as possible.

    I've seen strength shoot up in many clients after I adjusted their warm up rituals. Some warm up too much, some warm up too little. Either way, their strength improves once the warm up is improved.
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