1. There is no perfect training program. In fact, very intelligent, very successful coaches often disagree with one another. That means you're going to have to learn a lot, think for yourself, and experiment. Don't like that? Take up jogging.
  2. The effectiveness of any training program is directly related to the effort you put into it. If a program "doesn't work" it's probably because you're half-assing it. Effort trumps everything.
  3. Three words: Ass. In. Gym. Stop using "research" as a procrastination method. Yes, read articles and learn as much as you can, but most of what you learn will come from dedicated ass-in-gym time.
  4. Ask yourself: Am I getting stronger, leaner, or more skilled at highly technical exercise? Always be able to say yes to at least one of those. Otherwise, change your program.
  5. Beware of gimmicks. Training that drastically changes your body won't include many balance balls or wobble boards. You're not in rehab. You're building muscle and strength.
  6. People get strong and build impressive bodies with many different training philosophies. But they all have one thing in common: they bust their butts. Working hard works. Period. Don't forget that part.
  7. Effective workouts can be a mix of violent powerful movement and controlled steady movement. Compound and isolation exercises, full body and split routines, 1RMs and high-rep burnouts... there's a time and place for everything and you'll probably end up doing it all if you stay in this game long enough.

Related:  The 100 Laws of Muscle

Related:  22 Proven Rep Schemes