High-load and low-volume warm-up increases performance in a resistance training session

Introduction: A warm-up is recommended prior to performing a resistance training workout. Understanding the dose-response effect of warm-up load intensities can contribute to subsequent workout performance. The aim of this study was to compare different warm-up load intensities on subsequent resistance training volume in a workout. Methods: Fifteen men who had at least six months of resistance training experience were evaluated. Three resistance training sessions were performed with warm-up load intensities of 40%, 60%, and 80% of the tenrepetition maximum was applied for 15, 10 and 5 repetitions, respectively. Each session consisted of the bench press, inclined leg press, and wide grip lat pulldown exercises performed for three sets to failure with 2 min rest between sets and exercises. Results: The 80% warm-up resulted in significantly greater total training volume (TTV) when compared to the 60% (p = 0.010) and 40% (p = 0.038) conditions. In addition, volume load and repetition performance were greater in the 80% condition versus the 60% condition for the bench press (p = 0.037 and p = 0.015, respectively). For the inclined leg press, the difference was close to significance with a probability value of p = 0.055 when comparing the 80% versus 40% protocols. Conclusion: Before starting a resistance training session, it is recommended that a warm-up for each exercise be performed at 80% of the initial workout load.