Get a sensible ramp from the empty bar to your top set. Each warm-up set shows the load rounded to your plates, the reps, the plates on each side and how long to rest.
| Set | Load | % of work | Reps | Plates per side | Rest after |
|---|
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Gradual loading lets you practise the groove and feel ready for heavy weight.
Muscles and joints warm through the full range before taking real load.
Tapering reps keep fatigue low so your working sets do not suffer.
Most coaches ramp from about 40% of the working weight up to around 90%, with reps falling from 5 to 8 down to a single. The empty bar first gets blood flowing and checks technique.
Rounding matters: loads are rounded to your smallest jump (for example 2.5 kg or 5 lb) so every set can be built from standard plates.
Movement practice with 5 to 8 easy reps.
Two or three reps to feel heavier load.
A single to prime for the working weight.
Warm-ups should prepare you without tiring you. High reps with light weight groove the movement; low reps near the top set prime the nervous system without fatigue.
Heavier working sets need more steps. Three is usually enough for light work; five or six for a near-max single.
It trims reps on every warm-up, useful before heavy singles, doubles or high-volume days.
When rounding puts two warm-ups at the same load, or a load at or below the bar, the duplicate is dropped.
Standard plates: 25, 20, 15, 10, 5, 2.5 and 1.25 kg, or 45, 35, 25, 10, 5 and 2.5 lb.
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