warmups/1rp

[leatherface]

Ok, as long as injury/safety isn't an issue here, im curious about warm ups before attemping a 1RM. If I were to try 260 on bench lets say, i normally just warm up with 145 x8 then 155 x 5 and go for it. I feel fine and good enough to go, but I see that most people that attempt a 1RM seem to build up to it. Like they would do 145 x 5 185 x 3 205 x 1 235 x 1 then 260 x 1. So does the latter benefit you more or is it just to warm up a bit more to prevent injury? thanks

 

[jeremys]

Ok, as long as injury/safety isn't an issue here, im curious about warm ups before attemping a 1RM. If I were to try 260 on bench lets say, i normally just warm up with 145 x8 then 155 x 5 and go for it. I feel fine and good enough to go, but I see that most people that attempt a 1RM seem to build up to it. Like they would do 145 x 5 185 x 3 205 x 1 235 x 1 then 260 x 1. So does the latter benefit you more or is it just to warm up a bit more to prevent injury? thanks

the latter is safer and gets you used to heavier weights so your max doesnt feel so damn heavy.

(btw, it would be wise to start with even the bar then go 135, 185, etc)

 

[leatherface]

Alright that sounds good to me, but what i was thinking was that by lifting all that weight previous to your attempted 1RM, that might wear you down just a little, and make a 5-10lb difference on your 1RP

 

[jeremys]

Alright that sounds good to me, but what i was thinking was that by lifting all that weight previous to your attempted 1RM, that might wear you down just a little, and make a 5-10lb difference on your 1RP

thats why you only do 1-3 reps for warmups after 135 lbs or whatever

 

[leatherface]

But lets say my max is 260, wont doing 1 rep of even 230 wear me down a little? I would think it would have some effect on it, maybe im wrong? But thats why im asking

 

[CollegeKid]

hey leatherface.. i've found that warming up incrementally really affects your lifts positively. i like to start with something like half the weight of my max, do 8-10 reps of that to get the blood flowing, then take it up to -20 or -50 or whatever of my max lift and do 2 reps at each level, adding on like 10lbs each time till im at the max. i think it's the principle of getting your muscle accustomed to the higher weight, instead of suddenly shocking it with a super heavy weight. somethin like that.

 

[jeremys]

hey leatherface.. i've found that warming up incrementally really affects your lifts positively. i like to start with something like half the weight of my max, do 8-10 reps of that to get the blood flowing, then take it up to -20 or -50 or whatever of my max lift and do 2 reps at each level, adding on like 10lbs each time till im at the max. i think it's the principle of getting your muscle accustomed to the higher weight, instead of suddenly shocking it with a super heavy weight. somethin like that.

something like that

But lets say my max is 260, wont doing 1 rep of even 230 wear me down a little? I would think it would have some effect on it, maybe im wrong? But thats why im asking

it might 'wear you down' a little, but it will prepare you for your max better, both mentally and physically. if your max is 260, i'd go up to 245 then shoot for 270-275, depending how strong 245 felt.

that's also another reason i like doing singles to triples with smaller increments. you can gauge what you're going to take for a max single

 

[Thaibox]

Re: Re: warmups/1rp

(btw, it would be wise to start with even the bar ...

Glad to see that others do that

 

[leatherface]

Ok, im gonna try that this weekend then, thanks alot guys, ill let u know how it goes You guys supply every bit of information i ever need and i appreciate it so much! i love these forums so much damnit! amen