Target Effort Levels and Warm Up Progression for the Beginner Template

Training Q&A [Moderated]
1

Hi Jordan and Austin,

For the main lifts in the beginner template, it’s prescribed to do 3-5 warm up sets, then to generally hit top set(s) of RPE 8 or 9 based on the programming for the week. Contrast this with the abs and GPP programming in the template: no warm-up sets, with generally hitting RPE 7-8 for each exercise.

If the same underlying physiological training principles apply across all types exercises–which I assume it does–why is there a contrast in the programming between the main lifts and abs/GPP?

2

There are no explicit warm-up sets programmed, as it depends what movement you’ll be doing for the core work. Rather, the prescription is to “work up to…” the prescribed work sets. That said, most people can get away without warm-up sets on core work given the smaller amount of muscle mass, lack of load being used, and low skill of the movement.