Warmup & PAP Ramping Calculator
Excessive repetitions during warmup create lactate acidosis, pre-fatiguing target muscles before your primary working sets. This tool calculates an optimal pyramid based on Post-Activation Potentiation (PAP per Sale, 2002): CNS priming with zero lactate fatigue.
1. Target Working Weight
2. Barbell Type & Equipment
Progressively descending reps recruit high-threshold motor units (HTMU) without glycogen depletion or lactate accumulation prior to working sets.
Neuromuscular Warmup & PAP Science
Evidence-based postactivation potentiation physiology.
Exercise and Sport Sciences Reviews: Heavy submaximal singles (~85โ92% 1RM) enhance subsequent rate of force development (RFD) via myosin regulatory light chain phosphorylation without fatigue when rest intervals exceed 3 minutes.
Confirms that keeping warmup reps under 3 for sets above 60% working load prevents muscle glycogen degradation and preserving velocity in primary sets.
Why should you avoid high reps during warmups? +
Performing sets of 10-15 reps during warmups produces unnecessary metabolic waste and depletes local glycogen, impairing performance on subsequent heavy working sets.
What is Post-Activation Potentiation (PAP)? +
PAP describes the acute enhancement of muscular force production following an explosive heavy single or double (~85-90% load), priming high-threshold motor units.
Tired of manual gym calculations?
MaGymus handles all these calculations automatically in the background of your workouts: auto warm-up pyramids, deterministic Epley progression, 11-dimensional RP plan audits, FFMI curves, and multi-gym machine normalization โ 100% offline on your iPhone.