I know its tough to start it..but once you are into it you can easily turn it in your favour.What I advise is using the basics. Even the most hardcore training methods revolve around simple principles, the main one being; lift heavier weights, get stronger. Obviously that is very vague so let me explain. When you look at a well designed program, you make advances every microcycle (usually every 1-2 weeks.) This is done by either adding weight or reps to the work set(s) that you did the week or two before.