Supersets are an outstanding weight training technique for building more muscle in less time. At least a dozen scientific studies have confirmed that superset workouts dramatically increase training efficiency (making it ideal for busy people). If it’s done correctly, it can build the same amount of muscle, or possibly more, while you spend half the time in the gym.  The problem is many people are doing it incorrectly, or they’re utterly confused about the right way to superset…

Scientific studies say that superset training is so time efficient, it can cut your gym time by 50%.  That’s great for busy folks, but it also brings up the question: Are these “time efficient” workouts any good at building muscle and strength, or is there a huge compromise, like you only get half the results?

It’s true. Most beginners and a even a large percentage of experienced lifters are still struggling to do their first (real, unassisted) pull-up. Pull-ups are hard! Whether you’re a man or a woman, whether you can’t do a single rep yet, or you’re working up to the “full sets of 8 to 12” rep range, right here in today’s post you will get my favorite, most effective and proven training tricks and tactics you can use to go from zero pull-ups to your first pull-up to full sets of pull ups…

We all know that pullups are an awesome, superior exercise for your upper back and even your arms. Trouble is, most people struggle to do any pullups at all. ..

Did a trainer ever tell you that upright rows are “bad” for your shoulder joints? Did you ever see an article listing “dangerous exercises you should never do?” Have you heard leg extensions are not only “bad” but not even effective? Did a lifter ever tell you deadlifts are a “good” exercise? What if they are all wrong? Read on and decide for yourself.

How do you get stronger, improve your maximum lifts and also improve your physique overall if you only have two days a week to dedicate for lifting? What’s the best approach to weight training when increasing both strength and muscle is the goal but you have extremely limited time?

When should you increase the weight you’re lifting? How much weight should you add? How do you know if the weight is too heavy? How do you know if the weight is too light? If you’re attempting 3 sets of 8 to 12, do you have to get all 3 sets of 12 before you increase the weight, or just hit 12 on one set? If you increase the weight but then you can’t get enough reps, what then?  What if your left arm doesn’t get as many reps as your right arm, with the same weight? What if you flat-out can’t increase the weight at all? What then?

Once you’ve planned out a weight training routine that follows all the best practices of good program design, the single most important thing you can do to gain muscle is consistently apply the principle of progressive overload…

How hard must you train to gain muscle? Is pushing yourself all the way to failure – when you can’t do another rep – a critical part making muscle gains? How high does your intensity of effort have to be when you train? If you’re not gaining muscle, is it because you’re not training hard enough? If it’s not intensity, what is the real trigger for muscle growth?

Do muscle mass gains always follow strength gains? Are they one in the same? How do lean powerlifters stay in the same weight class but keep lifting heavier? How do bodybuilders get bigger when they’re not lifting heavier? If your strength is down in a workout (no personal bests) does that mean your workout wasn’t productive and you won’t gain muscle?