[JohnThomas1]

Great stuf Vik!!! As you say, many things work well. There are however a lot that don't and the biggest shame in working out is in not getting decent gains. I like your warm up set. I am possibly overzealous regarding warming up. Our instructor used to rib me all the time. He said by the time i get heavy i'm worn out, but hey i made good gains regardless and didn't have many drama's. Say i was doing a basic chest workout. If i started with flat benches i would do about 15 light ones. Then i would pyramid up in the 6-8 rep range (My common rep). I might end up doing six sets not counting the first but only three would be full working sets. On my next exercise (Inclines say) i would start just shy of the weight i aimed for for one set then hit it hard. I found pyramiding on the first exercise worked well for me and i didn't wear out as bad as the instructor implied. He holds Aussie records for heavyweight powerlifting so you know where he's at lol. His warm up idea was more along the lines of this. Let's say a good working weight for me was 3 sets of 6-8 benches at 90kg or so. He would have me do a very light set of 10 to get the blood flowing. Then say 6 reps of 50kg, then 4 of 70 then 2 of about 80. Not too much rest. Then whammo very heavy. I did it a few times but was a bit leery. Any comments on this?

Regards
John