Isolate specific muscles as much as possible. This means not swinging the weights up when curling, not using too heavy a weight, and lowering the weight slowly after each rep. Advanced bodybuilders can 'cheat' to advantage, runners, cyclists and other endurance athletes generally cannot. Work your weakest muscle groups at the beginning of the workout. Other muscle groups should be worked at most every other day.
Partials are good for break up a routine.
As with riding the payoffs from weight training parallel the time spent doing it. Don't avoid certain exercises because you need to use a light weight. Remember, endurance athletes have different objectives and requirements from bodybuilders. Toes slightly out, like bodybuilders. It's too easy to get injured otherwise.