How I Warm Up For Resistance Training Workouts

by tffitness on June 22, 2016

Warm-UpThe subject of warming up is both very impactful but also non-glamorous. Over the years, I’ve given a lot of thought to this topic, and so this week I thought I’d share my recommendations on how to best warm-up for a resistance-training session.

The first step in our discussion is to distinguish between the general warm up and the specific warm up. Relative to a lifting session, a general warm up up would pertain to any non-lifting activity performed before the lifting portion of the workout, designed to prepare the body for said lifting. A specific warm up on the other hand, would be lighter/easier sets of the actual lifting exercise you’re warming up for

If you chose to use both warm up methods before a squat workout where your goal is to lift 185 pound for 5 sets of 5 reps, it might look like this:

General Warm Up:

1)    Stationary bike: 15 minutes

2)    Stretching/limbering: 10 minutes

Specific Warm Up:


45 Pounds x 10 reps

95 Pounds x 8 reps

135 Pounds x 6 reps

170 Pounds x 1-2 reps

Although using both types of warm up (as shown above) is what most people probably consider correct, I’m going to argue that in many, if not most cases, the general warm up is probably not the best use of your time.

[click to continue…]


I don’t know if you’ve noticed the comparative differences between how men and women operate in the gym, but I sure have. And even though I’ve long noticed these different approaches to fitness, it’s only recently occurred to me that perhaps we should pay attention to how the opposite sex conducts themselves when it comes to fitness.

After all, there might be something we can learn from each other, right?

One key difference between men and women can be seen through the very activities that they choose in the first place. Now there are exceptions to the phenomenon I’m about to describe, and trends are slowly shifting, but in general, women tend to gravitate toward activities that involve higher levels or endurance and mobility, whereas men tend to be attracted to things that allow them to display strength.

There are a few reasons for this, and the first involves physiology: in general (and again, there are exceptions), women tend to have more slow twitch muscle fibers and motor-neurons than men, and they often have better mobility then men do. So in essence, people tend to play to their strengths.

That’s not a bad thing — after all, choosing things that we’re good at give us the greatest chances for success and therefore, personal satisfaction. The problem is when we only do the things we’re good at, while avoiding our weaker areas of development.

The second reason that women often take the endurance/mobility route and men steer toward the strength route has to do with process versus outcome orientation. When it comes to training, many men (myself included by the way) are motivated by what they can accomplish during a given session — what numbers can they brag about to their buddies the next day? This is why you so often see men leg-pressing every 45-pound plate in the gym, using a 4” range of motion while pressing against their legs with their hands. It’s also why you’ll often see women doing exercises with weights that are well below their capability.

Quite often, women are much more tuned into the qualitative experience of whatever fitness activity they’re doing, whereas men are prone to focusing primarily or exclusively to quantitative outcomes.

Now with all of that analysis in hand, I think we can all learn a little something from the habits of the opposite sex.

Men, despite how fun it is to lift big weights and smash PR’s, if you’re ignoring technique, if you aren’t tuned in to the “mind-muscle link” when you’re training, and/or if you ignore those warning signs that you’re pushing too hard, you won’t make the progress you could be making otherwise. The amount of weight on the bar is super-important, but it’s not the entire story.

Take a few steps back once in a while and ask why you’re doing the things you do. If you want bigger legs, it might very well be that squatting 185 for full-range of motion reps will add more muscle to those wheels than leg pressing 1000 pounds for those itty bitty partial reps that you’ve been doing. And while you might not find yourself bragging about front squatting 185, in time you’ll grow a pair of legs that’ll speak much more loudly than your leg press PR’s.

Think a bit more about your underlying goals, and the best processes to get you to those goals. Don’t be so obsessed with quantity that you ignore quality. And finally, spending a bit of time on your work capacity and mobility will only help the lifting that you love so much.

Women, your inclination toward quality and process-orientation serves you well. One “hidden” key to additional progress however, involves taking a cue from the guys — specifically, look for opportunities to put weight on the bar. Just this morning I saw a perfectly healthy adult woman bench pressing 8 pound dumbbells when she could have safely used at least 25’s for the same sets and reps. This is far more common than you’d imagine.

Women, studies have shown that you can, and actually need to outwork your male counterparts in the gym. This is partly due to your slow-twitch muscular wiring, and also to your strength levels — a man who can squat 500 pounds for 8 reps will need perhaps 5-6 days to recover from that effort. If your best set of 8 is with 115, you’ll be ready for more in 48 hours.

This means that women not only can, but should train more frequently than men. And while you shouldn’t abandon the endurance and mobility-related activities that you love, you’ll certainly benefit from an increased emphasis on heavy lifting, and also by keeping close track of your progression over time.

