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So you do 1 Rep Max once a week. Not bad advice. How many warm up sets do you do?
by patrickg_zill 8y ago
So you do 1 Rep Max once a week. Not bad advice.
How many warm up sets do you do?
- jumpmancw 8y agoIt's actually very bad advice, do not do this. All of the literature will plainly tell you this is a bad idea.
- bpizzi 8y agoEspecially with deadlift, back injuries are no fun at all.
- jvagner 8y agoIndeed. Working up to a deadlift max doesn't take a lot of time, or a ton of sets. Like, 4-6 sets of 3-4 reps. Longevity and injury-prevention is key to long-term gym vitality... but people don't usually appreciate this until they injure themselves somehow. <40-something lifter, out...>
- mkirklions 8y agoSeconding this. 1 heavy deadlift set usually means 15 minutes of warmups.
- InitialLastName 8y agoPfft what could those scientists/doctors/trainers/experienced athletes possibly know that some dude on the internet can't anecdote his way into correctness? /s
- mkirklions 8y agoEngineer/trainer/experienced athlete here I thought using the potential energy equation gave me a little credentials. I also wrote a book about this topic. But I didnt include it in the comment.
- ropeadopepope 8y agoCould you link to the book?
- mkirklions 8y agoAfter doing strength training for years, it is all part of the routine. You cannot do 5x5 deadlift sets once you are past 4 plates.
- matwood 8y agoSure you can, it's just that progress goes much slower. When I finally got into the 500s I was counting 1/2 and 1/4 reps as progress. For example, if I got 525 for 3-1/4 reps for one workout, and later got 3-1/2 reps, that was progress. Keep in mind for me that later could be weeks or months as I'm not naturally big.
- SketchySeaBeast 8y agoYou can, but it's not a lot of fun. I did it for years as a modified BBB element in 5/3/1. I have, at various times done 5x5 squat past 4 plates as well. Didn't last more then 3 weeks before I had to back off, I'm too old to recover from that, but I was working Texas Method at 415 lbs, which was just as hard as it sounds.
- patrickg_zill 8y agoMy point is, actually, that whenever someone says "I just do 1 set or 1 rep and am done, after warmup" that the warmup sets are really part of the exercise... looks like mkirklions responded and really he does 5 sets with increasing weight, then does his heaviest. So it is more like the classic "pyramid" or "increased weight until near-exhaustion" sets, which have been around since forever...
- jumpmancw 8y agoIt depends on what percentage of his 1rm he's doing. I use 531 and it's based off a training max which is 90% of your 1rm. You never lift heavier than about 85% of your 1rm on the program because doing so is heavily taxing on your CNS. Unless he is using PEDs he probably won't last long-term if he's lifting close to his 1rm twice a week.
- mkirklions 8y agoWarmups usually are by plates. Deadlift warmups at 45lbs, 135lbs, 225lbs, 315lbs, 405lbs, then heavy set 435lbs. Bench is 45lbs, 135lbs, 190lbs(or whatever my workout buddy does), then 235lbs for my heavy set. The goal is to do 2-3 since that means its good form. I am for 1 heavy set rather than 1 heavy rep.