So what works for you? What do you define light reps? Do you pyramid up to your working set? Or do you do a light set and quickly stack the weights to your Xrep max?
I personally pyramid up. But I'm seriously considering other options.
I've been wondering this too. In my Roman Deadlifts, I'll do 5 sets and these reps 8/8/6/6/4
Between each set the weight will increase by 5lbs...but I started thinking, when the weight gets really heavy, I'll probably need to make the first couple of sets quite a bit lower in weight then they are.
I'd like to see what other people do too.
I'll do something like this on squats
Bar x 10-15
135 x 10
225 x 3-5
315 x 1
350 x 1
attempt less 10% x 1
I warm up nice and slow for benching and squatting. I'll probably do about 5 or 6 warm ups for each, starting with high reps and decreasing them as I get closer to my working set.
Depends what I'm doing. If I'm going for a 1 RM, I might do this:
I like to feel some heavy weight before I start. I find that I get intimidated by my 1 RM if I don't try something heavy before it.
I'm currently doing 5x5, so the warmup is a little different:
I also stretch more before doing 5x5 because I DOMS like a bitch, especially with high rep.
Very interesting responses. I found the answer to working a bit more effieciently on my 5x5... keep warmup volume lights.
for squats, i do:
275 5x5 <----working set
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I warm up until the lift feels right. Could mean two sets with the bar, a set at with a plate, set with plate 25, 2 plates etc. Averaging 10-25 reps per set.
I know people that lift hard and start with three plates on the bar but then they have been injured for one reason or another.
I procrastinate and play it safe. Will do 8-12 sets squats if you include the warm up.
I like to go up to 40-50 lbs every warmup set until i'm withing 50 lbs of my work weight.
Pitiful Bench-Jockey for life
for my warm up for my work out sets
ill start "streching" with 135, doing 7 reps narrow, 7 reps wide, i do it slow so it stretches the muscles and realy work hose sets to stretch.
next ill warm up with 225x10 doing strict/slow to start getting blood in the muscles and them ready to go,
then i pound into my working sets of something like 310x10 for 4 sets if i get them
after that ill do low rep work with 315-360lbs 1-4 rep ranges, some slow, and some paused.
now for maxing for competitions
ill start stretching with the 135 for 2 sets of seven like above, then 225x10, then a set of around 300x10 (about 5-10lbs of what my workouts are at) then like a double of 335,
then a opener of something like 345, then 355, then finish it off with 365
i have found for me its good to go up in ten lb increments if everything is going well.
some people need less volume then i do for warming up but i have found for me i need a few sets to get my muscles to their max.
I work up the weight relatively slowly.
Say I was warming up my deadlifts:
3x4 @ 310
That's the plan today. I feel this gets me nice and ready for the heavy lifts.
Forever Goal: Strength
Weightlifting sucks. I just like to lift heavy things.
I do only about 3 or 4 sets to warm up. For deadlift and squat, I always start with 225. For squat it would be something like:
I warm up slower than most at my gym. Bench/squat I would say I spend 8-12 min warming up. I would rather spend a few extra minutes than load the bar up too soon and pull something that was not ready. Bench I do a lot of RC excercises while warming.
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I'll do something like this:
commence working sets of 5x5 at 155
Bar x whatever
5x5 working sets
If it's not the first lift of the day then I do one set of lighter weight to warm up, for example:
working sets of 5x5
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For me its usually a couple sets of 50% working weight. Just enough to actually get teh blood pumping, with a full range of motion.
sometimes my first working set is a little light, but the remaining sets are heavy like normal.
it just depends on how mentally focused I am...if I feel like its not there, I do the lighter working set to kick myself into gear. Usually works.
My squat routine is this