{"id":6091,"date":"2018-08-20T13:15:07","date_gmt":"2018-08-20T12:15:07","guid":{"rendered":"https:\/\/180-strength.com\/?p=6091"},"modified":"2018-08-20T13:21:11","modified_gmt":"2018-08-20T12:21:11","slug":"warm-up-for-a-1rm","status":"publish","type":"post","link":"https:\/\/180-strength.com\/blog\/warm-up-for-a-1rm","title":{"rendered":"How to warm up for 1RM"},"content":{"rendered":"

How to warm up for 1RM<\/u><\/strong><\/h2>\n

\"warm<\/p>\n

Whether its your first or tenth powerlifting competition or you are just getting ready in the gym to increase your PB on a big lift, its super important you are perfectly primed for that given lift. So how do you tackle leading up to such a big weight you\u2019ve never touched before?<\/p>\n

General warm up – <\/strong>A general warm up is something that most people overlook. This is you completing specific warm ups, mobility and soft tissue release. Variations of this occur because of upper and lower body sessions as well as your own specific tightness and mobility issues. However if you are new to this sort of routine try one of the below for a generic warm up that will get you primed for a big lift.<\/p>\n

Warm up \u2013
\n<\/strong><\/h2>\n

[embedyt] https:\/\/www.youtube.com\/watch?v=VKl3-uu6QAA[\/embedyt]<\/p>\n

Specific warm up – <\/strong>This is where things to start to get a little bit more specific, as the title might of hinted at\u2026<\/p>\n

For example if you were warming up for a squat then you\u2019d start squatting to the same standards as if you were aiming for your top set. This is important.<\/strong> Squatting half reps during warm ups isn\u2019t going to get you primed and ready for a full squat at 102%. Likewise for the bench press or any other large compound movement. When warming up ensure that you hold yourself to the same standards, as you want your top set to be.<\/p>\n

After this you want your warm up to be consistent and planned. Think of your warm ups as funnel. At the top of the funnel is empty bar and the bottom is your 1RM. As you go through your weight jumps should go from larger to smaller.<\/p>\n\n\n\n\n\n\n\n\n
\u00a0<\/strong><\/td>\nPercentage choice<\/strong><\/span><\/td>\nExample 1RM<\/strong><\/span><\/p>\n

55kg<\/span> <\/strong><\/td>\n

Example 1RM 160kg<\/strong><\/span><\/td>\n<\/tr>\n
1st<\/sup> Warm up <\/strong><\/span><\/td>\n~20%<\/span><\/td>\nEmpty Barx10<\/span><\/td>\nEmpty Barx10<\/span><\/td>\n<\/tr>\n
2nd<\/sup> Warm up <\/strong><\/span><\/td>\n~50%<\/span><\/td>\n27.5kgx5<\/span><\/td>\n80kgx5<\/span><\/td>\n<\/tr>\n
3rd<\/sup> Warm up <\/strong><\/span><\/td>\n~65%<\/span><\/td>\n35kgx3<\/span><\/td>\n105kgx3<\/span><\/td>\n<\/tr>\n
4th<\/sup> Warm up <\/strong><\/span><\/td>\n~75%<\/span><\/td>\n40kgx1<\/span><\/td>\n120kgx1<\/span><\/td>\n<\/tr>\n
5th<\/sup> Warm up<\/strong><\/span><\/td>\n~82%<\/span><\/td>\n45kg<\/span><\/td>\n132.5kgx1<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Choosing your numbers wisely – <\/strong>If you are a powerlifter or weightlifter you only have three chances on the platform, so make them count. If you are a general gym goer then you can still apply these principles in the gym too. After all it\u2019s usually the most efficient way to get to your true 1RM anyway.<\/p>\n\n\n\n\n\n\n\n
\u00a0<\/strong><\/td>\nPercentage choice<\/strong><\/span><\/td>\nExample 1RM<\/strong><\/span><\/p>\n

55kg<\/span> <\/strong><\/td>\n

Example 1RM 160kg<\/strong><\/span><\/td>\n<\/tr>\n
1st<\/sup> Warm up <\/strong><\/span><\/td>\n~91%<\/span><\/td>\n50kgx1<\/span><\/td>\n145kgx1<\/span><\/td>\n<\/tr>\n
2nd<\/sup> Warm up <\/strong><\/span><\/td>\n~97%<\/span><\/td>\n55kgx1<\/span><\/td>\n155kgx1<\/span><\/td>\n<\/tr>\n
3rd<\/sup> Warm up <\/strong><\/span><\/td>\n~102%+<\/span><\/td>\n57.5kgx1<\/span><\/td>\n165kgx1<\/span><\/td>\n<\/tr>\n
Bonus extra set if things go well*<\/strong><\/span><\/p>\n

*Gym only<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n