i dont understand medhi suggests at minimum 4 sets.. tho that may be for just legs considering its a bigger muscle group.. if i were to warm up with 35s it would feel like i was doing nothing and not warmed up whatsoever.. on average what percentage of your working weight do you warm up with for instance chest with dumbbells..
If I was going to do let's say 5x5 with 250 on a barbell bench, I'd probably warm up with something like 1x5@135, 1x5@185, 1x5 (or maybe 1x3)@225, 5x5@250. If I was going to try and do 3x10@225, I'd probably only warm up 1-2 sets with something like 1x5@135, 1x3@185. Or maybe on one particular day I was feeling particularly stiff or out of rhythm, I might add on a few more sets with just the bar, or with 135.
If I was going to squat 350 5x5, then I might do something like 1x5@135, 1x5@225, 1x3@275, 1x2@315, 5x5@350. On the other hand, if I was going to go for 405 for a single, then I'd do more warmups. Something like 1x5@135, 1x5@225, 1x1@275, 1x1@315, 1x1@365, 1x1@405.
There's four examples, with four different warmup schemes that I'd use personally (roughly). One with 3 warmup sets, one with 2 warmup sets, one with 4 warmup sets, one with 5 warmup sets. I'm not saying that you should use any of those, just illustrating that the same warmup isn't required no matter what you're doing. That without including any sets with the bar, which Medhi does for 2 out of the 4 sets he recommends. If I added two sets with the bar, then I'd actually be doing anywhere from 4-7 warmups in the example above.
Medhi is just giving a general recommendation. Moreover, his recommendation is for someone doing 5x5 and particularly for beginners, since the SL5x5 is a beginner's program (which means most people who use it won't know how to warm up). When you're doing high rep sets, like you are doing, less warmups are required, because the weight is lower. See above for an example. I'm obviously not going to do the same number or type of warmup sets for my 3x10@225 that I would for my 1x1@405.
So going back to my original statement, do as many as you need, without it interfering with your work sets. If you're using 65s for your work sets, then you
shouldn't be doing something like:
1x7@35
1x7@45
1x7@55
1x7@60
4x7@65
If you did that, you're obviously going to be significantly fatigued by the time you even get to your worksets; in reality you'd be doing 6 or 7 work sets with that because the last warmups are so close to your working weight.
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