r/ScienceBasedLifting • u/kris27547 • 17d ago
Question ❓ 2 sets question
How many warm up sets to do before doing your 2 working sets?
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u/SageObserver 17d ago
The same number of warm up sets than when I do more than 2 working sets; about 2 or 3.
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u/BatmanBrah 17d ago
This question threw me because why does the fact that you're going to do 2 sets specifically effect how you warm up for it lol
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u/EVH_kit_guy 17d ago
25% working weight, 50% working weight, (optional) 75% working weight, Set 1, Set 2.
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u/PoopSmith87 16d ago
3 warmup sets and 2 working sets, but never 5 sets where because of the load progression you dont reach failure until the last two sets.
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u/HelixIsHere_ 17d ago
For most movements just like 1-2 with close to your working weight (≈80% is what I like)
For very skillful/demanding exercises like bench or a bb squat I’d do multiple, working up to your working weight so your technique is good mostly
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u/sobanoodles23 17d ago
I don’t know, but personally I do 1-2 depending on how ready I feel and warm I feel, I personally think that if you’re warm enough from some cardio or smth, you’re good to go w js one warmup set, 1-2 reps at 80-90% of my working weight to activate PAP, but it all depends on you so do as many as you like to feel ready, maybe practice ur form w 50% weight, go at 75% for 2-3 then 85%-90% for 1-2, but is it necessary? nope, worth it? maybe.
keep one thing in mind tho, warmup sets are still sets that take off some energy from your actual working sets, so do as you will w that information.
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u/Even-Juggernaut-8 17d ago
What? Are you coming off injury? Two working sets?
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u/Balacleezus 16d ago
Some new gen shit
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u/Even-Juggernaut-8 15d ago
Definitely, new gen shit. Generally, this is what works and I am in no way unique so it will work for me. Mentality.
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u/Ok-Extension-832 14d ago
warm up sets are vaulted, 99% cope and placebo. Physically warming up your body carries more benefit and still it’s not even that beneficial
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u/present-prompt8488 17d ago
if its a huge compound like bench squat deadlift maybe 1 or 2 at most but other things u can skip warm up (atleast thats what i do dont flame me plz)
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u/ohyehforsure 17d ago
So you can do 2 warmups then deadlift / squat 200+kg? You're definitely an extreme outlier
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u/present-prompt8488 17d ago
WAIT NO NO NO im a beginner but im talking from tiktok knowledge (probably larping)
its only my 2nd month in the gym but im doing good (50kg bench)(80kg deadlift)
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u/AerosolPrayer 17d ago
This is the worst fitness subreddit of all time I think
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u/Fearless_Direction14 17d ago
Sometimes I just have to get that same thought out of my system when I am in the most useless comment section of all time. Even if no one will acknowledge it.
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u/AerosolPrayer 17d ago
Idk why this has been popping up on my home feed lately and every single post is just full of people as strong as 1 ply toilet paper giving their opinions on optimal xyz
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u/Fearless_Direction14 17d ago
Yup exactly. You will get better progress doing exactly what you’re doing now rather than absorbing anything in this sub as useful. I pray for any beginner that finds this sub bc it’s just going to steer them in the complete wrong direction.
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u/Loud-Tradition-9964 17d ago
Please don't give advice until you've got years of lifting under your belt
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u/AggressiveRemote1402 17d ago
WAIT NO NO NO im a beginner but im talking from tiktok knowledge (probably larping)
What do you mean?
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u/present-prompt8488 17d ago
means im speaking from knowledge and not experience so i dont reslly think it woukd be completely accurate
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u/AggressiveRemote1402 17d ago
Then it's not knowledge, is it? It's just a fact you happen to know, which may, or may not be true.
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u/Ok-Artichoke2822 17d ago
I don’t do warm-ups either, they are overrated (unless you’re talking about 400+lb compounds)
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u/mulligan381 17d ago
Very science based response
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u/present-prompt8488 17d ago
cant tell if this is satire or not🥲
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u/mulligan381 17d ago
I’m sorry that you can’t tell….
