"It is possible to build muscle even while existing in a calorie deficit,” says Samuel. "You’re not going to wind up packing ...

SO, YOU WANT to get strong and build muscle, but you don’t have a ton of time to dedicate to the gym. You can try the 5/3/1 ...

You can adjust repetitions and weight based on your experience ... incorporate this back and biceps superset routine once or twice a week, depending on your training level and goals.

In Wendler’s own words, 'boring but big' is the most popular assistance template for his 5/3/1 program ... example training month to follow. Follow the 5/3/1 guidelines for adding weight ...

Having a plan to do everything you want is critical to finding that efficient sweet spot between your efforts and your time.

On my spare time I enjoy cooking new recipes, going for a scenic run, hitting the weight room ... 3: 15 pounds for 12-15 reps Supersets: This time-saving strength training technique allows ...