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For 3 years I trained light, then heavier, then heaviest.
Eg. Bench 60kg/10 reps, 70kg/8 reps, 80kg/4 reps.
Recently I flipped it: 80kg/6 reps, 70kg/8 reps., 60kg rep till fail.
I find it much better as you are able to lift the heavy weight straight away as your muscles are not fatigued. Previously I would generally fail on the last set.
This way when you get to the lighter weights your muscles are already wrecked but you have enough endurance to sustain the set.
Personally, I warm up for big compounds over 3 or 4 sets, reducing reps as the weight gets up, then go for 2 heavy sets which wipe me out.
Warm up sets really shouldn't tire you in any way in my opinion, so you can put 100% effort into a few working sets which does all the damage.
Then if you do another exercise, you may only need 1 warmup set or no warm up at all and just go heavy from the start.
Personally, I warm up for big compounds over 3 or 4 sets, reducing reps as the weight gets up, then go for 2 heavy sets which wipe me out.
Warm up sets really shouldn't tire you in any way in my opinion, so you can put 100% effort into a few working sets which does all the damage.
Then if you do another exercise, you may only need 1 warmup set or no warm up at all and just go heavy from the start.
Its a few things. Your increasing your heart rate which increases your cardiovascular function and gets blood flowing more rapidly all over the body. This alone warrants warming up. But more is happening, your also lubricating your joints, revving up your central nervous system and immune system. You are also physcologically prepping yourself in many ways for whats ahead. This is a brief description of how warming up benefits us, though this could be unravelled into great detail illustrating every functional part of the human body.
Its a few things. Your increasing your heart rate which increases your cardiovascular function and gets blood flowing more rapidly all over the body. This alone warrants warming up. But more is happening, your also lubricating your joints, revving up your central nervous system and immune system. You are also physcologically prepping yourself in many ways for whats ahead. This is a brief description of how warming up benefits us, though this could be unravelled into great detail illustrating every functional part of the human body.