1. What is Hevy Warm Up?

Hevy Warm Up is a percentage-based warm up protocol that gradually prepares your body for heavy lifting by progressively increasing the weight while decreasing the number of repetitions.

2. How Does the Calculator Work?

The calculator uses a standard percentage progression:

Explanation: This progression allows your body to gradually adapt to heavier loads while maintaining proper form and reducing injury risk.

3. Importance of Proper Warm Up

Details: A proper warm up increases blood flow to muscles, improves mobility, enhances neuromuscular coordination, and mentally prepares you for heavy lifting.

4. Using the Calculator

Tips: Enter your one-rep max in pounds. The calculator will generate warm up sets at standard percentages rounded to the nearest 5 lbs.

5. Frequently Asked Questions (FAQ)

Q1: How many reps should I do for each warm up set?
A: Typically 5-8 reps for lighter sets (40-60%) and 3-5 reps for heavier sets (70-80%).

Q2: Should I rest between warm up sets?
A: Yes, but keep rest periods short (60-90 seconds) to maintain body temperature and readiness.

Q3: Can I adjust the percentages?
A: Yes, experienced lifters may modify percentages based on individual needs and how they feel that day.

Q4: How often should I test my one-rep max?
A: Typically every 4-8 weeks to ensure your warm up weights remain appropriate for your current strength level.

Q5: Is this warm up suitable for all exercises?
A: Primarily designed for compound lifts like squats, deadlifts, and bench press. Adjust as needed for other exercises.