Especially for katchum and lurcherman.
Progressive overload. Get good quality sleep. Keep it brief with basic/compound exercises, deadlifts, shoulder presses, bench, dips, leg press, not all in the same workout. Squat if you can, it just does NOT suit alot of people.
As things get a little harder, still not quite recovered from last workout, tired or whatever, add an extra day of rest between workouts.
Don't be a slave to your routine, if you're still tired, take an extra day off.
Don't train for more than an hour.
Keep cardio to a minimum. Just do enough to wa