# Warming up **URL:** \ **Category:** Training Q&A \[Moderated\]\ **Created:** [May 6, 2019, 5:49pm UTC](https://forum.barbellmedicine.com/t/warming-up/5674 "2019-05-06T17:49:05Z")\ **Posts on this page:** 9\ **Page:** 1
**Author:** ![tate1981](https://avatars.discourse-cdn.com/v4/letter/t/85e7bf/32.png) [@tate1981](https://forum.barbellmedicine.com/u/tate1981)\ **Post date:** [May 6, 2019, 5:49pm UTC](https://forum.barbellmedicine.com/t/warming-up/5674/1 "2019-05-06T17:49:05Z")
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? ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [May 6, 2019, 11:45pm UTC](https://forum.barbellmedicine.com/t/warming-up/5674/2 "2019-05-06T23:45:41Z")
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. ---
**Author:** ![sciomako](https://avatars.discourse-cdn.com/v4/letter/s/e9bcb4/32.png) [@sciomako](https://forum.barbellmedicine.com/u/sciomako)\ **Post date:** [May 7, 2019, 6:52am UTC](https://forum.barbellmedicine.com/t/warming-up/5674/3 "2019-05-07T06:52:00Z")
> [@Jordan\_Feigenbaum](#): > > 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 x4@7, 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? ---
**Author:** ![tate1981](https://avatars.discourse-cdn.com/v4/letter/t/85e7bf/32.png) [@tate1981](https://forum.barbellmedicine.com/u/tate1981)\ **Post date:** [May 7, 2019, 10:20am UTC](https://forum.barbellmedicine.com/t/warming-up/5674/4 "2019-05-07T10:20:08Z")
Makes sense - thanks! ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [May 7, 2019, 3:25pm UTC](https://forum.barbellmedicine.com/t/warming-up/5674/5 "2019-05-07T15:25:51Z")
> [@sciomako](#): > > 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 x4@7, 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. ---
**Author:** ![tate1981](https://avatars.discourse-cdn.com/v4/letter/t/85e7bf/32.png) [@tate1981](https://forum.barbellmedicine.com/u/tate1981)\ **Post date:** [May 8, 2019, 7:07am UTC](https://forum.barbellmedicine.com/t/warming-up/5674/6 "2019-05-08T07:07:31Z")
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? ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [May 8, 2019, 2:46pm UTC](https://forum.barbellmedicine.com/t/warming-up/5674/7 "2019-05-08T14:46:03Z")
> [@tate1981](#): > > 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. ---
**Author:** ![tate1981](https://avatars.discourse-cdn.com/v4/letter/t/85e7bf/32.png) [@tate1981](https://forum.barbellmedicine.com/u/tate1981)\ **Post date:** [May 13, 2019, 12:31pm UTC](https://forum.barbellmedicine.com/t/warming-up/5674/8 "2019-05-13T12:31:31Z")
Jordan, on this warm up procedure. So say if my belted Squat RPE6 was 100kg does this warm up look right 2 x 4 empty bar 1 x 5 40kg 1 x 5 60kg 1 x 5 80kg 1 x 5 100kg RPE6 from here we add weight to get RPE7, RPE8 etc. Also what equates (roughly) to the next RPE? Say 6 was 100kg, would 7 be 102.5kg, so 2.5kg per RPE. ---
**Author:** ![tate1981](https://avatars.discourse-cdn.com/v4/letter/t/85e7bf/32.png) [@tate1981](https://forum.barbellmedicine.com/u/tate1981)\ **Post date:** [May 13, 2019, 12:32pm UTC](https://forum.barbellmedicine.com/t/warming-up/5674/9 "2019-05-13T12:32:19Z")
(That should be 2 x 5 empty bar)