(04-21-2015, 02:25 PM)Scott Stevenson Wrote: My first question is why so many warm-up sets for the leg press example? Do you feel you need to do that many?

-S

(04-22-2015, 02:43 AM)_jais_ Wrote: Without getting into to much detail I'm coming off of a pretty serious injury so I generally warm up that much on all compound type exercises. Do you not recommend that much warm up for your fortitude training loading sets generally?

On a side note I used to warm up similarly for my one main set when I trained DC. Same question as above, in general do you feel that is too much warm up?

I look forward to your reply.

Thanks

(04-22-2015, 06:51 AM)Scott Stevenson Wrote: I always suggest folks warm-up for the purposes of warming up, which can mean any of a number of things in terms of cardio, stretching, warm-up sets

I think it *might* be fatigue-inducing to do that much warm-up, i.e., if you do less work during your warm-up, you could use more weight and/or get more reps during your work set. This comes from doing DC for about a decade and helping a lot of guys do it as well.

If your purpose is to focus as much stimulus into that last final work set, then you could be defeating the purpose in doing so many sets with reps that high beforehand.

(When you say "all compound exercises" do you mean compound exercises for all muscle groups? That sounds like one hell of an injury!!! )

-Scott

(04-22-2015, 07:49 AM)_jais_ Wrote: Ah makes sense. Ya it's a back injury so I'm generally very careful and warm up very thoroughly and completely. I also use the elliptical prior to touching a weight to get a good sweat going. I see what you mean though and I can definitely see your point when it comes to DC training about being too fatigue inducing to do that many warmup sets, but what about fortitude training, which I just recently started, would you in general recommend more of a DC style warm up on loading days focusing getting up as much weight as possible for the loading sets?

Or because some of the tiers have multiple loading sets is it as crucial to build up to that "one" max set?

Thank you for your responses.

(04-22-2015, 09:34 AM)Scott Stevenson Wrote: You're welcome!

I still recommend people do as much as they feel they need to be safely warmed up. I'd rather see someone do more warm-up sets and maybe get a rep or two less than not do enough and get injured.

One advance of the Higher Volume Tiers is that the multiple sets are indeed kind of a warm-up before the final set where one would go the failure (safely, of course). It's really a matter of what you feel you need to do.

I remember when I was training with Dave H. that, for instance on pressing movements, let's say on a HS press, we might do this:

Me:
Warm-up with 1 plate / side, 2 plates / side, 3, plates / side, 4 plates/ side then final go set. Reps might be: 10, 6, 4, 3, max effort RP set

Dave:
Warms up with 2 plates / side for 25 reps. Then he goes to his go weight after just one set. (I remember him doing exactly that once after we started back after a long time not training together. He had just been warming up that way when training alone. Before then, he'd simply do the reps with the lighter weights b/c that's what I did...)

So, it's really up to you. If you're injured, you can't lift. If you're making progress in the gym (even it that the reps are a little below your absolute best b/c of a fatiguing warm-up protocol), then you're going to grow.



-S

(04-22-2015, 11:13 AM)_jais_ Wrote: That is literally one of the best answers I've ever recieved on any forum. I truly appreciate it! Makes perfect sense, Thank you for the detail. I will probably continue to warmup a little more than the average trainee would just because of my situation.

Thanks again! Great forum!

(04-25-2015, 11:28 PM)Hakan Çelik Wrote: Hi Scott do you count warming up time in total training time? Because warm up time can extend the workout time a little bit. Is it true that more than sixty minutes total workout time is harmful by increasing the cortisol ?