Haven't been here in a long time but I like to share some very beneficial info.
Im sure most already know the basics of training. Below I will list some major and random info off the top of my head that i've accumulated through the past year. Mainly bodybuilding, not powerlifting oriented. All info was gathered by respectable trainers, bodybuilders, nutritionist. Like it or hate it, just remember, like life, you always want to continue to learn, kaizen.
Training:
MTM = Mind to muscle connection, always always know what you're working out and know that exact muscle you are trying to target. To truly feel that muscle activating.
TUT = Time under tension, take your time, training is a marathon not a sprint. Working out is to tear your muscle fibers so you can rebuild them (in the kitchen/bed, sleep), but increased time under tension will help tear your muscles even more aka making it work harder. Focus on the negatives, ex: 2 second positive, 4 second negative. It's not how you get from point A to point B, but how you hold the tension between.
ROM = Range of motion. To truly be able to maximize the benefits of the workout, range of motion will give maximum stretch/tear. If you can't squat or bench all the way down, lower the weights, don't let your ego get in the way.
They say Hypertrophy (8-12 rep range) is the key to spark growth and Strength (3-5 rep range) is where to be. Below I have attached a program that I just finished and I think you all will benefit from. It helped me hit PR's every single week and allowed the perfect balance of rest and training. Check it out, also you can switch the accessory work with alternating exercises. Remember, you get big in the kitchen and rest/sleep. Allow your body parts 48-72 hours before hitting that same muscle group again.
http://www.muscleandstrength.com/workouts/phul-workout
few Youtube guys I follow:
Athlean-X
TheOnlineCoach
Nutrition: Nothing beats whole foods. I was told by many, to reach your goal, its 70% Diet and 30% Training. I say stop being a little.....and give it 100% on both! Want maximum results, continue to learn. Learn your body type and how its reacted in the pass. Learn macros, learn what you are in taking on the daily. Download MyFitnessPal, input it and track your consumption. Master the timing of your foods. Know when to eat what and how. Maximize those protein shakes with fruits and nutts, etc. Cut out the sugars/sodas and unhealthy fast foods. Im not telling you to cut out everything, but learn to change and form into a lifestyle of a healthier living.
An ounce of prevention is worth a pound of cure, as we are young, we sacrifice health for wealth, once we get older we sacrifice wealth for health. We came into this world by ourselves, we die by ourselves, a coffin is only made for one. So take care of it, cherish it, be the best that you can be. You have greatness within you!