Warm-up Volume

Training Q&A [Moderated]
1

Hi.
I’ve just completed my 1st day of the 3 day hypertrophy program after moving from SSLP. Until now I’ve been following Rip’s suggested warm-up routine of ramping down the reps as the weight goes up. However I believe the warm-up schedule advocated by you guys is to stick to the rep range of the work sets.

This is what I did with the first exercise, the squat, starting with about 5 sets with the empty bar, then 3 sets of 6 with increasing weight, before I got to the suggested 6 @ 6. By this point though I had a lot of fatigue, just from the warm-ups and so the 6 @ 6 (calculated from my 1RM) actually felt like 8, so I did another set at the same weight for the work sets.

My question is then, am I doing something wrong, or is this fatigue from the warm-ups included purposefully to increase the volume, or is it simply that I’m unconditioned to this amount of volume? My work sets were quite a bit lower than calculated, but I understand this is the point of rpe.

2

Hello! You’re doing just fine, and you are correct that you might feel a bit more fatigue at first, but then you’ll start to adapt to this and your overall work capacity will improve. I would carry on as you are doing!

1 Like
3

Thanks for the reply!
I have to say I was rather taken back by how exhausted I was from these squats, and my e1RM was a good 10% lower than my actual 1RM. I guess my work capacity is pretty poor right now, I’ve never done much cardio or conditioning work before. I’m enjoying the change of pace from SS though.

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4

I recently started the Bridge 3.0 after SSLP and SS HLM. It’s different but like Leah said, you adapt. Life is much better when every set of every workout isn’t above the redline.