The basic training system that is applicable to over 95% of all trainees is the Standard Progression Training System. A lot of people do not like to consider themselves beginners or novices; however, I have found that most people fall in to this category.
The Hip Hinge is a fundamental movement pattern that needs to be mastered by everyone training. The Hip Hinge will keep the lower back, hamstrings, hips, glutes, & spine strong and healthy. The Hip Hinge works & looks similar to a door hinge.
A rest week should be taken every 8-12 weeks during a consistent training program. After a training cycle it is important to take a week off of strength training to let your body recover, reduce injury, regain motivation, and relax.
Consistently Training over a long term program is the magic pill to your goals. There are no shortcuts, no special programs, no procedures, & no diets. The magic comes after a long period of time training hard.