[swoleN]

What is a good sets, reps, % before maxing out. Example just lay down and do it , do just 10 reps thanks

[Rocky]

By maxing out do you mean 1 rep of your heaviest weight or do you just mean maxing out as in your main work set?

Personally I don't do 1 rep sets as they don't really do anything for me, but I guess I would warm up the same way as I do for my main sets.

For the first exercise in my routine I'll do 2 warm ups.

Warm up 1 - 50% of main set for 12 reps
Warm up 2 - 60-75% of main set for 10 reps

Then straight into my main. For all following exercises with the same muscles just do aone warm up with 60-75% of main for 10 reps!

[MaKaVeLi]

This is a section sourced from a Bench Press Article:

An important part of benching heavy weights is energy conservation. Out of all the ways you could waste energy, excessive warm up is the biggest culprit. It's important to warm up thoroughly to avoid injury, but if you do too many warm-up sets, you'll squander your energy and become fatigued before you get to your heavier "work sets." This will limit the amount of weight you can use on the final sets that really count. Your goal is to warm up without burning out.

Lets suppose you have a 315 lb. max. For maximal strength gains, you need to work with at least 85% of your max (267 lbs). Using a typical bodybuilder’s workout, you're so fatigued before you reach this weight that you only get one set of three measly reps at 85% of your max - not a very effective workout for strength gains. What follows is a typical, ineffective routine and the new, improved routine



Typical bench routine: (too many high rep warm up sets tire you out)

1 X 15 reps X 135 lbs
1 X 12 reps X 185 lbs
1 X 10 reps X 225 lbs
1 X 8 reps X 245 lbs
1 X 6 reps X 255 lbs
1 X 3 reps X 265 lbs

(You tired yourself out before getting to your effective work sets, so 265 X 3 is as heavy as you can go)


More effective routine:

1 X 8 X 135 (warm up)
1 X 6 X 185 (warm up)
1 X 5 X 225 (warm up)
1 X 5 X 265
1 X 3 X 275
1 X 3 X 285
1 X 2 X 295
(Conserves energy for the heavy work sets, but still warms you up sufficiently)

[swoleN]

Thanks my question was answered