Mixed
Performing general, specific, or combined warm-ups does not improve repetition performance or reduce fatigue during submaximal (80% 1RM) resistance training sets performed to failure.
If you are training with weights at 80% of your max for multiple sets to failure, skipping the warm-up saves time without costing you reps. Warm-ups are still useful for maximal strength lifts (1RM) or injury prevention, but for hypertrophy-focused fatiguing sets, they offer no performance advantage for detrained individuals.
Performance in the resistance training exercises was not influenced by warm-up.
Why this rating
Randomized, counterbalanced crossover design with experienced supervision, though limited to detrained young men.
Source
Effect of Different Warm-up Procedures on the Performance of Resistance Training Exercises
Alex S. Ribeiro et al. · Perceptual and Motor Skills · 2014
DOI 10.2466/25.29.pms.119c17z7
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