I read this short article in a copy of Health and Strength dated 1950. It seems appropriate to start the year with this simple but apparently timeless advice.

"The whole secret is to start correctly on a sound progressive routine. Remember, also, that better and quicker results in bodybuilding can be achieved by paying a little attention to diet and the general mode of living.
Try to observe the following simple health rules. Earlier to bed. As short rest after every meal. No smoking or strong drink. Drink more water and fruit juices and less tea and coffee. Eat plenty of fresh fruit and vegetables. Don't over eat. Keep in the open air as much as possible. Never ride when you can walk and above all look on the bright side always. A healthy man is a happy man"  

Although dated these are fine tenets to live by and it would be a good start to year resovling to live by them. I think the only thing I would add is be kind and toughtful towards others. 

Have great year everybody.

Stay Strong and lift heavy

John     

A big factor that separates those who achieve modest gains from those who make impressive gains is the level of weight training intensity.
To stimulate the muscle fibers to grow bigger and reach their fullest potential, you must take every set you perform the point of muscular failure.

Muscular Failure: Is the point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.