PDA

View Full Version : warm up / failure sets



hondamikk
07-23-2011, 02:53 AM
So I was looking at a website and listening to a video on it. The guy gave a tip about doing 4 sets of things. Example; you're doing alternating hammer curls, you do the first 2 sets at about half weight to more or less warm up and loosen the specific muscles for that exercise, then the next 2 sets you do at your normal weight until failure. That basically puts the muscles at their weakest and optimum building point. I tried it tonight and by that fourth set, it was agony just to get out 9 reps. I'm definitely gonna be sore in the morning. Anyone have any pros or cons on that way of working out and bulking up?

Deviation
07-24-2011, 01:58 AM
You absolutely need a warm up set. 10-12 reps at ~50% working weight. Another point is that you do this PRIOR to stretching. Cold stretches do more harm than good.