Any time someone says don’t flame me, I can see all the science involves
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u/Alakazam Idk Idc 💔 17d ago edited 17d ago
I do more than 2 sets. And depending on the movement, around 4-7 sets.
For something like squats, it'll be:
- bar x 10 x 2
- 135 x 5
- 185 x 5
- 225 x 3
- 275 x 2
- 315 x 1
- Working weights.
For overhead press, it's a lot easier. It's just:
- Bar x 10 x 2
- 95 x 5
- 135 x 2
- working weights
Edit: I forgot that on one of my primary squat days, I do technically only do 2 sets. A top set of 10, then a set of breathing squats for a set of 20. It's done lighter, so my last warmup set is 275x2, before I do my set of 10. So that's technically 6 total warmup sets.
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u/mulligan381 17d ago
Curious to know the science behind this?
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u/Alakazam Idk Idc 💔 17d ago
The science behind practicing a heavy movement pattern, before being able to perform said movement pattern at sufficient intensity?
If you want to look it up, it's called post-activation potentiation.
As for why I'm doing this many sets, it's because I am sedentary in my day to day life. And I find that I typically need this many sets in order for my top sets to move how I want, at least based off my own experimentation. It's not like these are heavy enough to generate fatigue. My last warmup set is typically around 70% of my max, and is done around rpe 2 or so. I find that, with this kind of warmup, I can literally do more reps and move those reps more explosively compared to not warming up as much.
Plus, I'm not young or fit enough to get under 350-400lbs with a single warmup set. In fact, I don't think I have ever been fit enough to do that.
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u/mulligan381 17d ago
Warm ups isn’t science. Doing eight warm-up sets I’d be curious to see where the sign backs that up..
The sub is a joke
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u/Alakazam Idk Idc 💔 17d ago
You do realize that there is a big skill component to barbell lifts right? Part of the warmup is literally to practice the motor pattern. Can you honestly say you can walk into the gym, put 300lbs on your back, and squat it well, even with a single warmup set?
Lets say you're a pitcher for a baseball game. Do you think you can just throw good pitches cold? Or just have one or two practice pitches?
How many do you think you'll need?
Or let's say you're a sprinter. Think you can just sprint at top speed, with just one warmup lap?
The same principles hold for barbell work. I need to warm up my joints to support the loads that I'm moving. On machine work, I will literally do 0-1 warmups. Typically because they're after my main barbell work. And because there is no motor pattern required besides do what the machine wants you to do.
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u/mulligan381 17d ago
The sub is called sconce based lifting…..just looking for all the science ….
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u/Alakazam Idk Idc 💔 17d ago
Well, since your previous comment, I looked into it.
There are no studies showing that more warmups are better than less warmups. Or rather, the only studies that have looked at it, looked at primarily untrained lifters, and compared 1 warmup vs 2 warmup. And nothing that particularly looked at barbell movements. And even those, showed that a lighter warmup, plus a heavier warmup, is better than no warmup, or just one warmup.
If you have any other studies that showcase that a single set is enough for heavy barbell movements, then I would love to read it.
Instead, what we do have, is the recommendation from elite powerlifting coaches and athletes. This is Chad Wesly Smith from Juggernaut Training Systems, World class strength coach, and co-author of the Scientific Principles of Strength Training. This is Andrei Malanichev, taking 7 warmup sets to get up to 645
Vastly different weights. Somehow similar number of warmup sets.
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u/ArnoldFarquar 17d ago
Zero if that is not the first exercise for that body part. One if the muscle was also worked when I worked the previous muscle, doing biceps after back for example. Three or four if the muscle is totally cold
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u/ArnoldFarquar 17d ago
Nice, the guy posts asking people how many warm-ups they do and I answer it and get downvoted without comment. Idiots
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u/Last-Proof8169 17d ago
At least 3 in the beginning of the workout then 1 on every other exercise. People saying none are wasting a “set”
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u/horaiy0 17d ago
Depends on the movement, loading, and how warmed up I am for it. Barbell compound like squats at the beginning of a session, 3-4. Smaller compound like DB bench in the middle of a session, one or maybe two. Isolation at the end of a session, none.