Table 3.

Warm-up protocol prior to all 1 RM lift attempts and rest time after all warm-up sets.

5 × 30% of 1RM *	3 × 50% of 1RM *	2 × 70% of 1RM *	1 × 80% of 1RM *	1 × 90% of 1RM *
1 min	1 min	2 min	3 min	3 min

* 1 RM weight for untrained subjects will be based on the participant’s estimated 1 RM.