High-load and low-volume warm-up increases performance in a resistance training session
Leonardo Viveiros1, Kaynara Gioia1, Igor Nasser1
1School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil; LADTEF - Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.
Introduction:
A warm-up is recommended prior to performing a resistance training workout. Understanding the dose-response effect of warm-up load intensities can contribute to subsequent workout performance. The aim of this study was to compare different warm-up load intensities on subsequent resistance training volume in a workout.
Methods:
Fifteen men who had at least six months of resistance training experience were evaluated. Three resistance training sessions were performed with warm-up load intensities of 40%, 60%, and 80% of the ten-repetition maximum was applied for 15, 10 and 5 repetitions, respectively. Each session consisted of the bench press, inclined leg press, and wide grip lat pulldown exercises performed for three sets to failure with 2 min rest between sets and exercises.
Results:
The 80% warm-up resulted in significantly greater total training volume (TTV) when compared to the 60% (p = 0.010) and 40% (p = 0.038) conditions. In addition, volume load and repetition performance were greater in the 80% condition versus the 60% condition for the bench press (p = 0.037 and p = 0.015, respectively). For the inclined leg press, the difference was close to significance with a probability value of p = 0.055 when comparing the 80% versus 40% protocols.
Conclusion:
Before starting a resistance training session, it is recommended that a warm-up for each exercise be performed at 80% of the initial workout load.
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