1.Train for STRENGTH first and foremost,the size will come
eventually.
2. 100% of your training regime should consist of compound
movements. Cut
the machine and isolation crap.(The only time I ever come near a
machine is when I do BODYWEIGHT NOT ASSISTED DIPS in the
chinup/dips machine)
3. Full body workouts are the way to go.If you wanna split,go for
an upper/lower or push/pull split.No Monday=chest,Tues=biceps etc
rubbish.
4. 2-3 exercises consisting of 3-4 work sets each for upper OR
lower body are enough.
5. Train in the low rep range (4-8 reps,Ronnie Coleman usually does
15 reps,but who the fu-ck are you compared to him?)
6. No more than 25 sets/1 hour per training session.Any longer,you
are overdoing it. Ideal frequency is 3 days per week.
7. Do not train to failure on all sets. The histrionics you show
when you train to utter failure might impress some people,but your
Central Nervous System won't thank you for that. Stop at 1-2 reps
from failure on most of your sets,personally I train to failure
only on my last set.
8. The best way is to train your arms is to do rows,chin ups,dips
and presses. Yeah go ahead and do your 20 sets of Nautilus machine
bicep curls if you wanna have the arm size of a top Kenyan marathon
runner.
9. Always make the movement harder not easier. E.g do not sit if
you can stand. E.g, do standing shoulder presses instead of seated
presses. E.g, do dips instead of bench presses.
10. Aim for a full range of motion.
Have a nice day!!! By the way,my training philosophy is influenced
by T-nation writers and old school trainers such as Bill Starr,
Mark Rippletoe and Stuart McRobert.