How to RAMP UP to your working weight!

I many programs that I write, I include a "ramp-up" protocol on heavy lifts like the squat and bench press where you work up to your desired working weight for that session. There are 3 main goals of this ramp-up:

1. To maximize nervous system activation
2. Prime the motor pattern of the specific lift
3. Minimize fatigue accumulation as you warm up

Without any further waffling, here is the optimal ramp-up protocol which I recommend:

Set 1: Empty Bar(20kg) x 10-15 reps

Set 2: 30% x 5-10 reps

Set 3: 40% x 5-7 reps

Set 4: 50% x 3-5 reps

Set 5: 60% x 3-5 reps

Set 6: 70% x 2-3 reps

Set 7: 75% x 1-2 reps

Set 8: 80% x 1-2 reps

Set 9: 85% x 1 rep

All the percentages given here are percentages of your 1RM (1 rep max) for the particular lift your are warming up for. For example, if you were warming up for a squat session with your 1RM being 180kgs (405lbs), this is what a ramp-up would look like:

Set 1: Empty Bar x 10-15

Set 2: 50kgs x 5-10

Set 3: 70kgs x 5-7

Set 4: 90kgs x 3-5

Set 5: 110kgs x 3-5

Set 6: 125kgs x 2-3 

Set 7: 135kgs x 1-2

Set 8: 145kgs x 1-2

Set 9: 155kgs x 1

There are a couple of things you may notice here. Firstly, the gap between each weight for each set progressively becomes smaller. This is to increase the nervous system efficiency as it gets accustomed to lifting heavier absolute loads. Secondly, you will notice the weights do not equal the exact percentages mentioned in the ramp-up template. This is because some of the weights require more tedious loading, so it is just better and more time-efficient to round up the weights to an easy number.

It is important to mention some caveats. Firstly, this ramp up work should be done AFTER you complete your general warmup, mobility and priming work. A good routine for this other stuff can be found here. Secondly, this ramp-up protocol should be taken with a grain of salt. If you are not a particularly strong trainee (ie. a beginner with less than 6-12 months of lifting experience), you do not need to go through every single set of the warmup. If you are only using 60kgs for your working weight, you do not need to do all 9 sets. Just doing the empty bar, 40kgs, and then 50kgs should be enough. The full ramp up could take anywhere between 15-20 minutes, and should be employed fully by at least intermediate and advanced trainees.

As you perform this ramp up, increase rest times from 1 minute to 2 minutes as you get to heavier loads. With that said, this is a damn good way to prep for any heavy lift, and it is definitely going to maximize your performance and minimize your chance of injury.

Enjoy!