When starting your weight session, you will need to warm up!
Part of the warm up process is ensuring your muscles are ready to engage in the task at hand. This means you need the blood pumping and the nerves innervating your muscles firing and ready to kick arse.
The Warm up Calculator allows a safe warm up and also a build up to your main or (pinnacle) exercise and also your secondary exercises. The way you determine your warm up though is now nice and simple.
PINNACLE EXERCISE
To use this function, simply type in your proposed working weight for your lift. For example – Let’s say that you are doing Leg Press and your working weight is to be 150kg. You type 150 into the box and then tab away or click out of the box and then by magic (or programming – it’s hard to know for sure) the warm is calculated for you.
Your first warm up set is 12 reps for 20% of your working weight. So in this example, your first leg press warm up will be 12 reps for 30kg.
You then immediately get up and up the weight and do 10 reps for 40% of your working weight. In this example that will be 10 reps for 60kg.
Get up again and up the weight and do 6 reps for 60% of the working weight. 6 reps of 90kg.
I think you can see the pattern now… but to satisfy my OCD.. let’s finish this.
3 reps for 120kg.
1 rep for 150kg.
You are now ready to do your intended working weight lift. Your muscles are primed and ready to give their best!
SECONDARY EXERCISE
The secondary exercise warm up is not nearly as involved as the pinnacle exercise. You simply look at your last week/session session amount for each exercise and then do a warm up at 60% for 6-8 reps. So for example. If you are doing a one arm row and your last week weight amount was 15kg. Your warm up weight for 6-8 reps will be 9kg (60% of 15kg).