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View Full Version : What to do before maxing out



Mission
10-22-2004, 07:17 PM
Before maxing out, do you guys warm up with light weight about 10-15 rep, a lighter yet still have 1 rep max, or not warm up at all?

I haven't maxed out in over a year on bench or squat. I think I will this weekend, so I was wondering some good advice to push the most iron.

Thanks

BlingMeter
10-22-2004, 07:30 PM
i will be attempting a 315max bench on nov 8th. the following is what i plan to do

135x10
225x3
250x2 using the low reps to keep the most energy i have for the big lift
275x3
315x i hope 1

Mission
10-22-2004, 07:33 PM
Interesting, and thanks.

When I used to max out, I wouldn't do any warmup. I thought it would tire my chest out, but I guess it actually sounds blood to it.

GMCtrk
10-22-2004, 07:39 PM
When I warm up, I go very light for 5-6 reps. I just do it too get myself loosened up. I wouldn't want to waste some of my precious ATP on warm up sets ;)

Darracq
10-22-2004, 07:48 PM
I keep the reps around 3 reps untill i gets pretty heavy then go to 1 untill i max.

Hedzilla
11-04-2004, 12:42 PM
when i maxed my 275, i did a warmup of 150 x 10, then 200 x 5, then a little stretch, then pushed it out

geoffgarcia
11-04-2004, 12:59 PM
i will be attempting a 315max bench on nov 8th. the following is what i plan to do

135x10
225x3
250x2 using the low reps to keep the most energy i have for the big lift
275x3
315x i hope 1
I think this is the best approach

GrumpyTX
11-04-2004, 02:52 PM
I was going to say that you should walk real fast around the gym while slapping your amrs and yelling but that would be wrong although I have seen this often.

savdout209
11-04-2004, 03:10 PM
jump rope for 10-15 mins

Anthony
11-04-2004, 03:53 PM
It's smart to build up before a max attempt as it prepares your CNS.

bionicman
11-29-2004, 09:40 PM
No way I would try to max without a good warmup. My 1 rep max is currently 305, and that weight feels a lot heavier if I only warmed up with say 135, than if I worked all the way up to it gradually (65%, 75%, 85%, 95%) with light reps. Not only are you getting the blood flowing, but you are getting yourself mentally prepared to handle the weight.

The_Brick
11-30-2004, 06:03 AM
For a deadlift max I do a set of 8 at about 55% beforehand.

For a bench warm up I will throw some real light weights on like 20kg per side and do a few slow controlled reps. Then hit a max.

That's all irrelevant though, the main thing is allowing your brain to enter the "zone" in which you feel invincible. You can achieve this by heavy metal music, slapping yourself, getting someone to slap u, however u do it, u gotta be in the zone.

biggimp
12-01-2004, 10:21 PM
for me i cant make a big jump when im maxing, i have to work my way up. but i do it with singles.
ex. for a 450lb squat:
135x8 225x6 315x4 365x1 405x1 425x1 450x1

Luigijawbreaker
12-30-2004, 07:07 PM
When it comes to the bench press,you need to warm-up thoroughly,this is very important,you don't wanna get hurt or tear a muscle.the way I do it is like this:
135x20
225x5
275x5
315x1
335x1
460x1(I haven't lifted 460 yet but i'm trying,I've done 455lbs though)
I would attempt maxing out 3 times,if I feel that I'm very close to doing it,but haven't got it yet,I throw in a 4th attempt. I always try to increase my max by only 5 lbs.if I don't break a record ,it's ok,there's always next week,but I always try to break a record,if it is not with my max,then it'd be with my high reps)
405(as many as possible,my personal record is 5 times)
365(as many as possible)
315('' '') then maybe 225 as many as possible. :whazzup:

body
12-31-2004, 05:02 AM
i warm up in a similar fashion to the two above posters.