Max-ot Warmup Question

[massappeal]

ok lets say that im training triceps and biceps at the same day.first thing i need to do before working out is to do warm ups for triceps right?ok i did the warm up for triceps before the work out, after that workout the muscle with heavy weights (6-4 reps)....done! next is biceps, do i have to do the whole warm up thing agen(3 sets warmup 2 sets weight acclimation)? i think this is just gonna waste my time and i wont be able to finish my workout within 40 minutes.

 

[StanUk]

I wouldn't bother with doing warm up sets for your biceps, there such a small muscle group, you should just do 2 heavy isolation sets on them, 3 at most.

 

[Meudi]

Week 2

You should read week 2 of his workout. He explains the warm up and weight acclimation in detail.

You only do warm up on the first workout for each session. so if your working bi's and tri's, and the first workout is a Tri workout, you will only do the warm up for your tri's, the idea is that some of your Tri workouts will work the Bi's a little bit and thus warm them up.

You should be doing 3 warm up sets: one at 12 reps, low weight. One at 10 reps, same weight as the first one. Last one at 6 reps, little more weight then the first two.

Then you will do 2 weight acclimation sets: one for 3 reps, about 20-25 lbs lower then you will be using for your heavy sets. Second for only 1 rep, about 10-15 lbs lower then you will be using for your heavy sets.

Then you start your heavy sets, and go through the work out without warming up again. Hope this clears things up.