11-21-2007, 11:19 AM
What's the best way to warm up for a one rep max?
Sets,reps,weight increments.Looking at the strength standards chart has me curious how to go about this.
Thank you for your time.
PS Your new book is excellent!
11-22-2007, 09:17 PM
A 1RM warmup depends on several things, including but not limited to the weight of the 1RM (455 vs 155), your experience (reflected largely by the 1RM relative to your bodyweight), your injury status, your age (22 vs 51), your sex (male vs female vs Big Heather D), the temperature in the gym, the lift you're doing (SQ, PR, BP, DL, PC) and your level of psych about the 1RM.
As a general rule, outside a meet situation, you will know what your 1RM will be. At least you should have a very good idea. Back off from that number about 8% for a boy, and about 6% for a girl not using drugs, and this will be the last warmup. Then divide the space between that last warmup and the empty bar into roughly even increments -- the number of which will depend on the aforementioned factors -- and do most of the actual warmup reps with the first two or three lightest weights. Then single up to the 1RM.
Me doing a 355 squat: 45 x 5 x 5, 135 x 5 x 2, 225 x 1 x 2, 275 x 1, 325 x 1, 355 x 1.
Girlfriend doing 225: 45 x 5 x 2, 95 x 5 x 2, 135 x 1, 165 x 1, 195 x 1, 210 x 1, 225 x 1.
11-23-2007, 03:55 AM
Thanks for your answer mark.
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