Hi, I’m going through Chris T’s BBTS and reading about the 80% reps test. I’ve never tested for 1 RM before and was wondering what would be the most efficient way to warm up for such a test? Is there a preferred procedure or should just keep adding weight until failure @ 1 rep?
Thanks
He has charts to help you calculate your 1RM so that you don’t actually have to lift the full weight, which I wouldn’t recommend anyways if you haven’t been lifting weights for quite some time.
Warm up with very light reps after a track workout or some easy tempo or bike work followed by stretches.
I agree minus the stretches…I always prefer dynamic stretching through a series of drills. Also I like to do a set or two of an easy plyo relating to the lift beforehand to make sure the speed is there along with the strength.
I should have read further before posting. 
Thanks for the input guys.
I agree with slowman, pre workout stretching sucks, dynamic warm-ups is the way forward.
Can someone give me some examples of dynamic stretches please.
Basically any resisted dynamic movement, resisted by weight or range of motion, is a dynamic stretch. So here are some examples which i have split into two groups; weight resistance, ROM resistance. In the case of weighted resistance the weight is low.
Weight resistance;(bw - body weight)(iw - weight from inertia)
push-ups (bw)/benchpress
Shoulder press
Lat pulldowns
Running arms (iw)
Half squats (bw)
Lunges (bw)
B-Skips, clawing the lead leg back (iw)
clave raises/mini bounces (bw)
and any running, plyo’s etc.
ROM Resistance
Horizontal arm swings across body and out back
Leg swings forward and back
Leg swings across body
B-Skips, full extension of leg out front
Any one who has read CT’s 2nd book will know that these have the major advantage of stretching the contractile component of the muscle and static stretching will not. Also with part of the purpose of the warm-up being to raise core body temp (which improves cns function) standing around stretching does not rise or maintain core temp.
However anyone who is planning on converting to a full dynamic warm who is currently doing 20mins of static stretching should introduce dynamics gradualy by alternating static and dynamic stretching during the warm up before going full blown. i.e. quad stretch, half squats etc…etc…
Oh ok. I do the weight resistance stretching every other day. I do the ROM resistance every day.
My only question at this point is, are these the only dynamic stretches, or are there more? I’d like to dynamic stretches to cover the entire body (or close to it).
Also, what would be the advantages of doing each one (ROM and weight resistance)? In other words, what is the specific purpose of each?
Everyone’s right on here. Passive flexibility can reduce the rate of maximum voluntary contraction by up to 40%. Some research suggests closer to 19-20%. Regardless, it limits muscular contraction and should not be done pre-workout. Active flexibility is the way to go.
ok so wait, let me get this straight, cos i’m not sure i’m understanding you’re saying that in other words, “if I stretch in a passive manner between lifts for example, I lose up to 40% of my voluntary contraction???” which would explain a phenomenon I’ve noticed that when I lift, and stretch between sets, I lift less weight than when I don’t stretch
Yes, when analyzing what lifting actually requires and what stretching (passive at least) requires then you notice one has to do with applying, stabilizing, and reducing force, and one has to do with relaxation of the contractile filaments. Active flexibility is a more valuable alternative.
I suggest that anyone considering using dynamic and/or active stretches give Eccentric Quasi-Isometrics (EQIs) at try. If you don’t know what these are, pick up CT’s second book or see the threads related to them on this board.
Mr. Schwartz,
elsewhere You touched about using EQI’s right after 1RM Testing, or extremely rarefied rep range (2RM/3RM) and highest intensities.
Would You ever like to expand on this ,as well as other possible use of EQI’s in weight training programs?
Thanks in advance.
Completely unrelated, but I was thinking about da governor’s name, and in the u.s. there is an actual device they put on some vehicles (named the or “da” governor) actually turns your car off if you go to fast. I thought the irony was a little funny.
“Everyone’s right on here. Passive flexibility can reduce the rate of maximum voluntary contraction by up to 40%. Some research suggests closer to 19-20%. Regardless, it limits muscular contraction and should not be done pre-workout. Active flexibility is the way to go.”
Those %ages are high. I personally haven’t noticed any loss in strength while using static stretching, ever, i.e no noticeable difference in performance whether stretching or not (I only stretch preworkout/between sets to combat tightness which doesn’t always appear). Anyone got any links to the research studies with detailed descriptions? I am guessing the stretching protocols were extensive and intensive in the experiments.
Fowles, J.R., D.G. Sale, J.D. McDougall. 2000. Reduced strength after passive stretch of the human plantar flexors. Journal of Applied Physiology. 89:1179-1188
Hunter, J.P., R.N. Marsall. 2002. Effects of power and flexibility training on vertical jump performance. Medicine and Science in Sport and Exercise. 34: 478-486
Kokkkonen, J., A.G. Nelson, A. Cornwell. 1998. Acute muscle stretching inhibits maximal strength performance. Research Quarterly for Exercise and Sport. 69: 411-415
Kubo, K., H. Kanehisa, Y. Kawakami, T. Fukunaga. 2001. Influence of static stretching on viscoelastic properties of human tendon structures in vivo. Journal of Applied Physiology. 90: 520-527
Toft, E., T. Sinkjer, S. Kalund, G.T. Espersen. 1989. Biomechanical properties of human muscle in relation to passive stretch. Journal of Biomechanics. 22: 1129-1132
For warm up, if you are going for a 1RM, perform progressively heavier warmups in the exercise,
e.g (last recorded max 100)
general warm-up
bar x 10
40 x 8
60 x 5
80 x 3
95 x 1
100 x 1…
leave something in the tank, you don’t need to find your absolute psyched up absolute 1RM if you are a sprinter. Check whether your program %ages are %age of Training (conditions) max (little emotional stress) or Absolute max (psyched).
I wish i had the time or motivation to go look those references up…
So, say I am doing my normal workout, i do my first two sets, then notice a little tightness in one of my prime movers. I go and stretch this muscle hard statically for 20 secs, then carry on as normal. How come I can still handle the weight with no problems? Maybe something to do with my low %age fiber recruitment i no doubt have?
…edit: actually, saying that, I don’t normally need to stretch the prime movers, but I have done on occasion, with no problems. Also I don’t have need to stretch all the major muscles involved in the exercise. I’ll try it in some exercises in a workout and see what the effect is…
Does anyone have a link to some research, I can think of a number of flaws the research may have.
I personally don’t agree with this warmup pattern, although i would be interested on other peoples opinions. I think this pyramid style warm-up incorporates more reps, and more fatigue, than is required. I would suggest warming up (raise the core body temp) and dynamic stretching (no more than required) and then you are just aclimatising yourself to the weight in succesive sets, no need for more reps
i.e.
warm-up: jogging, bar only reps, dynamic stretching (bar only reps are a type of dynamic strecth) - to raise body temp and prepare body for work
Acclimatisation - to get used to the movement and weight of the excercise
2-3 x 40%
2-3 x 60%
1-2 x 80%
1-2 x 90%
1RM attempts - single reps until max is achieved
1 x 95%
1 x 97.5%
1 x 1RM
Alan.
I don’t see much of a difference between the ‘pyramid’ and the pattern you just suggested.
I don’t know about you, but i don’t get any fatigue from 8 reps @ 40% or 5 reps @ 60%.
Either way would be fine for me. This way i spend less time moving plates around.