Debunking the Rep Pyramid Warmup Myth
In this article, we will discuss a common myth around using rep pyramids for warmups during workouts. We will analyze the good and bad points of this myth and provide insights on how to improve your warmup routine for better performance and results. The rep pyramid myth suggests that you should perform the same number of reps during your warmup sets while linearly adding weight until you reach your top working sets.
Good Points of Rep Pyramid Warmups
- Warming up is essential, and doing it slowly is better than rushing.
- Some downsets (sets lighter than your top working sets) may have hypertrophic value, stimulating muscle growth.
Bad Points of Rep Pyramid Warmups
- Time problem: Extended warmups with the same number of reps can waste time that could be spent on growth-promoting exercises.
- Energy problem: Performing the same number of reps during warmups can waste energy that could be used for harder working sets, leading to better results.
- Cumulative fatigue problem: Extended warmups can increase cumulative fatigue and reduce the effectiveness of your overall training program.
How to Warm Up Properly
Instead of doing the same number of reps during your warmup sets, try a descending rep scheme. This will help you save energy and time while still getting an effective warmup. Here’s an example of how to warm up properly for a leg press with a goal of 585 lbs for reps:
- 135 lbs for 10 reps
- 315 lbs for 8 reps
- 405 lbs for 6 reps
- 495 lbs for 4 reps
- 585 lbs for 2 reps (potentiation reps)
After this warmup, you can proceed with your working sets.
Conclusion
Proper warmups can save time, energy, and reduce cumulative fatigue, leading to better performance and results. By using a descending rep scheme during your warmup sets, you can prepare your body effectively for your working sets without unnecessary fatigue. This will allow you to get more out of your workouts and achieve better results in the long run.
