I'll be 35 this month, so I thought I would just start posting here...
I have been lifting for 3 months, and all has been going well. I have been on the furniture diet (whats in my drawers going to my chest) and have lost maybe 4 pounds. Weight wasn't my goal, but my pants are loose and my shirts are tight, and that feels way better.
Anyway, I may have kind of stalled. Lately I have been getting a little more sore. Not a muscle ach but maybe a bone or tendon kind of thing, a dull, notice it lying in bed, or right when I stretch for the first movement of the exercise. I have been just jumping on the bench or machine and doing my exercise. My target was to stay between 5 and 12 reps for all sets, done to failure, waiting 1.5 minutes between sets. If I break through 12, I added more weight and started again (all sets the same weight).
Now, instead of being within 5 or so reps the first and last set are getting further apart, and in some instances I will get 20 reps in the first set, then do only 6 in the third set. It seems I should be doing a warm up of low weight, and I thin that this would benefit me.
How do you do a warm up (from someone who has only done exercise to failure or near failure)? Is there an accepted rule of thumb for this or do I just need to figure out what I need?
It seems like every system has their own theory about the weight for each set, number of reps, time between sets, anyway huge variations. Does anyone have any suggestions? I was thinking of dropping the max reps to 8 or 10, then in the 3rd set go until failure/near failure. Or maybe now with the warm up, just do 2 more sets.
I am going to build a power rack after the holidays. I have acquired an olympic style set and am figuring out exactly how I want it done so I will be making changes to my routine when the home gym is up and running, and will stick with what I am doing now for another month (any probably posting something just as stupid then), just change to a warm up and some other minor things. When this gets established, I was thinking about going to a more HIT method to keep my time a little more under control. I don't have the drive to stay and sacrifice for 5 sets.