Work out warm up load instantly with clear inputs, formula shown and shareable results.
A warm-up ladder should climb evenly from the bar to just below the working weight. Four warm-up sets before 120 kg from a 20 kg bar means 20 kg steps: 40, 60, 80 and 100 kg. Reps fall as the weight rises, typically eight at the bar down to two or three on the last warm-up, so fatigue does not compromise the working set.
Ladder step
step = (working weight - bar weight) / (warm-up sets + 1)
Set weights
weight(k) = bar + step x k
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Descending - roughly 8, 5, 3 and 2 as the load climbs. The aim is potentiation and rehearsal, not fatigue.
Yes. A 200 kg working set usually needs five or six ramps, while a 60 kg set may need only two.