test1 is right too many guys don't do enough reps and wonder why they aren't growing when they bench 350 lbs kicking and screaming and dumbbell shoulder press the 85s for 4 reps.. I warm up with front squats + 1 set of light leg extensions to get the knees juicy. Ill go 3 sets of front squats, with 1 plate, Body weight, and then 2. 2 plates on a front squat is heavvyyy for me if done correctly. Then I start my normal squats going 2, 3 , 4, plates. Each 5-8 reps. Usually goes 8 6 5 5. Btw front squats suck I rep whoever else does em, not as much cheating and cant lean forward to bounce out of the hole