New Article. Warming Up for 1 Rep Max, 3-5 RM?

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Nice article on warming up for one rep max.

But since you recommend in the article you would rather see a 3 or 5 rep max and I like to do 3 to 5 RM, can you give an example for that also?

2

I know Christian is busy and cant answer all questions. If he cannot answer does anyone have any advice on this. Wanting to ramp up to a 3 to 5 rep max next workout.

I don’t want to ramp using three reps every set to a 3 rep max or ramp using 5 reps every sat to a 5 rep max I believe that creates too much fatigue even if a little bit. I was wondering if anybody had any percentages or progression using maybe 1 or 2 reps before the all-out set?

Thanks

3

I think both are viable and would depend on how well you are warmed up. Though doing 3 reps most likely wouldn’t tire you that much. I did my pr squat the other months by doing all sets of 2. If you feel it would drain you then what I usually do is sets of 1-2 for triples and 2-3 for fivers

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4

To be honest, ramping to a 5RM doesn’t need to be as precise as a 1RM. However since it requires more energy it is smart to avoid creating too much fatigue. As such, an approach similar to ramping up to a 1RM could be used.

  • Set 1: Empty bar x 10 reps
  • Set 2: 5 reps using estimated 50% of 5RM goal, rest 30 sec
  • Set 3: 5 reps using estimated 60% of 5RM goal, rest 30 sec
  • Set 4: 3 reps using estimated 70% or 5RM goal, rest 90 seconds
  • Set 5: 3 reps using estimated 80% of 5RM goal, rest 120 seconds
  • Set 6: 1 rep using estimated 5RM goal, rest 120 seconds
  • Set 7: 1 rep using 110% of 5RM goal, rest 3 minutes
  • Set 8: 5RM attempt 1, rest 4 minutes if your want a 2nd attempt.
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