Always have a training partner to spot and keep you motivated during your workout.

Always perform a full range of motion on exercises

Quality reps build quality muscles!

Develop a workout routine that allows you to fully recover from the previous workout - adequate recuperation is the key to packing on mass.

Intensify to "densify" your muscles - keep the intensity level high throughout the workout

Implement at least 30 minutes of cardio at least 3 times a week in the off-season Do 45 minutes to 1 hour of cardio 6 times a week twice daily pre-contest

Keep workouts from 45 minutes to 1 hour at most

Keep a journal that records everything that works as well as everything that doesn't work for you