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Warm up reps?

electraglide Posts: 3 Joined: 2002/10/14	2002/12/12, 05:46 PM BB1fit&Philia--Thanks for you previous response. My w/out reps calls for 20-16-14-12. Are the first 20 at a warm up rate of 60 to 75 % of your lift weight or do you start with the same wt as you want to finish with?
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/12/13, 01:47 AM As a golden rule, lower reps - heavier weights. Every set should be a little bit hard to do (except the warm up one) and you should be able to feel a slight burning at the last 2-3 reps. Good luck! -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
electraglide Posts: 3 Joined: 2002/10/14	2002/12/23, 10:43 AM So dumbell presses I would do 20 reps at 25 lbs-wait 30 secs to a minute and do 16 with 30 lbs. 14 with 35lbs. 12 with 40lbs. Rest 60 secs. go on to Lateral raises and do 20 reps with 20 lbs - 16 with 25 - 15 with 30 - 14 with 35 lbs. and so on throughout the workout? Is this correct? I have been having to drop wt. to be able to do more reps.
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/12/23, 01:16 PM You are doing more an endurance type workout there. You are fatiguing the muscle long before instead of overloading it for growth. Slow it down. Do your first warmup set with about 50% of your max weight. This is meant to be just that, a warmup. No real work involved,just get some blood to the muscle. Wait about a minute at least. Your second set, do the same, but 10 reps. Wait about a minute. Then your 3rd set, do just 3 reps with about 75% of your max weight. You should sllightly feel this set, it is just an acclimation set to let the muscle know, ok, heavier weight is coming. Now, go to 45 lbs., and do your first set of 10. I know 45 is heavier, but you will be able to do it with this type of warmup. Rest about 1 1/2 to 2 min. Then go up to 50 for your next set, and again rest about the same, and go up if you got an easy 5-6, if not, do another set with the same weight. By now you should be overloading the muscle with an extra load, and accomplishing the means for growth and strength. good luck.... -------------- The only place success comes before work is in the dictionary!