Warming up properly. The way you warm up definitely effects your top set performance. Not warming up correctly or doing “too much” on your ramp up sets takes away from the actual meaningful work. Let’s take an example top set of 4 plates/180kg on squats for 5 reps. Poor example: (too many sets with too many reps) Barbell x 10 60kg x 10 80kg x 10 100kg x 10 120kg x 5 140kg x 5 160kg x 5 180 x 5 (work set) Good example: (saving energy for first work set) Barbell x 10 60kg x 5 100kg x 2 120kg x 1 140kg x 1 160kg x 1 180kg x 5 (work set) At the end of the day warm ups are all about getting in the groove, potentiating your nervous system for the work ahead while preventing injury. Maximal readiness to work/supply stimulus without excessive fatigue which will take away from your actual work set. Now you do this across the board with your movements? This will see monumental increases in performance/strength across the board. Save all the gas for those actual working sets. You’ll get bigger. Hope this helps.

@CoachFHM Depends on movement and weight for me… Rack Pulls: 185x5 255x3 325x2 385x1 425x8 (work) Squats: Leg Ext pre-work Leg Curl pre-work 135x6 195x3 240x1 270x8 (work) Bench: 120x10 180x6 220x1-2 245x9 (work)

@CoachFHM How much rest would you take between the warm up sets?

@CoachFHM Spot on

@CoachFHM I’ve been using 50% of working set x10 75% of working set x5 Working set For all pressing movements. Works a treat with no fatigue

@CoachFHM There’s a different right for everyone, you can only find that out by experimenting with different warmup structures.

@CoachFHM Definitely helps, thanks