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FACT CHECKEDAre you tired of not feeling ready to tackle some heavy weights? Body not ready to move some serious weight even though you’ve “warmed-up?” You might need ramp-up sets. These often overlooked and mostly misunderstood sets can help prep your muscles, nervous system, and joints for heavier loads, leading to stronger lifts and reduced risk of injury.
So, why wouldn’t you want to optimize your lifts? This article is going to help you become a ramp-up set pro in no time. Let’s get into it.
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Ramp-up sets get progressively heavier as you get to your working weight. “Well, isn’t that just warm-up sets?”; yes and no. They are “warm-up sets” in the way that they are getting your muscles and joints prepped for work, but unlike normal warm-up sets, there’s a science to it rather than just throwing an extra 5-lb or 10-lb plate on. Ramp-up sets consist of a slower progression to your working weight without fatiguing your muscles. Think of it as walking up a low-incline hill to the top rather than scaling a cliffside to get to the same place.
Here are some of the reasons why you should be integrating ramp-up sets into your workouts:
For this example, we’re going to say you have a working weight of 225 lbs on bench press. I’ve seen several people use the following “warm-up” in the gym:
Using the same 225-pound working weight, here’s a more efficient way to ramp up:
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Properly done ramp-up sets can be an absolute game-changer when it comes to getting the most out of your lifts. Prepping your body to handle heavier loads while also reducing the chance you’re going to get hurt is a no-brainer. Stick to the tips in this guide and watch your workouts improve. Give these a try for a couple of weeks, and let us know what you think of ramp-up sets in the comments.
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Tyler DiGiovanni
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