SEQUENCE -  Training your upper body isn't just about lifting and lowering.  Proper sequencing (the order in which you perform exercises so that you can properly overload the muscle) is key.  And don't be intimidated by that word, "overload."  Remember:  When the muscle fails, you've succeeded.

Sequencing is also about your muscles' interdependency.  So help your muscles help each other:  Fatigue the larger muscle groups first, like the chest and back, before moving onto the smaller muscle groups they're attached to, like the shoulders and arms.

To witness the power of proper sequencing, check out my Total Body Lift DVD.  Using small concentrated movements that hone in on one specific muscle group at a time, this workout creates astonishing, gravity-defying results.  Want to see it in action?  Click here for a clip!

...and STRETCH - Because of the micro-tears that take place when we strength train (which is a good thing), stretching after your routine is vital for avoiding soreness and to keep muscles relaxed and injury free.

Here's one of my favorites for opening the chest, biceps, shoulders & hips.  Try holding this stretch for at least 30 seconds, breathing deeply, to keep stress at "arm's distance".

Sit sideways on the edge of a chair with your outside leg extended behind you, knee slightly bent.  Your legs should be in the position of a deep lunge.  Feel the stretch in the front of your upper thigh and hip.

At the same time, clasp your hands behind your back.  Straighten your arms, then lift your hands & chest.  Take a deep breath and feel your chest expanding. You'll feel a stretch in the front of your shoulders too.  Switch legs, and repeat.