Limit your warm-ups: This is not to say that I do not want you to warm-up, but just not to over do it. Some people make their warm-ups so extensive that they actually make unnecessary inroads into their recovery ability and limit the weights they can use on work sets. Here is a typical warm-up scenario that I see at the gym all the time. Let’s use the bench press as an example…
-Warm-up set #1: 135 x 15
-Warm-up set #2: 185 x 12
-Warm-up set #3: 225 x 10
-Warm-up set #4: 275 x 8
-Work-set #1: 315 x 4 to failure
Using the above warm-up protocol, 45 reps have already been performed before getting to the first work set. This is a less than optimal method. The following is a more efficient and useful warm-up scenario…
-Warm-up set #1: 135 x 6
-Warm-up set #2: 185 x 4
-Warm-up set #3: 225 x 4
-Warm-up set #4: 265 x 2
-Warm-up set #5: 285 x 1
-Warm-up set #6: 305 x 1
-Work-set #1: 315 x 6-7 to failure
Using this method of warming up, only 18 reps were performed, which prevents lactic acid from building up, and better prepares the CNS and muscles for the load they will be handling for the first work set. The result will be better performance during each bench press work set, and more recovery “machinery” left in tact when the workout is complete.
Eric Broser
I agree many warm up too much, but IMO if you are going for say a new 1rm, you should get at least 7-10 good warm up sets in up to your new 1rm.
ex.
barx2x5
95x2x3
135×2
185×2
225×1
255×1
285×1
305×1(NEW 1rm)
But, that may be too much for some, just what has worked for me. Great article nonetheless, but maybe include the whole “not everyone is the same” thing next time.