This place is good also.
I have been a personal trainer for over 15 years. Designer is good as well. They do help some, however, you can easily over do it and strain your kidneys with excessive protein. Eat well, and have one protein shake before going to bed...that is if you are hitting it hard. Dont forget to get plenty of rest. Your growth hormones are at their highest when sleeping. And be safe, if you get hurt, you cannot work out! Take your time and know your limitations, there is always someone that is stronger and bigger.
Mix up your routine, shock the muscles, NEVER! and I MEAN NEVER, NEGLECT YOUR FLEXIBILITY! Yoga will save your life. Make sure you beef up your cardio respiratory system as well. The more efficient this is, the better supply of nutrients and gases needed for muscle growth.
Have fun...and dont make it you life.
Large muscle groups first, compound movements followed by isolating ones. DONT OVER DO IT...sure way to F*(# things up.
Watch your form and accentuate the negative....eccentric contractions, especially on your back....the cobra look will come much quicker.
Take care of your joints.
Focus...the worst thing you can do it yip yap and distract yourself. Make sure you state of mind is right. If you sense you are tired, or just not into it, THAT IS OKAY..it happens and will happen again.....back off a little, dont push so hard and cut back on the work out and then leave without feeling guilty.
Watch the booze and dope, just "undoes" what you are intending to do if not moderated.
and last but not least.....allow the grace of being humble come through...DO NOT MAKE FUN OF OR INTIMIDATE OTHERS LESSER THAN YOU OR ENVY THOSE GREATER....just being in the gym is a great thing and all should count their blesssings, for there are many who wish they could. HELP EACH OTHER OUT...EVERYONE SPOTS EVERYONE! and ENCOURAGE! We are all human and try hard.
I guess that is enough of this diatribe.
Enjoy good health everyone.
JC