This is Part 3 of a four-part educational series dedicated to helping you maximize your muscle-building potential.

In today’s video, I discuss Intensity which refers to the level of effort or exertion applied during a workout or specific exercise.

Some of the topics I discuss are:
🔘 Reps in Reserve (RIR)
🔘 Rate of Perceived Exertion (RPE)
🔘 How to maximize your intensity
🔘 Why intensity is important while training

This video is following:
Part 1️⃣ Mechanical Tension
Part 2️⃣ Progressive Overload

This video will be followed by:
Part 4️⃣ Volume

Whether you’re a beginner or advanced, this insight can help you tailor your training program to suit your unique needs and goals.

Don’t forget to hit the like button and subscribe so you’ll be notified as new parts of the series are released. Let’s build smarter, not just harder.

📌TIMESTAMPS:
0:00 | Intro
1:15 | RPE and RIR
5:00 | Warm-up sets
6:05 | Working sets
8:03 | Intensity techniques
8:43 | Outro

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I talk all the time on this channel about how it’s necessary to train near to failure in order to get results in your training. But there’s an important distinction to make between complete failure and technical failure. Here I demonstrate examples with both a tricep extension and a squat.

➡️ Technical failure is achieved with a tricep extension when I am no longer able to complete the full range of motion. This means that I can no longer completely straighten my arms with my shoulder blades squeezed together at the bottom of the motion. I resist the urge to compensate by using my body’s own weight to help me complete the range of motion, instead I push myself through each and every single rep until I know that I can’t complete another.

➡️ In the example of the squat, it’s much clearer what complete failure looks like. Because if you’re squatting with a barbell on your back and you can’t get up, there’s an element of danger. Most people would never train this way while squatting due to the risk. In case they squat near to failure, where they know if they were to do a couple more reps they would not be able to get back up. It’s very important to maintain technique even when training near to failure.

#shorts #trainingtofailure #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Product Review: @EatJacob protein bar.

I’ve heard really horrible things about this bar so I wanted to see for myself.

220 calories and 20g of protein meaning it doesn’t pass the Protein Test, however, the bars have a lot of fiber which I do appreciate.

They really push for their ingredients being clean especially making a point of the bar not containing seed oils… I don’t give a 💩 about seed oils unless your diet is made up solely of processed foods.

These are also $9 a bar… to put that in perspective, the consistently easy-to-find @QuestNutrition protein bars are $3 a bar.

The taste actually isn’t bad but the consistency is chewy and gritty. I personally like this more than the David bar however it’s nowhere near as tasty as a @builtbar or @barebell.usa bar. I definitely would not bother spending $9 on these.

Have you tried these?

#shorts #jacobbar #jacobprotein #proteinbar #highprotein #protein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If you’re dealing with a shoulder impingement, training smart and prioritizing joint health is key to recovery while maintaining fitness. Here are @DrJohnny_ top recommendations:

1️⃣ Modify Your Range of Motion
Avoid full overhead pressing at 90 degrees to reduce stress on the shoulder joint. Similarly, for bench pressing, don’t let your elbows fall past parallel on the negative motion. This will ensure larger muscle groups (such as delts & pecs) are doing majority of the work and limiting stress on the AC joint/smaller muscles (rotator cuff).

2️⃣ Be Cautious with Machines
Machines allow us to increase the weight & load up but might put your shoulder in a disadvantageous position since we are all made a little differently. Be sure to keep a limited & pain-free range of motion while using machines and try to avoid fully locking out your arms at the top of the movement. This prevents overloading the shoulder and encourages controlled activation of the muscles.

3️⃣ Lateral Movements are Fine
Lateral raises are typically a safe movement for somebody dealing with shoulder impingement but try to make sure your arms don’t go beyond shoulder height. This helps you target the deltoids without aggravating the impingement.

4️⃣ Use Cuffs Around the Elbows
Weighted cuffs placed around the elbows can be a great alternative for adding load and targeting the lateral delts. This method reduces strain on the actual shoulder joint while still allowing you to train effectively.

Key Takeaway? Training with a shoulder injury doesn’t mean stopping completely. With thoughtful adjustments and guidance, you can maintain progress while supporting recovery.

#shorts #shoulderinjury #shoulderpain #injuryprevention #physicaltherapy #chiropractic #bodybuilding #muscle #fitness #fitnesstips #trainertips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

HOW TO HIT 200G OF PROTEIN A DAY:

Breakfast: 500g nonfat @SiggisDairy yogurt with blueberries and raspberries – 350 calories 57g protein
Lunch: 6oz bison burger with two slices of @EatRoyo bread and sweet potato fries – 600 calories 47g protein
Dinner: 6oz salmon with steamed broccoli and @TraderJoes rice medley – 520 calories 51g protein
Snack: @QuestNutrition BBQ chips – 120 calories 21g protein
Dessert: Zemer Method: Recipe Book Milk & Cereal @NinjaKitchen Creami – 330 calories 40g protein

Disclaimer: protein needs vary from individual to individual depending on size, body composition, and level of activity.

#proteinpower #highprotein #proteinpacked #proteingoals #wieiad #whatieatinaday #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Back at @WholeFoods to share my favorite carbohydrate sources while dieting:

1️⃣ @FoodForLifeBaking Ezekiel cinnamon raisin English muffins
2️⃣ @StrongRoots Proper Fries
3️⃣ @AllGoodles pasta
4️⃣ Shredded hash browns
5️⃣ @EatBetter Bagels

#shorts #wholefoods #wholefoodshaul #grocerylist #groceryshopping #groceryhaul #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Recently, someone commented: “This is great, but the most important thing is the ingredients. Wouldn’t you agree?”

