Warm-
up.
Tell me your working load and I'll build the ramp of warm-up sets to get you there ready, without wasting energy.
BarbellGoal of the set
Barbell20 kg× 5
40%40 kg× 5
55%55 kg× 4
70%70 kg× 3
85%85 kg× 2
95%95 kg× 1
WORK100 kgworking sets
Short rests between warm-up sets (30-60 s), then full rest before your working sets.How it
works.
Il principioSale il peso, scendono le ripOgni serie si avvicina al carico di lavoro aumentando il peso e togliendo ripetizioni.
Quante serie2-3 per la massa, 3-5 per la forzaPiù pesante è la serie di lavoro, più serie di avvicinamento servono per arrivarci pronti.
A cosa servePronti, non stanchiScalda muscoli e sistema nervoso e 'prova' la traiettoria, senza accumulare fatica che rovina le serie vere.
Other
calculators.
See allQuestions
about the warm-up.
It depends on how heavy the working set is: for mass (6-12 reps) 2-3 ramp-up sets are enough, for strength (1-5 reps) you need 3-5 sets to get ready.
No, if done right: ramp-up sets use few reps and short rests, just enough to warm up the muscles and the nervous system without building fatigue.
Warm up well for the first heavy exercise of each muscle group. On the following exercises that use the same muscles, 1 ramp-up set or none is enough.
Yes: 5-10 minutes of light cardio and a bit of mobility prepare the body. The barbell ramp-up sets come afterward, specific to the exercise.
計画する記録する進歩する繰り返す計画する記録する進歩する繰り返す計画する記録する進歩する繰り返す計画する記録する進歩する繰り返す
無料オフラインエビデンスベースポケットの中に無料オフラインエビデンスベースポケットの中に無料オフラインエビデンスベースポケットの中に無料オフラインエビデンスベースポケットの中に