Recently, we learned about the importance of warming-up. However, do you know how set yourself up for success when weightlifting? Whether you are setting yourself up for a one-rep max or working at percentages, making sure your body is physically and mentally ready is one of the keys to a successful lift.
1. Start with an empty bar
2. Don’t just go through the motions, move with purpose - Focus on moving slowly and moving well!
3. Do larger sets at lighter weight
4. Focus on moving well and with proper form – if you can’t move well in early sets you won’t move well in later sets
5. A few extra reps here will not expend too much energy
6. Don’t be afraid to repeat a warm-up set
7. If your set didn’t feel good – stay there – some days 70% can feel like 95%!
8. Make bigger weight jumps earlier on
9. While we can get away with more reps at lighter weight, let’s not waste our energy on unnecessary sets – a set at 50% and a set at 55% are essentially the same when you’re working up to a heavy single
10. Do less reps at heavier weight
11. By this time we are close to our working weight and we are focusing on moving heavy weight and priming our central nervous system for big lifts – let’s keep the number of reps low here
As an example – the table below highlights how to work up to 3 set of 5
The example above utilizing a technique of 45%, 65%, 85%, 100%. You will notice the weight jumps stay consistent throughout the first few sets, however, are smaller as we approach the working set. Additionally, the number of reps significantly decreases as the weight gets heavier.
While this blog serves as general guidance, weightlifting does not have a one size fits all training regimen. Find something that works for you and your body! Additionally, it is important to listen to our bodies, did you eat well today, did you have a hard training day yesterday, is your body recovered and ready to lift big weight? All of these questions will have an impact on how we should approach all of our training and weight training is no different.
Let’s take this knowledge and get after some big lifts!