Here’s my response: Ingredients matter, but I believe the most important factor when choosing food is nutrient density. Most single-ingredient foods happen to be nutrient-dense, but processed options like protein chips can also fit into a healthy diet.

In my Protein Chip Review (🔗 in bio for YouTube for all of my long format videos), I review a ton of protein chips. When I’m choosing to consume whey protein, it’s for the macronutrient protein. You can also find protein in Greek yogurt, which also happens to be a processed food.

As a general rule, avoiding processed foods is a great recommendation. But like a lot of recommendations, it can also be a simplification. Greek yogurt is processed, however, it is incredibly healthy for you and can help you hit your protein goals. Just like protein chips can.

When selecting foods, I’m asking myself: “Does this carry nutrients that my body needs?” This can be macronutrients such as protein, carbs, and fats. Or it can be even more specific like PUFAs (poly-unsaturated fats) and MUFAs (mono-unsaturated fats), fiber, or micronutrients.

I practice flexible dieting, balancing 80% single-ingredient foods with occasional protein chips, bars, or dining out. It’s about consistency and variety helps make your diet more sustainable.

#shorts #proteinsnacks #protein #proteinchips #proteinbars #macros #highprotein #supplements #dieting #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’ve had my @SISU_sauna for 5 months now… time flies when you’re having fun!

Here are 3️⃣ things I’ve come to appreciate about having my own sauna:

1️⃣ Health benefits – sauna mimics the health benefits of low-intensity exercise. I weight train 9 hours a week and do 2.5 hours of cardio a week. I like to have something else that mimics low-intensity exercise without having to further push myself.

2️⃣ Community – I’ve had some amazing conversations sitting in my sauna with friends and loved ones. The environment allows you to stay off your phone and connect in a calm setting, all while reaping the health benefits of being in the sauna.

3️⃣ Solitude – a lot of times, my sauna is my Fortress of Solitude. Whether I’ve just had a long day at work or a grueling workout, the sauna is a place where I can catch my breath, gain mental fortitude, and take a chance to reflect on the things I have to be grateful for.

🚨 Visit the LinkTree in my bio and use code JZEMER to get a discount on your SISU sauna!

#shorts #sauna #recovery #workouts #workoutideas #athlete #athletic #weightloss #fitness #fitnesstrainer #performancecoach #accountabilitycoach #personaltrainer #myfitnessjourney #fitnesstransformation #transformationjourney #fitnesstraining #training #nyctrainer #nycfitfam

This is Part 2 of a four-part educational series dedicated to helping you maximize your muscle-building potential.

In today’s video, I discuss Progressive Overload which is a foundational principle of strength training in which you gradually increase the demands placed on your body during workouts.

Some of the topics I discuss are:
🔘 Why we need Progressive Overload
🔘 Increasing your weight week-over-week
🔘 Increasing your repetitions week-over-week
🔘 What does not constitute as Progressive Overload and why
🔘 Why tracking is so important in the gym

This video is following:
Part 1️⃣ Mechanical Tension

This video will be followed by:
Part 3️⃣ Intensity
Part 4️⃣ Volume

Whether you’re a beginner or advanced, this insight can help you tailor your training program to suit your unique needs and goals.

Don’t forget to hit the like button and subscribe so you’ll be notified as new parts of the series are released. Let’s build smarter, not just harder.

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc
» TikTok: https://www.tiktok.com/@jacobzemer

I strongly believe dieting is all about time management. Something that has really helped me stay prepared when on the go is keeping some high protein snacks in the trunk of my car. This could be anything from a protein bar, protein chips, jerky, and pre-made shakes.

The Zemer Method is all about 80/20 – 80% of your diet should be single ingredient whole foods, but you can’t keep those in the back of your car. These protein snacks are great for convenience, especially if you will be on the road a lot or running errands this holiday season.

#shorts #dieting #timemanagement #proteinsnacks #proteinbar #proteinchips #jerky #highprotein #proteinshakes #diettips #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

You want to know the difference between a lifting program for a 20 year old versus a 50 year old?

It’s about $200… you can simply charge more because it’s niche and because as people age, they become more financially secure.

I’m not saying that as a 40 year old I don’t feel any different than I did as a 20 year old. Of course I have different aches and pains.

But in no way, shape, or form is a dumbbell bench press a finesse exercise. It’s quite literally a strength exercise. You should be using a weight that you can perform a controlled eccentric with an explosive press.

If you want results in the gym, you need to:

1️⃣ Achieve mechanical tension
2️⃣ Progressively overload
3️⃣ Have intensity
4️⃣ Lift the proper volume

I have a four-part series coming out on my Youtube channel that goes through each piece of the Muscle Building pie. Make sure you are subscribed so you get notifications as the series releases.

#shorts #myfitnessjourney #fitnesstransformation #transformationjourney #lifting #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

You just saw me do 1,000 Bulgarian split squats with my right leg…

If you’re using heavy weight on a unilateral exercise, you are going to need to take a break. A unilateral exercise is simply an exercise that is completed one side at a time–like Bulgarian split squats, single-arm rows, lunges, single-leg hip thrusts, etc.

The reason that you need to take a break between sides is because in order to create adaptation, you need to be using sufficient weight. If you’re using light weight, it will be easy to jump right to the other side to complete your reps.

However, if you’re using a challenging working weight, you will need at least 30-60 seconds of recovery time between sides.

#shorts #bulgariansplitsquat #bulgarians #unilateral #glutes #strength #exercise #workoutvids #workoutvideo #training #muscle #fitness #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam