Hi I recently run the beginner template and reached the third phase.
I just wonder that the warm up should be changed compared to the way that I did for phase I or II.
The point is, If I prepared for 1 reps for rpe 8 for the first set, should I did warm-up set consists of 5 reps that describe in the beginner instruction PDF page 40-41.
*I prepared for 4 reps for the first set, I did warm-up set consists of 4 reps. and If I had 8 reps for the first set, I did warm-up set consists of 8 reps.
Thanks for your help
Howdy!
The example in the book uses sets of 5 as a warm-up for 5-rep work sets. We typically recommend different rep schemes during warm-ups for different programming. In the case of a single rep, I typically prefer sticking to the multi-rep warm up sets until the last one, whereupon the individual would do a single-rep for their last warm up.
Here’s an example for a person with a ~400lb squat doing the following:
1 @ 7, 82% e1RM x 3 reps, 77% e1RM x 3 reps x 2 sets
Empty bar x 4-8 reps x 3 sets
4 reps x 135
4 reps x 205
4 reps x 275
1 rep @ 315
1 @ 355 (@ 7)
325 x 3, 305 x 3 x 2 sets
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