Buy the book "Low and Slow" by Gary Wivot(?).
It's ****ing awesome and will tell you everything you need to know. I tell everyone just getting started to read that thing. It's the best, man.
From: *****, Scott
Sent: Tuesday, August 31st, 2010 8:50 AM
To: Hamilton, Brandon
Subject: RE: AC in Weight Room
Brandon - gum wrapper and ball of hair on player staircase for two days now...