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Mind and Muscle Forums > Training & Dietary Considerations > General Training
ManuelW
how many warming up sets do you usually do for maximum effort sets? i tend to do (especially with deads) about 5-6 sets with very small increments, usually 10 lbs per set, so that even the first warm up set isn't a easy one, so its more kind of a pyramid-set...seems to work better then easier warm up sets with larger increments

what do you do and what would you recommend?

e.g my deadlifting today was (kg)

145x5
150x5
155x5
160x5
165x5
Kimbo
I would only do something like the above if you were attempting to find your 5RM. Otherwise it's just keeping you from hauling up as much weight as you could be.

I typically warm up using a ramp. If I were going to warm up on DL's using your top weight, I'd do something like this:

Bar (or body weight squats) x8
60kg x5
90kg x3
115kg x2
135kg x1
155kg x1
165kg x5 (first working set)

You may or may not need to make smaller jumps depending on how used you are to doing a ramp.
ManuelW
i seem to be able to ramp higher when i do smaller increments, maybe its easier for my body to adapt

do you even do larger steps if you only work up to your rm - therefore just one single set? the total "real" work load is pretty low then
Kimbo
QUOTE(ManuelW @ Dec 21 2007, 02:14 PM) [snapback]443982[/snapback]
i seem to be able to ramp higher when i do smaller increments, maybe its easier for my body to adapt

do you even do larger steps if you only work up to your rm - therefore just one single set? the total "real" work load is pretty low then

Why is the work load low? Just because you work up to your 5RM doesn't mean you have to stop the workout. For example, let's say my previous 5RM from the last workout was 165. I do the above and get 165x5, but it felt like I could do more, so I try 167.5kg for my next set, etc. On the other hand, if I did 165x5 and it felt like I could barely get it, I would then do several sets of 2-3 afterwards.

Also, you don't have to work up to your 5RM. Just work up to a working weight (the load you will use during your work sets, which will probably be a little less than your true 5RM).
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