I know my warmups aren't very good, so I wanna ask you guys how to properly warm up. I'm asking how to warm up on the Incline BB Bench Press, just as an example. My 1RM is 120, and I stick with heavy sets with reps ranging from 1-3. So, what would be the best way to warmup? How many sets and how many reps, and at what % of my 1RM.
Btw, I'll also be doing a jump rope warmup before doing these CNS warmups.
Last edited by fixationdarknes; 03-10-2005 at 05:43 PM.
Anthony told me that for heavy sets, use 3-6 reps as a baseline of warmups. But isn't it necessary to do more reps to get the blood flowing? Or is all that bloodflow stuff taken care of when I do my jump rope warmup before the actual benching warmup?
Last edited by fixationdarknes; 03-10-2005 at 07:01 PM.
If your body is warmed up from jumping rope, you can go with multiple sets of 3 for as long as you can stand it (provided your form is correct, of course). In fact, you can go from sets of 3 to a 1-rep max. I do this once a week (minus the rope jumping).
"The female of the species is more deadly than the male."
My attempts at lifting heavy objects
Squat 145 kg (320 lbs)
Bench 67.5 kg (149 lbs)
DL: 142.5 kg (314 lbs)
...oh, and I'm a girl.
E.g.: jump rope (full body cardio warmup), 45x20x2 (motion specific warmup for muscles), 60x3, 75x2, 90x1 (CNS), then work sets.
Thanks guys. Also, when I'm doing the warmups (sets of 3 reps), how easy should the sets be? Should it take effort at all?
See my post in your progression thread.
Facebook - BW166 SQ585 BP405 DL660 CL310
hey, there is no jump rope at my gym, is pushups a good warmup?