Lift more weight and you’ll build more strength and muscle. The problem, however, is that most guys shortchange their strength with a crappy warm up before they even start their actual workout. But we’re not talking about the warm up you do when you walk into the gym — dynamic stretches, activation drills, cardio, etc. — we’re talking about the warm up sets you do before lifting heavy weights.
Most guys do too many sets with too much weight or they do the complete opposite and risk injury. Before someone tries to bench press 220lbs for five reps (which means 220lbs is their “work weight”), for example, you’ll see them either jump right into it or do something like this:
Warmup Set 1: 135lbs x 10
Warmup Set 2: 155lbs x 8
Warmup Set 3: 175lbs x 6
Warmup Set 4: 200lbs x 5
But this wastes strength, endurance, and energy; over time, they’ll wonder why they’re plateauing. Ramping up is the only way to prime your body for strength and muscle gains, which is all about doing decreasing reps for sets while increasing weight — before you actually start doing your real workout. Read on to learn how.