Originally Posted by TTT
Awesome. Might have to adopt that, really appreciate it. It looks like you are using the same weight for all sets, correct? Are you able to stay consistent with all three sets, seems like you may get alittle worn out by the third set and not be able to use as much weight as your first set, I'm not sure as I've never tried that. For warmups, do you do just very little weight, like just the bar or something a few times, just to get loose?
For warm up sets, this is the structure I use:
1 x 12 @ weight 1
1 x 10 @ weight 1
1 x 6 @ weight 2 - increased a little
1 x 3 @ weight 3 - increased a little more
1 x 1 @ weight 4 - increased again
Where weight 4 is very close to your normal repetition weight. The first 3 sets are to warm up, done at a mugh lighter weight...you do not want to fatigue your muscle during warm up. The last 2 sets are for weight acclimation, basically letting your body get used to the heavy weight...this will help you lift more weight. How much weight you use to warm up with can only be determined by you...but I usually warm up with about half of the weight of my heavy repetition sets, and add weight for the following warm up sets and weight acclimation sets accordingly.
As for my heavy sets of 4-6 reps, I use the same amount of weight for all 3 sets. I usually rest 2 minutes or so in between sets, and this is enough time to be able to lift the same weight. I struggle a little more to get the last rep up, but I always put it up.