Warming up to improved performance? Effects of different specific warm-up protocols on neuromuscular performance in trained individuals

Abstract

Purpose: This study investigated the effects of varying the set number and loads in specific warm-up (SWU) protocols on resistance training (RT) session performance. Methods: 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% 10 repetition-maximum (RM) (1SET), 2 sets of 3–4 repetitions at 55% and 75% 10 RM (2SET) and no warm-up (CON). The SWU protocols were performed before the working sets (4 sets at 10 RM load to concentric failure) on each exercise (Smith-machine bench press and 45o leg press). For neuromuscular and perceptual responses, we assessed repetition performance (i.e. total number of repetitions), fatigue index, and volume load, as well as exercise readiness and rating of perceived exertion, respectively. Results: 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, supporting similar neuromuscular and perceptual responses across conditions. Conclusion: 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 ∼10 RM loads.