Identifying and Saving Warm Up Sets
Each set should tell you exactly whether you are performing a warm-up kit or a work set. As an example from the real world, let's say that your training target is 4 sets of 8 reps with 155 pounds in the military press.
Your first sentence could be 10 repetitions with an empty beat. Next 85×8. Both sets were clearly "warm-up" sets, but you're not quite ready for 155 yet. You need another set to close the gap between 85 and 155.
Some lifters call this "preparation." and because the repeats in this set are considered "necessary but useless", we want to make as little as possible of them. This can vary from person to person and from workout to workout, but probably 3-5 reps will do the trick. From here you can tackle your results-generating work sets.
During your own training, get used to differentiating between warm-up, gap, and work sets. Then vary your work performance accordingly. Instead of using the same number of repeats for all warm-up and work sets (as many lifters do), perform your warm-up exercises in a "pyramid" style to save your energy when it really matters.
Let's say my goal is to raise 375 pounds for 1
- 345×1 (preparation set)
- 375×10 (set of repetitions that "count")
The most important Starting here is the evaluation of your warm-up sets and the search for ways to reduce unnecessary repetitions as much as possible.
The bigger the exercise, the more important this strategy becomes. With "small" movements such as direct biceps and calf exercises, you will recover so quickly that you will not have to worry about saving energy when warming up. For large movements such as squats, deaths and presses, however, saving warm-ups is an important success tactic.
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