Great points. I always start a new workout log with 15 reps. always add weight as the reps exceed 15. Kind of like HST. 2 weeks of 15 reps, 2 weeks of 10 reps 2 weeks 8 reps, 2 weeks 5-6 reps.
Except for Shoulders and Chest exercises. My shoulder can't handle the heavy weight. I usually don't get below 8 reps on my last set. I still progressive load but the 5-6 rep weight is too much.
Oh yeah and not needed, especially if you have other issues to nurse.
Lets see what
MrKleen73 says about it. Since I read a scientific study, that warm-up does not curb injury, I often go full in for the first set. Just like you said.
I can't go full bore with my first sets any more because if I don't warm up my existing injuries won't allow for proper movement. Also if trying to get maximal weight lifted in the session priming the CNS a bit really does help. However I wouldn't do it for volume. Something like below maybe. Might start with 3 reps then 2, then 1, 1, 1 just depends...
Overall Warm up - prehab if needed and then potentiating warm up sets.
Deads Warm up set 135x1, 225x1, 315x1, 365x1, 405x1 - Work set time...
warm ups[doing lighter weight 1st] saps my strength....I just do stretching and/or some sit ups for my 'warm up'.
Used to for me as well. Now I use a general warmup for the body, then if lifting heavier use something like the above. Just getting efficient at the movement itself, not actually trying to warm my body up. It is already warm from the general warm up.
If something I am working around then yeah more warm up sets required for the joints and specific movement.
That loss of strength could be dwindling glycogen reserves. Now waiting for the sh1tstorm from the academics.
Sounds about right to me. Glycogen, or just fatigue in general. Depends on diet and whatnot.
My elderly joints needs a few light weight high rep set to get in the groove. I have been starting out chest day with some 20-25 rep Pec Decks makes benching so much smoother !!!
Yeah and you get a little pre-exhaust as well as direct activation going on there to.
Recently though I have been limited on weight due to injury so I have been front loading the volume before going heavier in later sets. That way I can get closer to muscular failure without putting as much stress on my connective tissue.
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