The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 13 of 13
  1. #1
    Lifting Archon. Shouji's Avatar
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    How should my warm-ups go?

    Lets say I'm doing Starting Strength, 200 pound squats. My warm-ups usually go like this:
    • 45 (bar)
    • 95
    • 135
    • than 200


    The result of that, the first set for my working set is unusually hard, but gets easier on the 2nd set due to me being used to the weight. So what is the correct warm-up buildup?
    8:45 Heaven

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  3. #2
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    thats a relative question, some people (i.e. me) like a crap pile of warmup sets at lower weight. Some people (i.e. Reko) need very little to achieve maximal output.

    Again, its a preference thing, and is varied depending on who you talk to
    Last edited by WillNoble; 11-06-2008 at 11:31 AM.

  4. #3
    Banned MPB's Avatar
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    If I was doing 200 lbs for 3x5.. I'd probably do

    95x5
    135x5
    185x1~3

  5. #4
    I "was" getting tired... 40 Nunc's Avatar
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    Attached is a worksheet I found for Starting Strength. Type your ME #'s in the yellow boxes on top of the spreadsheet and it will plug in the warm-up reps etc...
    Attached Files Attached Files
    "There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a ****ing Pussy. I have no time or patience for ****ing Pussies. Please tell everyone you know that I said this." Mark Rippetoe

  6. #5
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    40 nunc. Thanks for the spreadsheet. That helps allot.
    Check out my journal:
    http://www.wannabebigforums.com/showthread.php?t=117073

    Goal To be the Strongest Huggins! - started again on 2/24/11 then again 2/27/12
    squat: 420 405 x 5
    bench: 355 320 x 3
    deadlift: 455 420 x 3
    Total 1215 on a single day

  7. #6
    small flabby and hairy joelhall's Avatar
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    i usually do the following...

    bar x 15

    50% workload x 8
    75% workload x 6
    100% workload x 3/4

    the idea is to get the muscles warm & used to moving. alot of people tend to rush the warmup so they find the first set harder than they should. take decent breaks between the warm-up sets

  8. #7
    Grammar Nazi BG5150's Avatar
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    I use the Maximum-OT warmup scheme (at least that's where I first read it):

    1: 10 x 50%
    2: 10 x 50% ( a litle faster)
    3: 6 x 66 % (two thirds)
    4: 3 x 80 %
    5: 1 x 90%

    6-?: work sets

    Sometimes I skip 2 or 5. It is not necessary to warm up a body part more than once. For example, if you are doing flat bench, incline bench, dips and flyes, you only do the warmup for the first lift. However, sometimes, I do a quick 10 x 50% for subsequent lifts, just to get used to the movement.
    Last edited by BG5150; 11-11-2008 at 05:28 PM.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

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  9. #8
    Senior Member berfles's Avatar
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    All I do for squats is 135x10 for a warm up and then jump right into working sets. If I warm up too much I tire myself out for the important shiz.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  10. #9
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by BG5150 View Post
    I use the Maximum-OT warmup scheme (at least that's where I first read it):

    1: 10 x 50%
    2: 10 x 50% ( a litle faster)
    3: 6 x 66 % (two thirds)
    4: 3 x 80 %
    5: 1 x 90%

    6-?: work sets

    Sometimes I skip 2 or 5. It is not necessary to warm up a body part more than once. For example, if you are doing flat bench, incline bench, dips and flyes, you only do the warmup for the first lift. However, sometimes, I do a quick 10 x 50% for subsequent lifts, just to get used to the movement.
    Addendum: This is for most lifts. My DL routine is different. Also my chinup routine. No warmups there because my chinups SUCK BIG TIME. I want to get as many in as I can before failure.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  11. #10
    Senior Member deeder's Avatar
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    Quote Originally Posted by berfles View Post
    All I do for squats is 135x10 for a warm up and then jump right into working sets. If I warm up too much I tire myself out for the important shiz.
    I take it you don't squat much more than 200lbs?


    I try not to jump more than 50lbs after 225lbs.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  12. #11
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    Quote Originally Posted by berfles View Post
    All I do for squats is 135x10 for a warm up and then jump right into working sets. If I warm up too much I tire myself out for the important shiz.
    Yeah, that sounds really bad. If you feel like you're tiring yourself out, take a little longer rests but don't skip out on warm-ups.

  13. #12
    Senior Member berfles's Avatar
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    Quote Originally Posted by deeder View Post
    I take it you don't squat much more than 200lbs?


    I try not to jump more than 50lbs after 225lbs.
    I max out at at least 340-350 and I'm doing 250 in my 5x5 this week which should probably be higher but I'm going to keep going at this pace until I can no longer get all five reps for all five sets. Every week I finish the 5x5 with the assigned weight.

    I shouldn't say I get tired, I just don't feel like adding weight 5 times. Between stretching my legs for a few minutes before, and 135x10, I'm decently warmed up and the first working set doesn't feel heavy.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  14. #13
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    Quote Originally Posted by Shouji View Post
    Lets say I'm doing Starting Strength, 200 pound squats. My warm-ups usually go like this:
    • 45 (bar)
    • 95
    • 135
    • than 200


    The result of that, the first set for my working set is unusually hard, but gets easier on the 2nd set due to me being used to the weight. So what is the correct warm-up buildup?
    If the first set is unusually hard, maybe take a few reps at 165 or 185, or an extra set or two at 135. You are taking 3 sets before going to your working sets. I consider heavy singles as my working set, and today I took 6 "sets" before hitting a PR attempt.

    It could also be something outside of training, ie its really cold out or colder than normal or something like that.

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