How to Do Warmups and Cool Downs for Low Weight, Low Rep, Grease in the Groove Type Exercises

Birkham and O' Gallagher believe that heavy low rep strength sets first, then you do your pump sets after. Two, three, five on strength moves, I think is good. Hypertrophy, two, three,. five, 10. And then on the ballistics, I gave you 20, 15, 10, and five. Well, there you have it, until listeners. Your plan of action, it awaits. Go forth and use it and get all the results.