Table of Contents
How do you warm up to a 3 rep max? Lift the weight for 3 reps. Rest for 2 to 4 minutes. If you were able to perform 3 reps then increase the weight by 10-20 pounds (5-10%). If you were unable to perform 3 reps then decrease the weight by 5 to 10 pounds (2-4 kg) or 2.5-5%.
How do you warm up for a 1 rep max?
How do you warm-up for a 3 rep max? Page 2
- Protocol Adapted from Essentials of Strength Training and Conditioning 3rd Edition.
- 3RM testing protocol example:
- Light warm-up: 100 lb 2. 8 reps – very easy. Rested for 1 minute. Warm-up weight: 110 lb (added 10lb or 10% of light warm-up) 5. 7 reps – easy. Rested for 2 minutes.
How do you warm up for 5 rep max? If warming up for a 5 rep max you’d do sets of 3 until the weight starts feeling somewhat heavy, add a bit, and then go for 5. If you do a couple of reps and can tell you’ll be able to get 5 easily, STOP the set, rest 3-5 minutes, add weight and try again.
How do you warm up for a 1 rep max squat?
Should you warm up before 1 rep max? The specific warm-up is meant to specifically prepare the body for the exact exercise which you are about to perform. For example, if you’re working up to a 1 rep max in a Back Squat then, following your general warm-up, you should specifically warm-up by performing progressively heavier sets of Back Squats.
How do you warm up to a 3 rep max? – Related Questions
How do you warm up for a one rep max?
How do you warm up for 3 rep max?
Page 2
- Protocol Adapted from Essentials of Strength Training and Conditioning 3rd Edition.
- 3RM testing protocol example:
- Light warm-up: 100 lb 2. 8 reps – very easy. Rested for 1 minute. Warm-up weight: 110 lb (added 10lb or 10% of light warm-up) 5. 7 reps – easy. Rested for 2 minutes.
How do I warm-up for a 5 rep max?
If warming up for a 5 rep max you’d do sets of 3 until the weight starts feeling somewhat heavy, add a bit, and then go for 5. If you do a couple of reps and can tell you’ll be able to get 5 easily, STOP the set, rest 3-5 minutes, add weight and try again.
How should you warm up for a 1 rep max?
One-Rep Max Warm-Up Calculator
- Set #1 (40%) x 8 reps. Rest for 1 min.
- Set #1 (40%) x 8 reps. Rest for 1 min.
- Set #2 (50%) x 5 reps. Rest for 2 min.
- Set #2 (50%) x 5 reps. Rest for 2 min.
- Set #3 (60%) x 4 reps. Rest for 2 min.
- Set #3 (60%) x 4 reps. Rest for 2 min.
- Set #4 (70%) x 3 reps. Rest for 2 min.
- Set #4 (70%) x 3 reps.
