Warm ups and determining weight for myo rep exercises

[Patrick Black]

Greetings,

I understand that in general. warmups are done at the same reps as work sets so that if they are 6 reps @8 you would warmup with sets of 6 reps, moving up in weight until you get to the prescribed intensity.

How would this work for exercises that are being done as myo reps? Am I correct in assuming I shouldn't be doing sets of 12 reps moving up in weight to the prescribed intensity? If so, how many reps should I be doing for warmups?

And related to this, what would be a good way to determine the weight to use as the activation set? For an exercise that has been done before I think I can get something in the ballpark, but for new movements, say leg presses that I have coming up this week, I don't have a clear idea how to zero in on the right intensity.

Thanks for all the great information.

Regards,
Patrick

[Bak2ThaBasix]

Patrick,

I could be wrong but I would just guess for your initial myo rep movement. If you overshoot on the weight then drop down until you can perform the [email protected] If you underestimate, then the same principle would apply. I would shoot for underestimating vs. overestimating and find the weight that is an @8, take your normal rest period 3-5 and then do your actual "activation set" and your 3-5 rep sets afterwards.

[Impious]

If you do a search on the forum (might be easier thru google), Jordan and Austin have said what the suggested range is for myoreps. I want to say it was somewhere around 50-60% e1RM but I don't remember exactly. Search it up though, the info is out there.

[Patrick Black]

Greetings,

Thanks for the replies.

Do folks normally do warmup sets before the activation set? For example, if your estimate of the activation set is going to be 100 lbs, would you do a few sets of 5 with lower weights (e.g. empty bar, 75 lbs) or just jump into the activation since the load is relatively light?

Regards,
Patrick

[keithf]

I would just jump into it, because not only is it relatively light but this is your 3rd movement of the day so you're already warm.

[Impious]

I personally do at least a couple warm up sets just to get the form solidified correctly in my head before I start my worksets. Also, even if I'm already warm, sometimes I might need to loosen up a little in the new movement pattern. IE my hips don't go as low on DL as they do for squat. So if my exercise 1 is DL and exercise 3 is squats, it helps me to warm up squats to help my hips/hammies loosen up a little more before worksets.

That's just my personal preference. I'm under no time restrictions though

[teddyd]

I have the myoreps weight roughly planned out in my head prior to training. I load the bar with that weight, if after the first two exercises of the day it seems about right. I do a set of around 8. Is it still OK? Great. Rest 1 or so minutes and then straight into the activation set of 12-15 reps then on to myoreps. Is it too heavy or too light? Remove or add a bit of weight. After a minute of rest start activation set and then straight on to myoreps. Your entire body and muscles will be warm from the previous two exercises. The set of 8 is a feeler for weight and to get the movement in my head. Doesn't need to be overcomplicated.

[Patrick Black]

Greetings,

Thanks again for all the replies.

Sounds like my best plan of attack for a new exercise, such as leg presses on Friday, is do "normal" warmups for 8 reps or so until I get somewhere in the ballpark for a weight that will be @8 for 14-16 reps.

Now to work on my RPE estimates to avoid endless myo-reps such as I had today. Today I had DB bench press myo-reps and picked a weight that at 15 reps I thought, yeah, I can do maybe a couple more. Sixteen sets later I finally got to where I couldn't do 5 reps.

So much to learn.

Regards,
Patrick