"And I had all that fun with the least fun part of the overall routine. Upper body work is lots more satisfying, which is why you find so many intermediates doing little or nothing else. This is the phase of training that helps a bodybuilder perceive his muscles as “deep” instead of merely “big”; and as you think, so do you become. Most of us do chest and back exercises on the same day, a technique that also works the shoulders from two directions at once. The bodybuilder who successfully accomplishes a chest pump and back pump on the same day leaves the gym feeling impregnable to just about any force on earth. Upper body training makes you feel that deep and that good."
Franco Columbu’s Complete Book of Bodybuilding The Bodybuilders Nutrition Book
The bodybuilder's nutrition book
Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
"Endomorphs are the opposite of ectomorphs, so their training and diet must be put together accordingly. Diet is a special problem, because endomorphs generally like to eat; but the right diet for this body type consists of limited natural carbohydrates and fats, and more protein."
