Source
r/Fitness•
Domitri

Should you do any warm up sets before going for a RM in something like chin-ups?

I'm used to doing warm up sets for my StrongLifts workouts, but I have yet to read about doing any warm up sets for something like a rep max on body weight chin-ups or pushups.

Should you do any warming up, or should you just go all at it on the first set? Does this also apply to the 100 pushups program for when someone is ready to go for 100 pushups in a row? Or do warm up sets not make a difference or even make a hindrance to that working set? Any studies that exemplify this?

Posted Jan 23, 2012, 10:18 PM UTC

14
pinchin_loaves•

In my experience (lifting weights for 17 years and reading hundreds of articles and several books about fitness) I think it's a great idea to get your muscles warmed up no matter what you're trying to do. Get a sweat going with some type of movement (maybe read this) and then do one or two light sets in your target exercise or even some power movements to activate the nervous system.

4
eshlowGymnastics, Physical Therapy•

Yes,.. anywhere around like 25-35% is probably OK

Generally you also want a warmup to get the blood flowing with a light sweat so before that maybe some jogging, burpees, or something else

performance cold is always gonna be worse than when warmed up

2
psicicle•

You should be warm before going for a chinning PR from some sort of general activity like rowing or running. I've found that movement specific warmup is very very easy to overdo. It is not as important to get into a movement groove with chins as it is for the main powerlifts (in particular, benching). And one rep strength is highly affected by previous sets.

I would stick to just two warmup sets (assuming you are adding in the range of 75 to 125 lb): five reps at bodyweight and two or three reps at about half the weight you want to add.

2
rpoliactPowerlifting•

I always do pistols. 10 per leg or something. It gets your heart beating and I like how they focus you on form right away.

1