One set to failure for each bodypart every four to seven days can give better results than every other day marathon sessions. Thou shalt stress Olympic and Power lifts. These lifts most closely resemble what we do. Thou shalt not buy the supplement of the month. Research before you buy.
Creatine monohydrate is one of the few that are universally accepted.
And make sure what you're taking is legal. Thou shalt change your workouts periodically. Everything gets stale.