Have a hard time building muscle? Struggling with a training plateau? If so, daily stress might be the culprit. It not only affects your gains but also leaves you fatigued and moody. In the long run, stress can lead to muscle loss, weight gain, and increased risk of injury. Its impact is even greater when coupled with dieting or overtraining.

Let's see how stress affects your workouts and what to do about it!

Should you perform a specific number of reps?

The answer is, it depends, however the broad over arching answer is no.

Although this discussion assumes you would like to gain strength, improve muscle definition, lose weight or become a better lifter.

(If your goals fall outside of this, this discussion may not apply to you.)

Here's where there is a fork in the road, if you are a novice versus intermediate in your weight/resistance training experience.

Struggling with a training plateau?

Want better results in less time?

If so, give your workout a makeover! Drop sets, super sets, unilateral training, and other techniques can help you break through plateaus and give you a better pump.

Psst. Your diet is important too.

Actually, it accounts for the majority of your visible results in the gym. Not the even the best training plan can compensate for bad eating.

Follow these steps to supercharge your workouts and get the most out of your gym time:

What does your diet look like? Do you eat enough protein? Whether you're a pro athlete or a weekend warrior, protein should come first on your list. This nutrient promotes muscle growth, accelerates recovery, and boosts your metabolism. When used as part of a balanced diet, it can help you get leaner. It's the best choice for those who want to build lean mass and torch stubborn fat.

Let's see how protein works and why it's so good for you!