good stuff i'm gonna track this also if can figure out how to link that pdf i would like to save it to my computer.

read the whole thing?

i read a few parts. i'm busying cooking atm so that is why i said i would track it lol.

seems like a really good read lots of basic stuff people might not know just from skimming through.

This post was edited by BarnabyJones on Apr 9 2012 10:17am

has a ton of basic stuff
that people over complicate according to dante.

tl;dr version:

1. Keep a logbook and constantly beat your last results by lifting heavier! Be careful of injuries – proper form and warm ups are crucial!
2. Stick to the basic exercises that give room for big strength progression and get brutally strong on them! Have a well-constructed training plan that gives you time for recovery!
3. After 10-12 weeks of heavy training (Blasting) you should Cruise. Last 7-14 days, do 2-3 workouts a week, decrease intensity to 60%, remove one meal from your diet; feel free to skip a workout.
“Unless you puke, faint or die, KEEP GOING !” ~ Jullian Michaels
MuscleRevelation
4. Plan and prepare everything – groceries, meals, etc. Eat 1.5-2g protein per pound of bodyweight. Know your body and have a diet plan individualized to it. Adjust the diet by your 1 or 2 weeks results. Learn ABC of dieting.
5. Don’t get fat when gaining muscle! Notice when you put too much weight and reduce calories (usually from carbs)/increase cardio or move your carb cut off earlier. If you do things right you will gain muscle and get a little bit leaner over time.
6. Do medium/low intensity cardio all year round on non-training day first thing in the morning for 30-40 min.
7. Stay safe by proper warm ups, stretching, proper form, getting a training partner, avoiding horizontal bench press, listen to your body and don’t over train.
8. Measure your results weekly and adjust your system (mainly diet/cardio).
9. Find a good program that you believe in and stick to it! Make the system work by covering all your bases – hard training, smart dieting, and recovery.
10. Don’t get distracted by various sources of information. Stick to the system you have chosen. Do not rely on mass media/pro and bro advice.
11. Supplements are the NOX (nitro oxide) of your car. They are a nice bonus that gives you 10-20% increase in performance. But without proper bases (training-diet-recovery) they are useless. Do not break your budget by buying every fancy thing out there. Stick to whey protein, creatine, and sometimes meal replacements. Green tea is not bad also!
12. By following a well structured training program, a good diet, having a good night sleep and some power naps, using key supplements and stretching over training should not be a problem.
13. TRAIN YOUR LEGS.

the rest is filler information, background, motivation etc. good to read if you doubt these steps, but this is the relevant data.

dante's quotes are worth reading
they make the difference specially in the first few mistakes.

but yeah, cliff notes.

read it.. good read ofc but it's basically common knowledge.

definitely is,
but maybe 3% or less of this forum follows it (all 13)
myself included in the majority.

What's with avoiding horizontal bench press? I read a lot of the article, but that bit doesn't make sense to me.

probably not a substantial lift to be worrying about when use strength progression.
flat, incline are more suitable.

probably because, not everyone fits a horizontal bench press machine equally and perfectly.