T Nation

Warm-Up Rep Scheme for 1 RM


Bonjour Christian,

Do you have a preferred warm-up repetition scheme when testing for your 1 RM? I’m looking to find the right balance between warming up appropriately to my PR attempts and doing ‘garbage’ volume. I usually do something like this:

1 x 9-10 @ bar
1 x 7 @ 50 %
1 x 5 @ 70 %
1 x 3 @ 80 %
1 x 2 @ 90 %
1 x 1 @ 95 %

The reason I ask is that I will soon be doing week 9 of your 915 program. I also find that I often feel stronger on my second or third set/attempt, or after having already done a fair bit of volume, especially on the deadlift.



Warm ups for a 1rm are a very personalized thing and really just depend on what works best for you. There are some guys that just do enough to get the joints ready and blood flowing in the muscle and go smash PRs and some guys that get a good pump going before they hit it. Just play around and find your sweet spot that works best for you


Thanks for the tip lord_humongous, makes sense!