I've had many requests for me to re-post The Whelan Commandments. I had these published in one of my HARDGAINER articles about 25 years ago. If you have a problem with them, do not sign-up to train with me.
The Whelan Commandments
I Thou shalt train for total fitness and health and do cardiovascular, flexibility, and strength training. (*The amount of cardio and flexibility training that you do can vary greatly depending on your training goal, age and medical history. If you are a young healthy strength athlete you might temporarily do no cardio at all.)
II Thou shalt not smoke, take illegal drugs, or abuse legal drugs. (*I do not train smokers, or people who use illegal drugs. Sign-up with me only after you have completely quit and we'll see how it goes.)
III Thou shalt not use steroids or assist anyone in obtaining them. (*I do not train steroid users. Sign-up with me only after you quit using and agree with my philosophy.)
IV Thou shalt be mentally focused and give 100 percent effort at every training session.
V Thou shalt strive for progressive resistance, using good form, without excessive rest between sets & use the fullest (but safe) range of motion possible.
VI Thou shalt focus on the basic compound strength training movements (multi-joint, not isolation). Thou shalt train the whole body with equal emphasis on pushing & pulling. The training foundation: vertical push/pull, horizontal push/pull, leg/hip/back push/pull.
VII Thou shalt not seek shortcuts, miracle formulas or gimmicks but instead stick to basic & sound information concerning training and nutrition.
VIII Thou shalt perform hard and progressive strength training (not toning, shaping, or body sculpting).
IX Thou shalt not train "body parts" but train the WHOLE BODY (hard), twice every 7 to 10 days.
X Thou shalt not rely on megahype muscle magazines for training or nutritional advice.