Question Using for example a working set of 4x5 bench at 90%, I'd do warm up sets in this fashion:
1x10 @ 50%
1x8 @ 60%
1x6 @ 70%
1x3 @ 80%
But I notice on the first working set I feel unprepared to take the weight and I'm awfully weak as if I had not warmed up at all. From the second working set on I perform as expected.
I think there is something wrong with my warm up sets, I thought of adding a 2-3x1 @ 90% but warming up with my working weight screams silly. Is it really?
Answer You are going to find differing opinions about warm-up sets, but I'm a believer that less is more. Meaning, I don't like to spend a lot of my energy on warm-up sets. If I my training was 4x5 at 90%, my warm-up sets I would be doing no more than 3 reps and progressing accordingly. I do some type of cardio before lifting to get the blood flowing, then I would do maybe one set at 60% for 3 reps, one at 80% for three reps, then I would go. Yeah your first set, might be a wee bit challenging, but for me I am warmed up, my body isn't too fatigued from the warm-up, and I hopefully will be good to go from then on.
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USA Weightlifting Sport Performance Coach