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PostPosted: Sun Feb 10, 2013 2:35 am 
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Work sets are what isn't warm-up. Some people also talk about acclimation, which is between warm-up and work sets.

"Ramp up" can mean a couple of different things. The ramp can be acclimation, or it can be part of the work sets.

So you could do something like 5 at 50%, 3 at 65%, 2 at 75%, 1 at 80, and then 2 or 3 sets of 5 at 85%. That would be ramping acclimation. Or you could do 5 at 50, 5 at 65, then sets of 5 at 80,85 and 90%. That would be warm-up with ramped work sets.

Warm up has to be learned. If you do exactly what I do it may not be enough, or it might tire you out unnecessarily before you start your work sets. You will develop a pattern, then modify it as you learn what works. You can start with the empty bar for most lifts, say 6 or 8 reps. Some do a couple of sets like that. Then a set of 5 that's around half of your expected working weight. Then maybe 3 that are half-way between that and the working weight. Or after the 50% set, just add 10 or 20 pounds at a time and do doubles or singles until you get to your working weight. That's accumulation.

Try it. If you feel too tired by the time you start your work sets, maybe you did too much warm-up. If you find that your second work set is easier than the first, maybe you didn't warm up enough.

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PostPosted: Mon Feb 11, 2013 2:42 pm 
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Ok thanks man


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PostPosted: Fri Feb 15, 2013 3:03 pm 
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What would you guys classify this schedule as? (Ex: body part split, push/pull, whole body, etc.) at first i though it was more like a split because day 2 is back and biceps and day 3 is legs, but days 1 and 4 seem more like a free for all.


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PostPosted: Fri Feb 15, 2013 8:12 pm 
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1 is chest (but starts with squats)
2 is back
3 is legs
4 is shoulders


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