Should I ramp for every exercise?

Only for the heaviest lift in a muscle group. Follow-up lifts usually need 1–2 warmup sets.

Rest between warmup sets?

30–90 seconds at lower percentages, 2–3 minutes before the 92 % single.

5 minutes of general warmup (row, bike) is fine. Longer cardio costs glycogen needed for work sets.

Calculator · Performance Lab

Progressive warmup sets up to your working weight — protects joints, lifts performance.

Ergebnis

Explained

A good warmup primes the CNS, joints and technique for your work weight — without fatiguing you before the first work set.

We ramp in 5 sets: empty bar, 50 %, 70 %, 85 %, ~92 % — each set with fewer reps.

Stores stay full, technique gets grooved and your first work set isn't your first heavy set.

Science

Specific warmups with the same lift measurably improve work-set output (Fradkin et al. 2010).

Static stretching before heavy lifts reduces max strength — avoid it right before the main lift.

Warmup reps should drop as load rises — otherwise you build unnecessary fatigue.

Examples

20 kg × 8–10, 50 kg × 5, 70 kg × 3, 85 kg × 2, 92.5 kg × 1, then 100 kg.

20 kg × 8–10, 30 kg × 5, 42.5 kg × 3, 50 kg × 2, 55 kg × 1, then 60 kg.

Avoid these

Recommendations

FAQ

Should I ramp for every exercise?: Only for the heaviest lift in a muscle group. Follow-up lifts usually need 1–2 warmup sets.
Rest between warmup sets?: 30–90 seconds at lower percentages, 2–3 minutes before the 92 % single.
Cardio first?: 5 minutes of general warmup (row, bike) is fine. Longer cardio costs glycogen needed for work sets.

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Born from discipline. Shaped by experience.