If you're always sore and fatigued from training, watch this. It took me many years of wasting time in the gym to figure it all out.

0:00 Intro

5:00 Soreness is not growth

8:30 Stretching after training

11:18 Rationalize your training volume (the problems with "10-20 hard sets of week")

18:35 Why 4 sets per muscle group per workout

22:20 The genetic limit

26:35 How to fix your program

30:20 Sample program

34:25 Change your rep range