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 By: Robert Zarano These are the most important rules (to me anyways) for bodybuilding. These rules are a guaranteed way to grow, unless you have some bad genes in you.
These rules have been compiled from a history of experience in bodybuilding. Follow this list of priorities and general rules for maximizing great results.
Give your muscles a reason to grow. Don't do endless sets (or reps), be intense. Go heavy, but don't remain much longer than an hour. Train 3-4 days a week. Hit failure and make that last set count.
Eat 6 meals a day. Don't be scared of fats. Cut junk food. You will crave chicken breasts, tuna shakes, pasta and chocolate milk.
Recovery is key. If you're a meso/endomorph, get 8-9 hours a day; an ectomorph needs at least 6-7. You grow outside the gym, not in. What works and has always worked for me is getting over 10 hours of sleep.
Shove them in places to go to a lot. I carry about 3 in my car, 2 in my bag, and I have a surplus of it in my Fridge. Do not use tap water. If you do not want to buy water bottles, get a Brita water filter. It works like a charm.
If you're not sick or injured, you must train. You start skipping... you might as well forget those dreams. You must want to become that impressive physique before you can begin building it. Get yourself a reliable training partner. Do not train with a friend, because you will be distracted from your hard training. Try to get someone that is in your strength area, so that you do not have to keep changing the weights.
Helpful Video: Alex Fedorov's Leg Training Alex performing individual exercises - This no-nonsense training skips the chat and focuses on proper form and training hard. Watch these short clips as Alex trains his legs in the gym.
Change your routine around frequently. Every 3-6 weeks, vary the order that you do your routine, or change your whole style altogether. Try HIT, super-slow, negative training, high volume, etc. This is important because your muscles will get used to the workouts you do, and this way you will shock the hell out of them.
A good routine is brief, intense, and only has a couple exercises per bodypart. Limit the total number of sets you do. If your progress is slowing, you're getting injured or sick frequently, then it's time to take a break. Take 4-6 days off, and then go back at it. Don't be surprised if you're stronger after your layoff.
Once you're injured, take a break. Lose 2 weeks training now, or prepare to keep those injuries forever.
Anyone can throw around the weights. Concentrate on good form, and then let the numbers follow. Get a full range of motion and be proud that you're one of the few who actually trains properly. Lessen the weight if you cannot keep a good form.
Those are the key guidelines you should follow, and those are the most basics. Follow these wonderful little rules and watch how much you gain. No need to say good luck, you will not be needing it. Robert Zarano Recommend this article to a friend by e-mail here!
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1. Lift Big
You must eat to grow. For gaining, take 20Cal/lb bodyweight daily. Get 30g 
Carry that gallon jug with you at all times. Drink 8 liters a day. Keeps you well hydrated so you can train at your best and have your caloric needs in check. If you care about how you look, just carry a bunch of water bottles with you.
If you have legs, a desire to grow and your back is OK, you must 
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