i was having this problem. so to start every workout, i do a movement for the muscle group i'm training, for example, if i'm doing back, i sit at a cable row and use 1 arm at a time with just 5-10 lbs and i move extremely slow making sure i'm connecting with my lats, and i hit about 15 reps which takes a minute or two to get to. i do a few sets like this and i'm in a ton of pain but ready to go for the rest of my workout