Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

by Michael Matthews

In your first warm-up set, you want to do 12 reps with about 50 percent of your heavy, 4- to 6-rep set weight and then rest for 1 minute. This set should feel very light and easy. For instance, if you did 3 sets of 5 reps with 225 pounds on the bench last week, you would start your warm-up with about 110 pounds and do 12 reps, followed by 1 minute of rest. Second Set: In your second warm-up set, you use the same weight as the first and do 10 reps, this time at a little faster pace. Then rest for 1 minute. Third Set: Your third warm-up set is 4 reps with about 70 percent of your heavy weight, and it should be done at a moderate pace. This set and the following one are done to acclimate your muscles to the heavy weights that are about to come. Once again, you follow this set with a 1-minute rest. With a working set weight of 225, this would be about 155 to 160 pounds. Fourth Set: The fourth warm-up set is the final one, and it’s simple: 1 rep with about 90 percent of your heavy weight. Rest 2 to 3 minutes after this final warm-up set. This would be about 200 pounds if your heavy weight were 225. Fifth, Sixth, and Seventh Sets: These are your working sets performed in the 4- to 6-rep range with about 85 percent of your 1RM.