Warm-Up Sets Explained | Strength Training, Muscle Growth & Fat Loss Tips

Warming up properly is one of the most overlooked parts of training. In this video, I’ll show you exactly how to do warm-up sets for weightlifting, bodybuilding, and strength training so you can lift heavier, stay injury-free, and see better results.

Why warm-up sets are essential for fitness success:
🔘 Increase core body temperature for better performance
🔘 Protect your joints, ligaments, and tendons during heavy lifts
🔘 Activate and “prime” muscles for strength and hypertrophy
🔘 Check in with your body before your working sets

My proven warm-up method:
🔘 1st warm-up: 30–40% of your working weight
🔘 2nd warm-up: 60–70% of your working weight

In this video, you’ll discover:
🔘 How often you need to warm up for lifting sessions
🔘 What to do if you feel pain during a warm-up set
🔘 The best way to program warm-ups for muscle building, fat loss, and overall strength

Whether you want to build muscle, lose weight, increase strength, or improve your overall fitness and physique, warm-up sets are a crucial step to maximize progress and avoid setbacks.

👉 Watch the full video for step-by-step guidance on warming up the right way so you can train harder, recover faster, and reach your fitness goals.

We’re at @JerseyMikes ordering a diet-friendly sandwich:

〰️ Number 7 (Turkey + Swiss)
〰️ White bread
〰️ Swiss
〰️ Extra meat
〰️ No mayo
〰️ No oil

This order is 580 calories, 55g protein – if this is too many calories, you can always order a mini, which is 360 calories, 33g protein.

This is a great option at Jersey Mike’s to keep your diet on the rails.

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Review: @KindlingSnacks Protein Pretzels

Kindling Pretzels don’t quite pass The Protein Test, coming in at 130 calories and 8g of protein per serving, what’s more of the 8g of protein only 2g are bioavailable – but I do appreciate the 2g of fiber.

For comparison, Crisp Power Pretzels clock in at 190 calories with 28g of protein (with 14g being bioavailable) and 10g of fiber, which easily clears The Protein Test. So now the real question is: how do they taste?

Here’s my ranking of Kindling’s flavors:

1️⃣ Honey Mustard
2️⃣ Garlic Parmesan
3️⃣ Dill Pickle

They definitely taste more like traditional pretzels than Crisp Power does, but the macros can’t compete.

Tried them yet? Curious what you think.

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Client’s Full Day of Eating: Ashley M.

On my coaching program, clients share photos of their meals and screenshots of their logs so we can review them together and fine-tune their nutrition for their goals.

Ashley is a busy mom with a demanding career full of travel and client meals – yet she consistently works hard to maintain her physique, and it shows in her daily choices.

Even while traveling, she crushed it: staying under her calorie target while hitting both her protein and fiber goals with 1797 calories, 123g protein, and 47g fiber.

My notes? Minimal. Would I love to see a few more single-ingredient foods? Sure. But here’s the reality: when you’re on the road, the most important thing is finding a way to hit your numbers regardless of the circumstances. And Ashley executed this beautifully.

Amazing job, Ashley!

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Headed to the golden arches at @McDonalds.

Yes, McDonalds.

Real life happens. Sometimes you are in a crunch and need to make it work.

Here’s what I would do:

➡️ Ranch Snack Wrap
➡️ Add a McCrispy Tender
➡️ With a Coke Zero of course

This adds up to around 507 calories with 27g protein.

Obviously this doesn’t pass the Protein Test (10g of protein per every 100 calories) and doesn’t qualify as ‘optimal nutrition’ but I love hacks like these because we are real people with real lives.

I go out to dinner at least once a week and I have impeccable labs, I’m in the top 1% of Vo2 max (cardiovascular conditioning/health), and top 1% of muscle mass. In fact, I’ve created a method that’s helped thousands of people lose weight while living a real life. This method is flexible dieting – 80% of your diet should be single-ingredient foods. But that 20% is for running errands with your kids in the car and realizing ‘damn, I didn’t have lunch today…’

Go to JacobZemer.com to change your life.

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If you’re busy and tired of looking like shit, I’ve got 3 easy airfryer meals for you here at @Costco:

1️⃣ Bubba chicken burgers + high fiber bread + protein chips – I personally like @QuestNutrition chips.
2️⃣ Frozen salmon + veggies – I prefer asparagus or broccoli with my seafood.
3️⃣ Lightly-breaded chicken chunks + @PrimalKitchenFoods dipping sauce – Just make sure it’s 30 calories or less per tablespoon.

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Client Spotlight: Julio P.

When Julio first joined coaching, his goal was simple: to get in the best shape of his life, build muscle, and finally see lasting results after years of trial and error with fad diets and inconsistent workout routines.

From day one, Julio committed to the process – and the results have been nothing short of inspiring.

Here are a few of Julio’s wins:

✅ PR’d his 8k run in 49 minutes
✅ Sub-4 hour marathon PR
✅ Maintains balance and still enjoys meals out with family on a regular basis
✅ Traveled with his wife, enjoyed himself, and came back lighter on the scale

As a cardiologist, Julio understands the why but he needed help with the how. He came in with frustration from failed programs, but quickly realized that the Zemer Method wasn’t another fad – it was a sustainable system. He built strength, improved his conditioning, and most importantly, gained the confidence that his progress would last.

He shares: “I came to you looking for an opportunity to get in the best shape of my life and build muscle. I’ve tried exercise regimens and other fad diets in the past, with little to no results. The results with the Zemer Method have been awesome and better than I anticipated! I feel stronger, healthier, and more full of energy. I am sticking with your program because the Zemer Method works!!!”

Consistency compounds: by trusting the process, Julio unlocked the results he always wanted on his fitness journey and he’s now moving seamlessly into a lean bulk phase. Great job, Julio – can’t wait to see what you achieve next!

Link in bio to change your life.

We’re looking for quick and convenient dinner options at everyone’s favorite, @TraderJoes:

1️⃣ Beef Birria + Carb Savvy wrap + fajita mix = delicious high-protein, high-fiber Mexican wrap

2️⃣ BBQ Chicken Teriyaki + Rice Medley = extremely easy Asian cuisine with a boost of fiber

3️⃣ Turkey sous vide + butternut squash = simple early Thanksgiving option

4️⃣ Red lentil pasta + chicken meatballs + organic marinara = curb that Italian pasta craving with a better macro option

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If you’re struggling to lose weight, it’s probably because your meals are too small.

High volume foods are foods that provide a large amount of volume for relatively little calories. These foods are typically high in water (such as fruit and vegetables) and fiber (like fruit, vegetables, and a lot of products I recommend) – which help fill you up without adding significant calories.

Adding high volume foods to your diet is a game changer because oftentimes when you’re dieting, you’re simply eating less food. Finding foods that are voluminous keeps your stomach full while still following your diet. Here are 3 (of many) that I utilize on a daily basis:

1️⃣ Nonfat Greek yogurt
2️⃣ Potatoes
3️⃣ Fruit and vegetables

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