Learn To Reconcile The Things You Love With The Things You Need

Whether you’re a gal or a guy, there’s no harm in doing the things you love to do. In fact, those are the very activities that keep you in the game long term.

In addition to playing to your strengths however, those weaknesses must be shored up before they start limiting your overall progress. The key to a successful fitness program is finding that balance. Yes, it’s a struggle, and speaking personally, I’m very much a typical guy who loves living heavy weights and bragging about my exploits to anyone who I think might be impressed ;-). I do at least recognize the need to start attending to my less-developed attributes, and over the coming weeks, I’ll share my continuing efforts to find balance in my own training program

And with that, please note the complete lack of endurance and mobility work in this week’s training journal. Thanks for stopping, by, and if you have any thoughts, comments, or questions about this week’s topic, I’d love to hear from you below.

This Week’s Training

Training Volume: 115,148 Pounds

This week is the beginning of a new training block designed to promote (or more likely in my case, prevent the decline of) muscular hypertrophy. It’s also a chance to introduce a few movements I haven’t done in a while (such as double kettlebell swings and deficit deadlifts) and at least one exercise I haven’t done in many years (seated dumbbell overhead presses). So in addition to the goal of muscle growth, the change in exercise menu has adaptive advantages all by itself

For 4 weeks, I’ll be attempting to increase both the weight and the total volume of each exercise, culminating at week 4 which, if all goes according to plan, will be pretty much as hard as I can safely go. Then, on week 5, I’ll deload by maintaining my training intensity, but also significantly reducing the volume. This strategy should allow me to maintain fitness while reducing fatigue buildup.

My weekly split for this training block looks like this:

Screen Shot 2016-06-12 at 2.00.30 PM


Reps will be mostly in the 8-10 range, and sets will range from between 2-6 per exercise over the course of the cycle. Below are my results from the first week.

And finally, I neglected to mention that I’m looking at competing at an upcoming powerlifting competition in October. I’ll keep you posted as we go, and if you have any questions or comments about what I’m doing, I’d love to hear them below.

Monday, June 6, 2016

Bodyweight: 195.8 Pounds

Volume: 25,470 Pounds

Goblet Squat

Set 1: 10 lbs × 10

Set 2: 32 lbs × 10

Set 3: 32 lbs × 10

Safety Squat

Set 1: 65 lbs × 10

Set 2: 115 lbs × 8

Set 3: 155 lbs × 4

Set 4: 175 lbs × 10

Set 5: 175 lbs × 9

Set 6: 175 lbs × 8

Set 7: 175 lbs × 8

2.5″ Deficit Pull

Set 1: 135 lbs × 10

Set 2: 185 lbs × 5

Set 3: 225 lbs × 5

Set 4: 275 lbs × 3

Set 5: 325 lbs × 5

Set 6: 325 lbs × 5

Hack Squat

Set 1: 90 lbs × 8

Set 2: 140 lbs × 5

Set 3: 170 lbs × 8

Set 4: 170 lbs × 8

Standing Calf Raise

Set 1: 200 lbs × 8

Set 2: 200 lbs × 8

Set 3: 200 lbs × 8

Tuesday, June 7, 2016

Bodyweight: 198 Pounds

Volume: 18,848 Pounds

Bench Press (Dumbbell)

Set 1: 100 lbs × 10

Set 2: 140 lbs × 8

Set 3: 180 lbs × 8

Set 4: 180 lbs × 8

Set 5: 180 lbs × 8

Set 6: 180 lbs × 8

Military Press

Set 1: 45 lbs × 10

Set 2: 65 lbs × 8

Set 3: 85 lbs × 6

Set 4: 95 lbs × 8

Set 5: 95 lbs × 8

Set 6: 95 lbs × 8

Chin Up

Set 1: Bodyweight x 8

Set 2: Bodyweight x 8

Seated Military Press (Dumbbell)

Set 1: 50 lbs × 10

Set 2: 80 lbs × 10

Set 3: 80 lbs × 10

Bicep Curl (Dumbbell)

Set 1: 50 lbs × 10

Set 2: 60 lbs × 8

Set 3: 60 lbs × 8

Set 4: 60 lbs × 8

Thursday, June 9, 2016

Bodyweight: 197.6 Pounds

Volume: 36,966 Pounds

2.5″ Deficit Pull

Set 1: 135 lbs × 8

Set 2: 125 lbs × 8

Set 3: 185 lbs × 6

Set 4: 225 lbs × 5

Set 5: 275 lbs × 5

Set 6: 315 lbs × 3

Set 7: 365 lbs × 8

Set 8: 365 lbs × 10

Set 9: 365 lbs × 8 (Video Below)

Leg Press

Set 1: 90 lbs × 8

Set 2: 180 lbs × 8

Set 3: 270 lbs × 6

Set 4: 320 lbs × 4

Set 5: 380 lbs × 7

Set 6: 380 lbs × 7

Set 7: 380 lbs × 7

45° Back Extension

Set 1: +140 lbs × 8

Set 2: +140 lbs × 8

Seated Calf Raise

Set 1: 100 lbs × 8

Set 2: 100 lbs × 8

Set 3: 100 lbs × 8

Friday, June 10, 2016

Bodyweight: 197.4 Pounds

Volume: 20484 Pounds

Close Grip Bench Press (Pinkies On Rings)

Set 1: 45 lbs × 10

Set 2: 95 lbs × 8

Set 3: 135 lbs × 6

Set 4: 165 lbs × 10

Set 5: 165 lbs × 10 (Video Below)

Bench Press

Set 1: 135 lbs × 5

Set 2: 175 lbs × 5

Set 3: 190 lbs × 9

Set 4: 190 lbs × 9

Double Kettlebell Swing

Set 1: 106 lbs × 12

Set 2: 106 lbs × 12

Seated Row

Set 1: 135 lbs × 10

Set 2: 165 lbs × 10

Set 3: 165 lbs × 10

Dual Cable Low Cable Curl

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 100 lbs × 10

Sunday, June 12, 2016

Bodyweight: 196.4 Pounds

Volume: 13,380 Pounds

Lying Dumbbell Tricep Extension

Set 1: 60 lbs × 12

Set 2: 60 lbs × 12

Set 3: 60 lbs × 12

Set 4: 60 lbs × 10

EZ Bar Curl

Set 1: 45 lbs × 12

Set 2: 65 lbs × 12

Set 3: 65 lbs × 10

Set 4: 65 lbs × 10

Standing Calf Raise

Set 1: 200 lbs × 10

Set 2: 200 lbs × 10

Set 3: 200 lbs × 10

Set 4: 200 lbs × 10


Announcement From Charles Staley

June 5, 2016

This week I’m announcing a new feature at Target Focus Fitness — Starting next week, each Wednesday I’ll be posting my complete training journal for the previous week, along with occasional photos and videos to illustrate the work I’m doing in my continuous attempt to refine and improve my fitness training activities. Along the way, [...]

Read the full article →

The Muscle Manifesto: 4 Tactics For More Lean Mass

April 28, 2016

My goal in this piece is to quickly provide four actionable strategies for safe and efficient muscular growth. While much of this will sound familiar to seasoned lifters, I believe you’ll find some valuable nuggets of wisdom here that will deepen and broaden your understanding of the hypertrophy process. Before we start however, I’d like [...]

Read the full article →

Integrating Strength And Hypertrophy Training

April 9, 2016

Most of us should prioritize the development of strength and hypertrophy (increased muscle mass) as two essential foundations of their training. Sure — there are other fitness characteristics that are also important for most of us — cardiovascular conditioning and mobility come quickly to mind — but these qualities can be at least partially addressed [...]

Read the full article →

On Heros, Idols, And Role Models

October 30, 2015

  The Declaration Of Independence states that all men were created equal, but as Tai Lopez once joked, “It doesn’t go down like that.” In truth, there are those among us who, for whatever reasons, accomplish more — much more in some cases — than the rest of us lesser mortals. Maybe they were born [...]

Read the full article →

The 3 Things I Would Do If I Needed To Lose 100 Pounds

October 15, 2015

  Before I outline the 3 things I would do if I were 100 pounds overweight, it should at least be acknowledged that gaining weight isn’t really as simple as raw thermodynamics might suggest. Sure, overweight people do eat more than they need to eat given their energy needs, but there are also underlying emotional and psychological [...]

Read the full article →

You’re Fat And Out Of Shape: Where To Start? What To Do?

September 24, 2015

Recently, a casual friend asked me how a completely out-of-shape beginner should (or could) get started on a path toward better fitness, and what that path might look like over the course of a couple of years. “Define ‘completely out-of-shape?’” I prodded. “Let’s say maybe 50-60 pounds overweight, but with no real health issues aside [...]

Read the full article →

Fitness Alarmism: 3 Hilarious Examples Of First-World Fear

September 3, 2015

Although I always thought of fitness as basically the pursuit of activities and habits that are beneficial for us, in recent years, my profession seems to be inundated with all sorts of supposed dangers that we need to do our best to avoid. I suppose that much of this hysteria can be chalked up to [...]

Read the full article →

7 “Better” Ways To Lift For Fat Loss

July 30, 2015

I think it’s safe to say that the reason most people go to the gym, and in fact, the reason most people lift weights, is to lose fat. Sure, lots of people lift weights to gain confidence and to get stronger, but those two objectives are still largely stepping-stones to fat loss. Clearly, there are [...]

Read the full article →