1. Decide on your goals - do you want to train your nervous system or muscular system?
Nervous system - low reps (1-5), high sets, a lot of rest between the sets, training your nervous system to get used to the movements. No training to exhaustion, sometimes can train 2 times per day. Example: Martial artists like Bruce Lee. Strength and power without adding much mass.
Muscular system - high reps (6-15), low sets, moderate rest between sets, training your muscles to exhaustion. If done properly you should be sore afterwards and unable to train the same muscle group for 1 day at least, more likely 2-3. Emphasis on rest periods. Example: Bodybuilders. Adds mass and strength.
2. Bodyweight vs weights training. Get the Convict Conditioning book. Summary:
Handstand is dangerous, unnatural, and unnecessary. Others are fine.
I combine weights and bodyweight training with emphasis on the latter.
Make sure you can move your own body around before moving on to lifting external weight.
3. Nutrition - eggs, meat, fish, vegetables. Look up micronutrients too. You don't need 1 gram of protein per gram of bodyweight, that's a lie. 1g per kg of bodyweight is enough. Still, protein is good, and whey protein can be well worth buying if it's on sale. I also recommend creatine to anybody doing any sort of resistance training.
4. Too much/Too long cardio lowers t-levels. Look at marathon runner vs sprinter physiques. Don't overdo it.
