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#1 Never weight train longer than 1.5 hours at a stretch.
#2. Never train more than 2 days in a row, ever
#3. Never train more than 4-5 days a week, ever.
#4. Thou must goeth ass to the floor when doing squats
#5. A set isn’t a good working set unless you go to complete failure or beyond by doing forced reps, and drop sets.
#6. Always eat a post-workout meal containing either dextrose or sugar (approx 1g per kg of LBM) and 2 scoops of whey protein within 45 minutes of last set of workout, if doing cardio… the second you step off the treadmill
#7. Cardio must be done after weightlifting or in the morning before breakfast and never under 25 min or ever ever over 60 min.