Announcement

Collapse
No announcement yet.

Warming up

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Warming up

    Hi, I am about to switch over to The Bridge and BBM programming after my current program runs its course in 3 weeks time. I have a question regarding warming up. I have pretty much followed SS method through my LP and current program. Starting with empty bar x 2 x 5, then a set of 5, then 3, then doubles and singles to work sets. Is this also BBM way to warm up when looking for RPE for the day?

  • #2
    Tate,

    We advise sticking with the same rep range all the way up to your work sets. In other words, if the workout tells you to go up to 4 reps @ RPE 9 and you think that's going to be ~315lbs, we'd recommend:

    4 reps x _ sets with the empty bar
    135 x 4 reps
    185 x 4 reps
    235 x 4 reps
    260 x 4 reps (planned 4 @ 7, I think).

    We think that gives the user a bit more volume, practice, and help determining the correct load for the day.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

    Comment


    • #3
      Originally posted by Jordan Feigenbaum View Post
      Tate,

      We advise sticking with the same rep range all the way up to your work sets. In other words, if the workout tells you to go up to 4 reps @ RPE 9 and you think that's going to be ~315lbs, we'd recommend:

      4 reps x _ sets with the empty bar
      135 x 4 reps
      185 x 4 reps
      235 x 4 reps
      260 x 4 reps (planned 4 @ 7, I think).

      We think that gives the user a bit more volume, practice, and help determining the correct load for the day.
      Hi Jordan,

      Because I don't rest between the warmup sets, I find the warmup sets don't give me good indication of my correct load. To use your example above, if 260 is indeed my target [email protected], the 235 in the warmup set will feel like a @8 because of lack of rest before it.

      Would you allow for some rest before the last warmup set for the sole benefit of determining the correct load?

      Comment


      • #4
        Makes sense - thanks!

        Comment


        • #5
          Originally posted by sciomako View Post

          Hi Jordan,

          Because I don't rest between the warmup sets, I find the warmup sets don't give me good indication of my correct load. To use your example above, if 260 is indeed my target [email protected], the 235 in the warmup set will feel like a @8 because of lack of rest before it.

          Would you allow for some rest before the last warmup set for the sole benefit of determining the correct load?
          Why aren't you resting between sets? 2-3 minutes should be fine.
          Barbell Medicine "With you from bench to bedside"
          ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

          Comment


          • sciomako
            sciomako commented
            Editing a comment
            I thought no rest in warmup sets was a BBM recommendation. Besides, it saves time. But you've answered my question. Thanks.

        • #6
          Jordan, so say for example, my 3-0-3 tempo Squat was 70kg. Would i still go the same warm up process or do you just get straight into these as plenty work has already been done prior?

          Comment


          • #7
            Originally posted by tate1981 View Post
            Jordan, so say for example, my 3-0-3 tempo Squat was 70kg. Would i still go the same warm up process or do you just get straight into these as plenty work has already been done prior?
            I usually start just under my first work set if they're at the end of a workout, but it really depends how heavy you're going and how comfortable you are jumping into something challenging without warming up that specific movement. Generally for the 3rd movement I like 1-2 warm up sets before the work sets.
            Barbell Medicine "With you from bench to bedside"
            ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

            Comment

            Working...
            X