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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  1. #1
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    Question for big benchers (315 lb+)

    What do your warmup sets look like for DE, ME, 1 rep max bench? Also what is your logic behind it?

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  3. #2
    Westside Bencher Travis Bell's Avatar
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    warmups should be just that a warm up. Most people take far too long getting warmed up.

    I usually go up a plate each set and stop doing triples after 275 (I'm a 500+ raw bencher)

    When in my shirt I'll warm up to 455 raw (for a single) and then throw my shirt on and go right to 585, 675, 725...and so on

    on DE days, I'll usually go 135, 185, 225 and start my work sets with the first 225 set.

    I don't waste time warming up for a long period of time. The idea is only to get the blood moving. If you're after a crazy pump, thats not warmed up, that means your body has already been working


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  4. #3
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    Quote Originally Posted by Travis Bell View Post
    warmups should be just that a warm up. Most people take far too long getting warmed up.

    I usually go up a plate each set and stop doing triples after 275 (I'm a 500+ raw bencher)

    When in my shirt I'll warm up to 455 raw (for a single) and then throw my shirt on and go right to 585, 675, 725...and so on

    on DE days, I'll usually go 135, 185, 225 and start my work sets with the first 225 set.

    I don't waste time warming up for a long period of time. The idea is only to get the blood moving. If you're after a crazy pump, thats not warmed up, that means your body has already been working
    Pretty much what I do - although I do some dislocates and some odds and ends to help warm up the shoulders.

  5. #4
    SFW! drew's Avatar
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    I always start with the bar and then 135, then I move to whatever board I'm doing that day. I try to get in 5-6 lifts before I max. I usually hit 1 or 2 sets in the shirt and just go right into it.

    For DE days I do 2 sets with the bar then 3x135 3x155 and 2x185

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220

  6. #5
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    Quote Originally Posted by Travis Bell View Post
    I usually go up a plate each set and stop doing triples after 275 (I'm a 500+ raw bencher)
    So you do something like:
    135x3
    225x3
    315x1
    405x1
    etc...?

    Quote Originally Posted by Ryano View Post
    My warmup is similiar to Travis. I start with just the bar, then 135,225,315,405, shirt on to 585, then to work sets. I usually do lower reps in a meet for warmup than a regular workout. I've seen people actually miss warmup lifts at a meet. That's CRAZY. Like Travis said, it's a warmup, not a workout.
    What rep ranges do you work with on your warmups?

    Quote Originally Posted by Ben Moore View Post
    Pretty much what I do - although I do some dislocates and some odds and ends to help warm up the shoulders.
    My left shoulder pops out a couple times a year so I always try and stretch it out before bench. I've never heard of dislocates until just now but I think I will add them in. What can you use at the gym for these, the barbell looks like it would be too long/heavy? Can you just use the ends of your towel?
    Last edited by collin44; 01-19-2009 at 01:46 PM.

  7. #6
    Senior Member Ryano's Avatar
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    Quote Originally Posted by collin44 View Post
    What rep ranges do you work with on your warmups?
    somthing like:
    bar x 15-20
    135 x 15
    225 x 10-12
    315 x 5
    405 x 1-5(sometimes I use a short 1brd under my t-shirt)

    shirt to 585
    work sets

    and I ALWAYS warm up my rotators prior to getting on the bench! I think this is REAL important.
    Can't wait 'til tomorrow, 'cause I get stronger every day!

  8. #7
    Senior Member Ryano's Avatar
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    My warmup is similiar to Travis. I start with just the bar, then 135,225,315,405, shirt on to 585, then to work sets. I usually do lower reps in a meet for warmup than a regular workout. I've seen people actually miss warmup lifts at a meet. That's CRAZY. Like Travis said, it's a warmup, not a workout.
    Can't wait 'til tomorrow, 'cause I get stronger every day!

  9. #8
    Westside Bencher Travis Bell's Avatar
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    I've been to meets where guys warm up to some pretty heavy stuff raw doing crazy reps and stuff and then get to the platform and are gassed and can't lock out their opener.


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  10. #9
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    Towel works - I use a band actually - a broomstick would also work

  11. #10
    Jersey Iron Barbaccio's Avatar
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    Raw I'll go
    135x10
    225x8-10
    315x5
    405x3
    Then my work sets.

    Shirted:
    135x10
    225x8-10
    315x5
    Shirt On
    505x3
    605x1
    675x1
    And out for my opener in the 750 range.

    Raw work you just sort of do what you need to until you feel your shoulder loosen up. First sets usually feel like there are pebbles in my shoulders. By the end of the workout it's smooth.
    Last edited by Barbaccio; 01-19-2009 at 02:03 PM.

  12. #11
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    Woohoo, by that criteria I'm a big bencher!

    My warmups for ME bench sessions are usually like the following:
    bar x 10
    bar x 10
    135 x 10 (Keep in mind that I'm old and my max effort bench workouts are early saturday morning.)
    225 x 6
    ( between the above sets, I usually so some light stretching, dynamic stretching and static stretching )
    275 x 3
    315 x 1
    then some work sets around my max weight for the given exercise.
    Last edited by BigTallOx; 01-19-2009 at 02:10 PM.

  13. #12
    Who is John Galt? CrazyK's Avatar
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    When I got my PR of 500x1 I did this...

    Shoulder mobility routine, then...
    barx10
    135x5
    225x5
    315x3
    365x1
    405x1
    455x1
    500x1
    "You shall invite to the path of your Lord with wisdom and kind enlightenment, and debate with them in the best possible manner. Your Lord knows best who has strayed from His path, and He knows best who are the guided ones."- Quran 16:25

    "A life unexamined is not worth living"- Socrates

  14. #13
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    Quote Originally Posted by CrazyK View Post
    When I got my PR of 500x1
    DAMN!

  15. #14
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    glad this thread was started...i was unclear on this myself...
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