Supersets will reduce the strength gains but by a tiny amount ... For the average person, I will tell them, yeah, superset. For someone who's trying to break a world record in weightlifting or powerlifting, don't superset.

Stand with normal position, jump out as far in front of you as you possibly can, and measure the distance between where you started and the back of your heel where it lands. A super per basic number to look for there is your height. So, you should be able to broad jump how tall you are.

So, '3 to 5' refers to 3-5 days per week, pick 3-5 exercises, and you're going to do 3-5 repetitions per set. You'll do 3-5 sets, and you'll rest 3-5 minutes between each set.

Certainly, somebody in their 40s to 50s should be able to leg extension their body weight.

I want you to get up to a maximum heart rate, and then test your heart rate recovery. And what you should be looking for there is about half a beat recovery per second ... Within 60 seconds, you should—again, at half a beat per second—you should have a heart rate recovery of 30 beats per minute.

There's been a number of studies on sleep deprivation as well with creatine—that it can help. So, obviously sleep deprivation will generally reduce cognitive function, and creatine can ameliorate some of that drop.

That's going to actually tell you if you have sufficient muscle mass ... If you're a man, your FFMI [Fat-Free Mass Index] should be something like 20 or higher. If you're a woman, you want to look for something like 18.

The very easy answer is half your body weight in ounces per day is a very loose guideline for total amount of fluid consumption. So, if you weigh 200 lbs, aim for 100 ounces of water.

Soreness is a terrible proxy for exercise quality. It's a really bad way to estimate whether it was a good or a bad workout ... Even for our professional athletes, we do not use soreness as a metric of a good workout. It's a really bad idea for a bunch of reasons.

A standard plank is a good testament of muscular endurance. So, can you hold a front plank for 60 seconds? Can you hold a side plank for 45 seconds?

Zone 2 [cardio], you have almost no ability to block your hypertrophy ... There is strong reason to think that is not going to influence hypertrophy for the overwhelming majority of people.

You need to do something once a week that gets you to a maximum heart rate.

The total amount of protein you ingest throughout the day is probably a bigger determinant for things like muscle growth than the timing. So, the post exercise anabolic window—it doesn't necessarily matter. Carbohydrate is different. That does matter. It needs to be around and available.

If you're doing something where you're trying to really work hard... what you want to look for is a number something in the area of, like, half a gram of carbohydrate per pound of body weight ... Protein is about half of that—so, it's about a quarter of your body weight.

For a general male, we should have no problem doing 25 plus consecutive push-ups.

The metrics for VO2 max... For men, a minimum number we want to look at here is 35 mL per kg per minute; and for women, that'd be about 30.

Zone 2... is inhaling and exhaling at whatever rate you need to be but still nasal only ... Whatever you need to do, but your mouth is closed the entire time.

If you're 225 pounds, you're not going to get the same dosages of creatine as a 125-pound girl ... So, we may slide that number down a little bit closer to 3 for the smaller girl ... If you're one of our 275 or 330-pound offensive right tackles... that number is going to go up to 7, 8, 9, maybe even 10 grams a day...

Some people actually will espouse that we know really clearly about the mechanisms of muscle hypertrophy; we don't ... The three most likely drivers are 1) metabolic stress, 2) mechanical tension, and then 3) muscular damage. You don't have to have all three; one is sufficient.

I do think getting into an ice bath immediately after a hypertrophy session is getting pretty close to you just shouldn't have done the session. It is detrimental.