Advanced Warm Up

Four Pillars or PAP? Choosing an Advanced Warm-Up for Heavy Compound Lifts

For heavy compound lifting, two advanced warm-up philosophies dominate: the structured Four-Pillar Protocol for general readiness and Post-Activation Potentiation (PAP) for acute peak performance. This article breaks down both, compares them side by side, and helps you decide which fits your training goal or how to combine them.