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  • Weight Increases + Warmup

    On each exercise, how much do you guy increase the weight by each exercise? If you hit your goal RP #, next workout how much more weight will you add to the working set? I'm sure that quads you will add more than bicpes, but I was wondering approx what weight intervals do you use?
    Quads?
    Back?
    Arms?
    etc.


    How many reps do you guys do for warmup? On an exercise like squats, 20 rep warm ups are going to use up a lot of energy for the all out 20 rep set at the end. Would it be better to do warmup with reps in the 8-10 range?
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  • #2
    easto , i personally go up 5-10lbs depending on how many reps i got on the last workout,, its really up to you though if you feel comfortable going up on lbs i would recommend 10lbs.. for warmups i really dont count the reps .. of course your going to need more if your a mass monster compared to myself i use 8-10 reps ,, like inhuman told me ,, these are just warm ups and shouldnt be taxing you at all.. please correct me if im wrong
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    • #3
      Easto, mobsta is correct, its totally up to you with how much you want to add, you add more at first if your weights are light to begin with, but as you get heavier the 1 1/4 and 2 1/2 lb plates will be your freinds.

      Just because you do a 20 rep set of Squats you will not need a 20 rep warm up set. If you lift lighter you will need less warm ups, once you are warmed up for Sqauts and if you are doing your 8,4 then 20 if you do that many, you are already warmed up for all your worksets, the heavier you get you will need more, here is an example of my Decline Bench Press:

      225x10
      315x10
      405x8
      455x6
      495x4
      525x9x4x2

      So you see as you get heavier you will need more, just remember these are warm ups, you are not taxing yourself, you need to have all your energy for that r/p workset...
      "That damn log book"

      www.trueprotein.com Highest quality protein at the lowest price...

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      • #4
        Warmups: Don't really count the reps either but I'm sure it's in the 10 rep range. Because I'm not using insane heavy weights yet, I only need 2 warmup sets on just about all exercises. For some exercises, the smaller muscle groups like arms, both my warmup sets are usually the same weight. On large muscle groups, like chest and back and quads, I usually go up in weight for my 2nd warmup set.

        Increasing weight: As my wife and I first started training DC style we dropped our working weight amounts considerably because we didn't know what to expect, the rep schemes and tempos being so different (rest pauses and slower negatives, etc.). As we progressed, our strength shot back up to what we were previously using and were blowing away our previous times reps easily. On occasion I would up the weight used the next time considerebly and regretted it. In my opinion, small increments are best. Even when I'm pretty sure I can make a sizable jump in weight, I don't now. I'd rather destroy the reps again and again and again. Hitting the wall on a given exercise will come eventually. Why rush it?

        Hope this helps.
        CrossFit Champions
        Champions Combat Arts

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        • #5
          Easto, I should tell you that I pick a magic number on all exercises when I get to that magic number of reps, I move up in weight, hell I hade some exercises I moved up in weight everytime I rotated to that exercise for 8 weeks straight...
          "That damn log book"

          www.trueprotein.com Highest quality protein at the lowest price...

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          • #6
            My warm ups are variable. Soemtimes I use 20 reps to start if something sort of creaky like my shoulders. Other things I don't.

            I never fatigue myself with my warm ups though. Just to wake up my muscles.
            International Elite Raw Powerlifter
            Blood - Sweat - Chalk

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            • #7
              Thanks guys you explained everything PERFECT!!!!!!
              www.TrueProtein.com
              www.TrueProteinCanada.com
              KEE774 Use this code and save $$$
              TeamSKIP Blend

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              • #8
                Originally posted by In-Human
                Easto, mobsta is correct, its totally up to you with how much you want to add, you add more at first if your weights are light to begin with, but as you get heavier the 1 1/4 and 2 1/2 lb plates will be your freinds.

                Just because you do a 20 rep set of Squats you will not need a 20 rep warm up set. If you lift lighter you will need less warm ups, once you are warmed up for Sqauts and if you are doing your 8,4 then 20 if you do that many, you are already warmed up for all your worksets, the heavier you get you will need more, here is an example of my Decline Bench Press:

                225x10
                315x10
                405x8
                455x6
                495x4
                525x9x4x2

                So you see as you get heavier you will need more, just remember these are warm ups, you are not taxing yourself, you need to have all your energy for that r/p workset...

                495 is a warmup for inhuman.... im leaving before he eats me

                Comment


                • #9
                  Richard85, One day I hope to get strong, but DC is holding me back so I do not get any injuries going into this contest, so I am going light...
                  "That damn log book"

                  www.trueprotein.com Highest quality protein at the lowest price...

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