MAX-OT Warmup...

[grambo]

Hopefully someone out there on max-ot can explain the warm up theory. I have no problem with warming up. However the max-ot envolves several warm-up sets, then weight acclimation sets. I cant belive you're body will perform maximally after such a warm-up.

And, are you supposed to warm up this way for every muscle group. Its only mentioned in relation to bench pressing.

Thanks

[bgodd1]

Absolutely.
I've have been using these concepts for a couple of months now and have had the best gains ever. Doing the warmups and acclimation keeps you safe. I wouldn't want to tear anything.

Warming up should not rob you of energy, it's just to get the blood flowing and muscles warm. Do not fatigue yourself during the warmup, if you are, then lower the weight. Acclimation sets are only to prepare your muscles for heavy weight.

Here's my example:

Bench---135lbs for 10 reps--I do this twice
---------225lbs for 6 reps--i do this once for my acclimation
---------275lbs for 1 rep---I do this for my acclimation
go time--315lbs for 6 reps---i do this twice
---------365lbs for 4 reps---now I'm done

when i go to incline I will not do any warmups or acclimation--I'm warm enough

then to decline and cross overs with the same principles

[grambo]

do you find you actually lift more weight as a result of the warmup?

The warm-up is a prevention tool to keep you from hurting yourself. As posted above, first you increase bloodflow to the muscle, and then you put on more weight for acclimation. Are you waiting 2 minutes before starting the real workout?

[grambo]

i dont wait two minutes, its less. i have a partner i go with, so we would sorta swap back and forth, there are also weight changes, so that adds time to the rest.


I tried a more similar warm-up today for squats, and it totally killed me. I actually failed for the first time. Maybe I went too heavy.

[cavman]

I don't do the warmup for squats just like the bench warmup as squats are tougher anyway. I usually do 2 sets of 10 reps at about 50% of my working weight then get down to business.

I think if you fiddle around with your acclimation set(keep reducing it till you dont feel taxed by it) and/or add a little to your rest time then you'll be able to go full force again on the weight that actually matters. As for the warm-up part, just put on enough to cause blood to go to your muscle. I'm not as strong as some of the other guys but I only use the olympic bar on bench, and about 10-20 pounds+bar on my warmups for squat and deads. That gets my blood flowing just fine.

[bgodd1]

I wouldn't say I can lift more, and I wouldn't say i lift any less, but when you are going to lift using the Max OT principles warmups and acclimations are a must. I've seen lifters making great gains hurt themselves due to lack of warming up.