Jump to content
Sign in to follow this  
Boola

Warming up for a one rep max

Recommended Posts

As the title mentions i wonder how you guys usually approach warming up for a one rep max?

How many warmup sets do you do, and at what percentages of 1rm are they ?

Share this post


Link to post
Share on other sites

I don't do %s, I start with the bar, and add 20lb per set

But hell i lift like a sick kitten, so take that with a lot of salt

Share this post


Link to post
Share on other sites

@ArtThat's also a good rule of thumb which i usually use. Haha, sick kitten, that's a new one :D.

 

By the way @FerrousMaverick could you move this thread as i don't know why i posted in the womens section. :)

Share this post


Link to post
Share on other sites

I would follow the same protocol I do for a normal work out.  You have an idea of your 1RM, so base your warm-up sets off that guesstimate.

5x2 reps with empty bar 

5 reps at 40%

3-5 reps at 60%

2-3 reps at 80%

1 rep at 90% (maybe)

Go for the gusto.

Share this post


Link to post
Share on other sites

@PsychoSlugThanks for you input Doug.

Share this post


Link to post
Share on other sites

@Boola, done.  Left a link for people who may stumble on it in the women's section, and the link will autodelete in 30 days.

Share this post


Link to post
Share on other sites

Share this post


Link to post
Share on other sites

I treat it like a meet.  Usual warmup then 3 attempts.  First one is to get me ready not tire me out for the second which is a small PR.  Its not a hard and fast rule but I like around 30-50 pounds between second and third.  You dont want to do really small jumps  close to your max because it fatigues you too much.  Your there to max out so go for it.  If you miss you miss but dont miss because your nervous and trying to sneak up on the weight.  Your just sabotaging yourself.  Third is all based off of how second feels.  

So lets say your old 1rm on squats are 200k. Then:

Bar 2x10

60x5

100x3

140x2

160x1

180x1 (1)

205x1 (2)

3rd is up to you.  

 

 

  • Upvote 1

Share this post


Link to post
Share on other sites

@Miked96Thanks for you input Mike. I usually do 95% before i try my 1 rm but as you say that could easily fatigue one to much. Your rule with 90% before testing max sounds more reasonable.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
Sign in to follow this  

×