Warm up, reps and sets - UK-Muscle Body Building Community

Danny · 03-03-2005, 10:01 AM

Couple of questions to help finish off my training plan!! :lift:

1) warm up. What amount of weight should your warm up be with, what sort of rep range should i be looking at doing for a warm up, and should you do a warm up set for every exercise you do.

2) Reps, do you gain more from doing your reps slow or should you get your 8 reps done a quick as possible.

3) Sets, how much time should be taken in between sets, i train with another lad so im guessing as soon as he finishes his set i should start mine, then when i finish he should be straight back on etc. Does the time in between have much effect on muscle growth??

4) Different exercises, how much time should be taken from finishing 1 exercise and starting the next.
e.g say ive just done my sets of flat bench press and im now going to do incline bench press, should there be a gap inbetween or straight into it.

thanks for all your help!!!!

TYSON · 03-03-2005, 11:18 AM

You should allways do warm ups before every lift but most of use including myself do not bother, but i would if i were you and im thinking of starting this myself.

Warm ups should be as follows. lift one approx 75-80% max weight, lift two 85-90% of max weight then two sets of your normall lifting weight.

Reps should be slow and controled, do not worry how much or how little you are lifting just make sure you lift well, we aint power lifters but bodybuilders.

As for rest you should have no more than 60-90 seconds rest between sets and changing excersises

HOPE THIS HELPS

Killerkeane · 03-03-2005, 11:31 AM

nice advise
regarding question 2.
depends what your training for mate.
stongmen and other competitors train for strength so they lift the heaviest weight possible at very low reps (usually 1-2) so they have to do explosive training. (iniating white fibers).
Doing reps for size however should always been done in a smooth controlled fashion, if you are not controlling the rep properly then the exercise is wasted and you risk injury.
i believe the 10-12 rep range is better,ive had more success of that rep range then any other.

TYSON · 03-03-2005, 11:41 AM

Quote:

Originally Posted by Killerkeane

i believe the 10-12 rep range is better,ive had more success of that rep range then any other.

Dont want to come of the original question but killer, i allways thought 6 to 8 reps were better to build size, i have posted a new thread regarding a new workout in training section so if you can add some advice m8 that would be good.

Danny · 03-03-2005, 11:50 AM

My chest day is

Flat bench press
Incline Bench Press
Flat Fly's

if im doing 3 warm up sets and 2 full sets for each exercise, im surely going to be over training. im only currently able to bench press 35k + bar to max 8 reps. im trying to get the strength up so i can lift heavier.

TYSON · 03-03-2005, 01:11 PM

That would be two warm ups which would be fairly easy and only two hard sets. think you better get a calculater lol,

As for over training, every body re-acts differently, in the book Brawn this is the best method to use and only work out twice a week with basic exercises.

as for wieght as "killer" says, are you bodybuilding or just trying to get stronger, if you are bodybuilding dont worry about weight too much as you will slowly get stronger as you get bigger

**big** · 03-03-2005, 01:19 PM

1. Do whatever warm ups are necessary for you. That depends on the exercise you're doing and the weight you're using. For example, if you're about to squat 200kg, you'll need a whole lot more warm-ups than if you were about to barbell curl 50kg. Typically for compound work you would want 2-4 warm-up sets done progressively.

2. SLOW negative. The positive depends on your goals. If you're looking for strength and power, then you want an explosive positive. If you're just going for mass, slow it down a little. But always, always slow negative.

3. However long you want. Personally I feel that you should take as long as necessary so that you're not just going to cardiovascular failure. This could be 60 seconds, or it could be 5 minutes.

4. Same as 3.

**big** · 03-03-2005, 01:22 PM

Quote:

Originally Posted by Danny

My chest day is

Flat bench press
Incline Bench Press
Flat Fly's

if im doing 3 warm up sets and 2 full sets for each exercise, im surely going to be over training. im only currently able to bench press 35k + bar to max 8 reps. im trying to get the strength up so i can lift heavier.

