What is meant by the warmup sets in Ian King’s workouts? Do you do these a couple reps before failure or just use a light weight and do the reps not even close to failure? Also when you are doing a heavy weight for singles do you still follow a 311 tempo.I ask this becaus when you get to a heavy weight it is hard to lift that quick. Do you just lift it as quick as you can or do you go lighter for a quicker lift. Any advice?
I do my warm-up sets at the prescribed tempo and number of reps using a light weight that does not cause any fatigue. For the heavy weights, I don’t worry about timing the concentric portion…basically, if its a 1 second concentric, I just lift it as fast as possible using good form. With a heavy weight, it’ll probably take longer but I wouldn’t reduce the wt. to go faster (unless your not able to do the slow eccentric).
I do as C.C. does. WRT to the amount of weight used for the warmup sets, I don’t go anywhere near failure, but I do use a weight that’s heavy enough to allow (require?) very strict form, usually something between 50 & 75% of the work set. Part of the reason for the warmup set is to practice the movement before undertaking the work set; the weight needs to be sufficient to make for good form for practice.
Ditto the others, I think IK even states w/ups as a % of work sets 10 x 50% of work set, 8 x 70% etc then into it.