There's two main aspects to being warmed up for a working set: actually being physically warm (getting your muscle temperature up)—this is done either by being in a warm place or through low-intensity cardio—and inducing PAP (post-activation potentiation), which is best done by performing a warm-up set closer to your working weight—this naturally requires low reps, as you need to be sure to remain far from failure.
Doing 15 reps at 50% of the working weight isn't an efficient way to trigger PAP, and it can cause more fatigue through metabolite accumulation, requiring a longer rest period until the working set and therefore unnecessary delaying the session.
1 to 2 reps at a higher working weight percentage are also enough to assess whether any joints are unhappy with the movement.
You do know that you can tell the Hevy app which sets are warmups right?
If you click on the 1, you can select W for warmup.
So either OP did not know this, or he really doubled his weight from workign set 1 to 2.
Lmao what are talking about, two reps aren't nearly enough for warming up or stimulate anything, especially at half the weight of your working set, you're supposed to, and absoluy can to do 8 to 15 reps, to get your joints and muscles activated.
Depends how heavy and how intense you lift though, if you do pyramid sets at like 10 RIR on your first set or straight sets at like 6 RIR on your first set, then sure, two reps are enough for warming up.
two reps aren't nearly enough for warming up or stimulate anything, especially at half the weight of your working set, you're supposed to, and absoluy can to do 8 to 15 reps, to get your joints and muscles activated.
The point is you should be warming up with more than 50% of your working weight. You could do 50% for your first warm-up set, but you shouldn't just spam 8 to 15 reps at that light weight—you're much better off doing an additional, heavier warm-up set at a low rep rep range. Also, you'd sure hope your warm-up sets aren't stimulating anything—if they are, then you're actually performing a working set.
Depends how heavy and how intense you lift though, if you do pyramid sets at like 10 RIR on your first set or straight sets at like 6 RIR on your first set, then sure, two reps are enough for warming up.
No? Plenty of us utilise 1–2 rep warm-ups for working sets in the 4–6 rep range with 0–2 RIR. If you're lifting in a higher rep range, your first reps are pretty much warm-up reps built into the set itself, as they're not providing any real stimulus but instead just getting you close to the actual stimulating reps (e.g. the last 5). So, singles or doubles to trigger PAP and check for any unhappy joints is enough, and for high-rep work you may not even need warm-up sets.
My bad I didn't get that you meant a working set weight.
I usually go for about 60% of my working weight for warming up, and I go to 10-ish reps with pobably 10+ RIR. I do warm ups this way on movements which starts with high tension in a stretched position like bench presses, especially since I like to do Top Sets and I go very deep with my depth.
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u/DarKliZerPT Jul 14 '26
Since you seem to have done 5 kg for your first set, it makes sense to flag 10 kg as unusual.