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- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.