Warming up for 5 work sets of 4 reps.. ??

[Simon.]

I'm a week away from the 'strength' phase of Training For Maximal Size and I've never done anything below 8 reps in my life, intentionally at least.
I've seen how people go about progressing up to a 1rm or a 3rm but they're not warming up to make the attempt several times...
How should I be warming up for a 4rm and leave enough energy to go through the other 4 sets?
Oh and while we're already here... I'm still seeing very good gains from the 8-12 rep range and the program and was wondering if I really need to change the rep scheme while I'm still making decent progress with the current one.. ?

[igunick]

I don't know about the warmups
But I suggest following the program correctly. The program is problably designed by someone who knows what he's talking about (at least, I think so ) You might even get better results then you do now.
If not, you know for the future that the 8-12 range works the best for you.

[He-man]

I am about 7 weeks into this same program, "Training for maximal size," and have seen good strength gains the last couple weeks. I also aggravated a prior forearm injury, nothing that would prevent me from lifting, but might change the exercise that bothers me.

I have just been stretching out my entire body and then will do one light set of 8 before i jump into the heavy sets of 4. My favorite day is alternating the 30 degree incline bench and standing db shoulder press. I will also do a cool down light set. It can be a lot of volume so pace yourself I think you are going to make great gains if you use heavy weight, but shouldn't be too heavy as to affect form.

I keep starting these good programs, seeing results, but something always comes up to prevent me from finishing the 12 week workouts. Frustrating, so not sure what program to hit after this one. You are definately going to break a sweat second phase as a form of heavy super-setting.

good luck

[OldGuy]

Isn't that 12 sets of 4 reps?

My warmup for heavy sets is 6 reps at 50% of workset weight, short rest (under 60 secs.) followed by 4 reps @ 70%, short rest followed by 2 reps @ 90%. Then I take the full rest (in your routine it calls for 2-3 minutes) then into the worksets.

[Simon.]

Thank you OldGuy that was exactly what I was looking for!! Where did you learn that from? Max-OT?
Also doing anything less than that will probably put me in danger of pulling a muscle or something right?

[igunick]

I don't think so, Max-OT is more something like:
12 reps - 40%
10 reps - 40%
6 reps - 60%
3 reps - 80%
1 rep - 90%

But OldGuy, if yours works just as good, I'm willing to try yours. I'd save time that way.

[OldGuy]

Actually I found it here:

http://www.ruggedmag.com/index.php?t...ticle&i=6&a=10

The idea of a warmup is to get your muscles used to doing some work, but not push them to failure. For heavy sets you need to get the muscles used to doing heavy work, hence the 2 reps @ 90%. And like you said it's quicker than the Max-OT warmup.

[austintwo]

OldGuy's suggestion is a good one on warmup protocol - but his memory jibes with mine on the set/rep protocol for this workout - I don't remember any phase calling for 5 sets of 4 reps each - much higher set total on low rep phases.

[Simon.]

It was 12x4, sorry, I got it all messed up. Thanks everyone [img]smile.gif[/img]