Another thing: You are not Jay Cutler or Ronnie Coleman or Arnold Schwarzenegger or anyone else. The things that some of those men do to their bodies in training would destroy yours. Why is that so? Because they are taking/took enough drugs in a month that they'd be 250 pounds and ripped if they never lifted anything much heavier than their pill bottles (an exaggeration perhaps, but if you'd seen some of these top pros train you might be surprised to find that they don't train as hard as you do - steroids make the muscles stronger but don't do much for the joints, so some of these men actually can't train heavy anymore ...the weights they use in photoshoots are made of styrofoam and plastic). You have about as much in common with the average pro bodybuilder as you do with a lowland Gorilla. Seem a bit far-fetched? Well, I've heard of competitors spending upwards of $90,000 a year in drugs. Think that your body, with it's natural hormone levels, can compare to that? If you do you're dreaming. Sorry if I'm bursting your bubble here, but you had to find out sooner or later. So WAKE UP NOW, before it's too late and you've spent years wasting your time following Jay Cutler's biceps routine. It happened to me. I wasted almost 10 years on their drug-dependent routines. If you don't be careful you may too.
3) Never train the same muscle group 2 days in a row.
4) Strength train at least twice a week.
5) Always use slow and controlled form. Never allow momentum to rob you of your efforts. Always use proper technique moving your joints through their full range of motion.
6) Work large muscle groups, ., chest, back, and shoulders before small ones, ., biceps and triceps.
7) When using strength training machines, do not let the weight stack touch on the machines between reps.
8) Choose a weight that makes 8-12 repetitions a challenge. The last two reps need to be very difficult to perform but still doable in good form. If you cannot pull out at least 8, it is too heavy, and if you can pull out more than 12, it is too light.
9) Breathe naturally. If you find yourself holding your breath, exhale on exertion.
10) Do at least 1-2 sets of each exercise, resting 30-60 seconds between sets, using this time to stretch.
11) Don’t forget to stretch the muscle group that was just worked between sets.
12) Do core (abs and lower back) exercises at least 2 or 3 times per week, working up to as many as 25 repetitions for abs per set, in very slow and controlled form.
Laws and Penalties: Concerns over growing illegal AAS abuse by teenagers, and many of the just discussed long-term effects, led Congress in 1991 to place the whole AAS class of drugs into Schedule III of the Controlled Substances Act (CSA). Under this legislation, AAS are defined as any drug or hormonal substance, chemically and pharmacologically related to T (other than estrogens, progestins, and corticosteroids) that promotes muscle growth. The possession or sale of AAS without a valid prescription is illegal. Since 1991, simple possession of illegally obtained AAS carry a maximum penalty of one year in prison and a minimum $1,000 fine if this is an individual’s first drug offense. The maximum penalty for trafficking (selling or possessing enough to be suspected of selling) is five years in prison and a fine of $250,000 if this is the individual’s first felony drug offense. If this is the second felony drug offense, the maximum period of imprisonment and the maximum fine both double. While the above listed penalties are for federal offenses, individual states have also implemented fines and penalties for illegal use of AAS. State executive offices have also recognized the seriousness of AAS abuse and other drugs of abuse in schools. For example, the State of Virginia enacted a law that will allow student drug testing as a legitimate school drug prevention program (48, 49).