My Rules of Training

1. Discover your weaknesses then strengthen them. (Everyone loves to do there favorite exercise but is that really helping) 
2. You don't need to train all day. My sessions are under an hour. It's about intensity. Do your work,get out, then recover.(When you lift weights your tearing muscle fibers. You can't recover till you stop) 
3. Warm up with body weight exercises.
4. Don't forget to Strengthen the small muscles that surround your joints. This will improve your strength and reduce injury. ( I ignored this rule a couple years ago when I was training for a 10k and got injured )
5. Total body training will improve how your whole body looks and help you build real world muscles.
6. Go to seep and eat right. No sleep means no growth.