Warming up to improved performance? Effects of different specific warm-up protocols on neuromuscular performance in trained individuals
DOI:
https://doi.org/10.51224/SRXIV.559Keywords:
resistance training, strength training, rating of perceived exertion, volume load, fatigue indexAbstract
Warm-up strategies are often performed to enhance resistance training (RT) performance from a psychophysiological standpoint. However, it remains unclear whether the number of sets or the loading scheme used during a specific warm-up (SWU) influences neuromuscular performance in multiple-set RT performed to concentric failure. Therefore, this study investigated the effects of varying the set number and loads in SWU protocols on RT session performance. Using a crossover design, twenty-nine participants (RT experience of 4.5 ± 3.9 years) were randomized to the following experimental conditions: 1 set of 3-4 repetitions at 75%10RM (1SET), 2 sets of 3-4 repetitions at 55% and 75%10RM (2SET) and no warm-up (CON). The SWU protocols were performed before the working sets (4 sets at 10RM load to concentric failure) on each exercise (Smith-machine bench press and 45o leg press). For neuromuscular and perceptual responses, we assessed repetition performance, fatigue index, and volume load, as well as exercise readiness and rating of perceived exertion, respectively. Analyses were completed using linear mixed models within a Bayesian framework. Condition comparisons were expressed as standardized mean differences (SMDs), with posterior distributions and evidence ratios used to assess support for the superiority of SWU and the ordered hypothesis that CON < 1SET < 2SET, respectively. SMDs comparing 1SET and 2SET to CON indicated negligible to small potential differences for all outcomes. Posterior probabilities of SWU conditions being superior to CON remained relatively low for the bench press and 45° leg press, with evidence ratios generally providing strong evidence against the ordered hypothesis. Our findings indicate that SWU protocols are similar to CON regarding RT performance and perceptual responses. The results suggest it is possible to achieve greater time efficiency in RT sessions by forgoing a SWU when training at ~10RM loads.
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Copyright (c) 2025 Alysson Enes, Adam Mohan, Alec Pinero, Tom Hermann, Max Sapuppo, Max Coleman, Patroklos Androulakis Korakakis, Milo Wolf, Tacito Souza-Junior, Paul Swinton, Brad Schoenfeld (Author)
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