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Ramping vs Straight Sets
How do you do yours?
I ramp to one working set to failure.
If for example I am doing 4 sets of bench press I would do the following:
Set 1: 40kg x 12
Set 2: 60kg x 10
Set 3 80kg x 8
Set 4 100kg x as many reps as I can. When I can hit 10 reps, I move this up to 105kg.
This method helps me get warmed up and the blood flowing. It is also help with me getting into the into the mental groove of the excercise.
I know some people do straight sets e.g.
Set 1: 80 x 10
Set 2: 80 x 10
Set 3: 80 x 10
Set 4: 80 x 10 - When you can complete 10 reps, move the weights up.
I don't like the straight sets method as I feel that I am getting straight underneath the maximum I am going to lift.
I am interested in how you guys do yours?
I usually do a couple of warm ups and then jump straight into 3 heavy work sets, when I can get 10 reps of each working set the weight is increased.
This is of course unless I am on set program such as 5x5, HST or other.
Both methods have their merits and should be used as and when needed.
Are your 3 heavy work sets all the same weight or do you change it?
Originally Posted by Luffers
The same weight.
The advantage of this is that more motor units will be recruited due to the heavy weight. You may not get all the reps on the second or third set but persist and you will, hence progression.
I'm on the 5x5 routine and to warm up i aclimatise upto the target weight. usually involves 4-5 warm ups sets. 40% of target weight for 5 reps, then 60% for 5 reps, then 70-75% for 3 reps, 80-85% for 2 reps. the idea is that you're warming the muscle but also gradually preparing the muscle to take on your target weight, this way you don't fatigue the muscle before the target sets.
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Seems a lot of volume to get warmed up, I think you'll actually be hampering progress by wasting energy.
Originally Posted by Explode
For warming up 20xbar is a favourite of mine, don't just throw it up and down, mentally go through each rep imagining it's what you'll be doing with your max weight on the bar. Try it, I find it really helps. This will get blood going to the muscles and grease the joints.
5x50% of working set
5x75% of working set
I don't really consider them warm ups as such but me working to my heaviest lifts.
Similar to Bison I ramp my warm ups and only use short rests and 'small' warm-up sets (just 4 or 5 reps each)... I used to do more and found that when i dropped the warm-up volume, performance increased.
As for the working sets themselves I generally use the same weight for each set (be it for 3x8, 8x3 or 2x12 or whatever) as, as Luffers says, this varies the the muscle fiber units worked as you fatigue.
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