No. 3: Warm Up the Right Way
If you’re just sleepwalking your way through a few light sets to get the blood flowing before your heavy workout sets, you’re selling yourself short.
When you’re trying to lift a lot of weight, your success doesn’t just depend on how you’re feeling that day—it’s your warmup that count. As you work your way up to your weight sets, make sure you steadily increase the weight you do each set. You don’t have to do sets of 10 every time. Remember, you’re training for strength, so do three to five reps with your lighter warmup sets, and two to three reps with your heavier warmup sets. Don’t worry about getting too tired—your body will handle it.
Here’s a simple warmup idea using a work-set weight of 315 pounds as an example.
Example Warm Up
Set 1: 135lbs – as many reps as needed
Set 2: 185lbs – 5 reps
Set 3: 225lbs – 3 reps
Set 4: 255lbs – 3 reps
Set 5: 275lbs – 3 reps
Set 6: 295lbs – 2 reps
Work Set 1: 315lbs – 3-5 rep max
Rest as long as you feel necessary. Again: You’re not lifting your max weight for max reps, so your muscles won’t get fatigued. In the example above, 315 pounds would be this lifter’s five-rep max. That means he should be able to lift 275 pounds for about 10 reps—so three reps should be no problem.Back to top