TRAINING FOR BEST POSSIBLE RESULTS

Don't follow other people's routines. You don't know how their bodies work, what they take (supplements/ steroids), how much sleep they get or whether they are telling the truth about their training!

If you are a beginner, stick to the basic movements and don't worry about isolation exercises. You can't define a muscle that doesn't exist! Go with the Squat, Bench Press, Shoulder Press, Chins/Bent-Over Rows, Deadlift and Barbell Curls. Later on, after you've developed some good muscle mass, you can concentrate on more isolation movements. Train at most 3 times a week and no more than an hour at a time.

Studies have shown that Testosterone levels start to decline after about 45 minutes of exercising. So if you are training for longer than an hour, then anything you do will probably begin to be counter-productive. Keep the reps to between 6-10. Don't overtrain! Keep it intense and try to "work the muscle", rather than just "lift the weights"! Get a pump and feel your muscles doing the work.