How to resistance train effectively (to build muscle and lose fat)

Assuming your program came from a professional, three things decide whether it works: form, intensity, and progressive overload. Intensity is where most people fall short, stopping when the burn starts rather than near true mechanical failure.

Progressive overload is arithmetic. Total volume is sets times reps times weight, so three sets of ten at 100 pounds is 3,000. Beat that next week with reps or weight, not extra sets.

In an 8 to 15 rep range, add reps weekly until you hit 15 on the first set, then add weight and start over. Joey skips planned deloads, since travel and family life supply them.