A good warm-up does three jobs: raise temperature, open the ranges you'll use, and rehearse the lift you're about to load.
- General — 3–5 minutes of easy cardio or light dynamic work.
- Specific — a few empty-bar or light sets of the main movement.
- Ramp — jump to working weight in 2–4 sensible steps.
That's it. Foam rolling every muscle group and twenty mobility drills aren't a warm-up — they're a different workout. Save the elaborate prep for days you actually need it (after travel, after a long sit, before a max attempt).