I would do:

bar x 20
bar + 20kg x 8
bar + 30kg x 3
rest
bar + 35kg x max

Drop the flat flys... they're pointless at this level. And rotate dips in there occasionally... they're a proven mass/strength builder.

Danny · 03-03-2005, 01:33 PM

Quote:

Originally Posted by TYSON

Warm ups should be as follows. lift one approx 75-80% max weight, lift two 85-90% of max weight then two sets of your normall lifting weight.

i make that 5

TYSON · 03-03-2005, 01:35 PM

Lift one = 1 set of 75 -80%

lift two = 1 set of 85-90%

2 sets of heavy

i make that 4 sets

**big** · 03-03-2005, 01:39 PM

Quote:

Originally Posted by TYSON

Lift one = 1 set of 75 -80%

lift two = 1 set of 85-90%

2 sets of heavy

i make that 4 sets

That's starting a bit high don't you think? Maybe in his case with 35kg that's not so bad, but for someone deadlifting 220kg, that means the first warm-up should be with about 165-175kg?

TYSON · 03-03-2005, 01:47 PM

agree but with the weight he is lifting it should be ok dont you think, any way i was showing him how to add up lol

Danny · 03-03-2005, 01:48 PM

ok, im after gaining mass, i always thought that to gain massive muscles you had to lift very heavy weights, is that not true???

my work out is

chest (10 sets inc warmup), tri's (5 sets in warm up) on monday

flat bench press
incline bench press
flat flys

bench dips
upright dips
tricep pull downs

Legs, shoulders (both 10sets inc warm up) on wednesday

squats
seated press
leg extensions
leg curls
calf raises

dumbbell press
upright rows
front lats

Back (10 sets inc warm up), Biceps (5 sets in warm up) on friday

close pulldowns
wide pulldowns
bent over rows
dead lifts

arm curls
bar curls
pull ups

Aims are simply to get muscle, food isnt to bad at the moment but am so confussed with the training programs. if im only lifting light weights to 6-8 reps then im not going to develop aim i??? they way i do it is when i get to 8 up the weights, but always aim for at least 6.

im well confussed now, do i need to be lifting bigger weights to get bigger or just doing my max weight perfectly done

Danny · 03-03-2005, 01:51 PM

Quote:

Originally Posted by TYSON

Lift one = 1 set of 75 -80%

lift two = 1 set of 85-90%

2 sets of heavy

i make that 4 sets

badly wrote i think, should really have been first lift, second lift, the way u wrote it sounds like 5 lifts, your mistake :p

TYSON · 03-03-2005, 01:53 PM

Yes you need to lift heavy but strict, you dont need to lift super heavy, you need to use the musles to make them grow. To be honest every one has their own views. I started the same as you, started light and could feel the pump and the muscles burning, as i got carried away and added weight then more weight ect: i began to loose the burn/pump and concentrated more on the amount of weight i was lifting, this soons kills your workout. You do need to lift heavy but not to your extreme maximum, work the muscles.

03-03-2005, 10:01 AM	#1 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	Warm up, reps and sets Couple of questions to help finish off my training plan!! :lift: 1) warm up. What amount of weight should your warm up be with, what sort of rep range should i be looking at doing for a warm up, and should you do a warm up set for every exercise you do. 2) Reps, do you gain more from doing your reps slow or should you get your 8 reps done a quick as possible. 3) Sets, how much time should be taken in between sets, i train with another lad so im guessing as soon as he finishes his set i should start mine, then when i finish he should be straight back on etc. Does the time in between have much effect on muscle growth?? 4) Different exercises, how much time should be taken from finishing 1 exercise and starting the next. e.g say ive just done my sets of flat bench press and im now going to do incline bench press, should there be a gap inbetween or straight into it. thanks for all your help!!!!

03-03-2005, 11:18 AM	#2 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	You should allways do warm ups before every lift but most of use including myself do not bother, but i would if i were you and im thinking of starting this myself. Warm ups should be as follows. lift one approx 75-80% max weight, lift two 85-90% of max weight then two sets of your normall lifting weight. Reps should be slow and controled, do not worry how much or how little you are lifting just make sure you lift well, we aint power lifters but bodybuilders. As for rest you should have no more than 60-90 seconds rest between sets and changing excersises HOPE THIS HELPS __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift:

03-03-2005, 11:31 AM	#3 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,977	nice advise regarding question 2. depends what your training for mate. stongmen and other competitors train for strength so they lift the heaviest weight possible at very low reps (usually 1-2) so they have to do explosive training. (iniating white fibers). Doing reps for size however should always been done in a smooth controlled fashion, if you are not controlling the rep properly then the exercise is wasted and you risk injury. i believe the 10-12 rep range is better,ive had more success of that rep range then any other. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

03-03-2005, 01:11 PM	#6 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	That would be two warm ups which would be fairly easy and only two hard sets. think you better get a calculater lol, As for over training, every body re-acts differently, in the book Brawn this is the best method to use and only work out twice a week with basic exercises. as for wieght as "killer" says, are you bodybuilding or just trying to get stronger, if you are bodybuilding dont worry about weight too much as you will slowly get stronger as you get bigger __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift: Last edited by TYSON; 03-03-2005 at 01:18 PM.

03-03-2005, 01:35 PM	#10 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Lift one = 1 set of 75 -80% lift two = 1 set of 85-90% 2 sets of heavy i make that 4 sets __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift:

03-03-2005, 11:50 AM	#5 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	My chest day is Flat bench press Incline Bench Press Flat Fly's if im doing 3 warm up sets and 2 full sets for each exercise, im surely going to be over training. im only currently able to bench press 35k + bar to max 8 reps. im trying to get the strength up so i can lift heavier.

03-03-2005, 01:19 PM	#7 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,184	1. Do whatever warm ups are necessary for you. That depends on the exercise you're doing and the weight you're using. For example, if you're about to squat 200kg, you'll need a whole lot more warm-ups than if you were about to barbell curl 50kg. Typically for compound work you would want 2-4 warm-up sets done progressively. 2. SLOW negative. The positive depends on your goals. If you're looking for strength and power, then you want an explosive positive. If you're just going for mass, slow it down a little. But always, always slow negative. 3. However long you want. Personally I feel that you should take as long as necessary so that you're not just going to cardiovascular failure. This could be 60 seconds, or it could be 5 minutes. 4. Same as 3.

03-03-2005, 01:47 PM	#12 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	agree but with the weight he is lifting it should be ok dont you think, any way i was showing him how to add up lol __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift:

03-03-2005, 01:48 PM	#13 (permalink)
Danny Newbie Trainer Join Date: Feb 2005 Posts: 97	ok, im after gaining mass, i always thought that to gain massive muscles you had to lift very heavy weights, is that not true??? my work out is chest (10 sets inc warmup), tri's (5 sets in warm up) on monday flat bench press incline bench press flat flys bench dips upright dips tricep pull downs Legs, shoulders (both 10sets inc warm up) on wednesday squats seated press leg extensions leg curls calf raises dumbbell press upright rows front lats Back (10 sets inc warm up), Biceps (5 sets in warm up) on friday close pulldowns wide pulldowns bent over rows dead lifts arm curls bar curls pull ups Aims are simply to get muscle, food isnt to bad at the moment but am so confussed with the training programs. if im only lifting light weights to 6-8 reps then im not going to develop aim i??? they way i do it is when i get to 8 up the weights, but always aim for at least 6. im well confussed now, do i need to be lifting bigger weights to get bigger or just doing my max weight perfectly done

03-03-2005, 01:53 PM	#15 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Yes you need to lift heavy but strict, you dont need to lift super heavy, you need to use the musles to make them grow. To be honest every one has their own views. I started the same as you, started light and could feel the pump and the muscles burning, as i got carried away and added weight then more weight ect: i began to loose the burn/pump and concentrated more on the amount of weight i was lifting, this soons kills your workout. You do need to lift heavy but not to your extreme maximum, work the muscles. __________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift: