Author, neurophysiologist, writes for Mens Fitness and trains celebs and athletes.

Tmuscle.com just posted a very informative interview with Chad Waterbury, here’s some of the points that stood out to me.

Man with the answers

• A workout that consists of nothing but exercises that target your weaknesses would be the most boring — and beneficial — workout you’d ever do.
• If you do nothing but single-limb exercises for all your lower body work for the rest of your life you’ll be thankful you did. The same can’t be said for your upper body.
• You should count total reps instead of constantly searching for a magical combination of sets and reps. The next time you train a movement for more muscle, do 25 total reps with a weight you could lift 6 or 7 times for the first set. Stick with that weight until you complete 25 total reps.
• It doesn’t matter how many sets it takes, or how long you rest between each set. Just work hard, stay focused, and get the job done.
• Carbs won’t make you fat. Fat won’t make you fat. Carbs and fat together won’t make you fat. Whether or not you gain fat is all about food quality. A 3000-calorie diet can make you gain fat or lose it, depending on the foods you eat. Once quality is in place, then it’s time to look at quantity.
• I’ve never seen any benefit in eating more than one gram of protein per pound of body weight.

Basically…

1. Always strengthen your weaknesses — this is for injury prevention and to boost potential gains.
2. Single leg exercises are best for quality of life, symmetry, and balance.
3. For each exercise, shoot for 25 reps total — don’t worry about the amount of reps per set.
4. Eat Quality foods first, then focus on quantity.
5. You only need about 1 gram protein per pound of body weight.

I can say from experience — he’s right on.