Joe Weider's Bodybuilding Training System Tape 2 - Basic Bodybuilding Techniques
Category
🥇
SportsTranscript
00:00The Weider principle of the split system is the most important principle in your body
00:09building program, because without an understanding and the application of the Weider split system,
00:16you'll never be able to achieve a symmetrical and well-proportioned body.
00:26There are hundreds of thousands, even millions of people, men and women, working out in gyms
00:32around the world, but very few of them look like bodybuilders.
00:36Why?
00:37Well, certainly genetics has something to do with it.
00:40Some people are just more physically talented than others when it comes to building muscle.
00:45But another reason is simply this.
00:47To look like a bodybuilder, you need to train like a bodybuilder.
00:51Simply lifting weights without an understanding of what kind of program you need to achieve
00:56your goals just doesn't work.
00:58If just lifting heavy and working hard were all it took, then a ditch-digger or construction
01:03worker would end up winning the Mr. Olympia contest.
01:10Hi, I'm Bob Harris.
01:18Now when you're in the gym, intensity and hard work are very important, but it's not
01:22enough just to work hard.
01:24You need to learn to work smart also.
01:27You should be going for an intensity of effort in the gym and also an intensity of effect.
01:33The exercises that you're doing should have the most maximized effect on the muscles themselves.
01:39It's not just enough to push the weight.
01:42You have to know how the body part is actually working to have the most effective outcome
01:46of the exercise.
01:48When we look at the sport of bodybuilding, it's very similar to other sports.
01:52If you want to become a great runner, you run.
01:54If you want to become a great cyclist, you ride a bicycle.
01:57If you want to look like a bodybuilder, you need to train like a bodybuilder.
02:01You need to train in a sport-specific manner.
02:06Specificity of training means that the body responds and adapts very specifically to the
02:10kind of workout you put it through, much more specifically than you think.
02:16That's why different sports from sprinting to marathon running to gymnastics to shot
02:24putting all require very different kinds of training and physical preparation.
02:31And that's why it's so difficult to do well in multi-event sports like the decathlon or
02:35heptathlon and why there are so few great athletes who compete successfully in more
02:41than one sport at the highest levels.
02:45In this sense, your body reacts to training like a computer.
02:49When you're training, you're sending a specific program to the central nervous system.
02:53And anybody that's worked with a computer can tell you that a computer will respond
02:57only to specific instructions.
02:59Your body is the same way.
03:01It doesn't care what you're trying to do.
03:03It only reacts to exercises specifically as they are applied.
03:08Over the past 50 years or so, bodybuilders have learned, largely by trial and error,
03:13what kind of workout the muscles of the body best respond to.
03:17And the proof that they've discovered something really new is the way they look.
03:22No human beings in all of history, male or female, have developed the kind of physique
03:27you see on stage at a top professional bodybuilding contest.
03:33Critics of the sport sometimes claim that this incredible advancement in the ability
03:37of human beings to develop their lean body structure is the result of improved nutrition,
03:43metabolic drugs, or simply the fact that there are more bodybuilders working out more
03:48seriously than ever before.
03:51But it's really the type of training that you'll learn from the WETR system that has
03:56made the difference.
03:58The modern bodybuilding workout was developed to address the natural, genetically determined
04:02capacity of the body to respond to the muscle training, the physiological programming that
04:08is inherent in the neuromuscular system itself.
04:11It's the most effective and efficient form of muscle training ever conceived.
04:16So if you're going in the gym to develop your lean body structure, being a competitor or
04:20not, why do it any other way?
04:23After all, the body is a homeostatic organism.
04:27That means that it tends to resist change, whether the change is good or bad.
04:32That's why people can abuse their bodies for such a long period of time before they actually
04:38see serious damage.
04:42So it follows that to make dramatic improvements in your physical structure, you have to find
04:47some way to force your body to change.
04:49You have to subject it to a program that's so intense and effective that it has no choice
04:54but to respond.
04:55And that's what bodybuilding-type weight training is all about.
05:00The basis of any kind of weight training is the principle of progressive resistance.
05:11That is, when you take a significant amount of resistance and work your muscles against
05:15it.
05:16While using this resistance, your muscles will tend to get stronger and bigger.
05:20As your muscles get bigger and stronger, you have to start slapping on more weight to build
05:26more muscle size.
05:27This is the WETA principle of progressive resistance.
05:30It's a good principle.
05:31It's a smart principle.
05:33Use it.
05:34There's a Greek myth that goes back thousands of years which describes the process exactly.
05:38Melos of Cretona is said to have begun picking up and lifting a young calf every day.
05:43As the calf grew larger and heavier, he continued this practice and therefore grew progressively
05:48stronger to the point where he was still able to lift the animal when it became a full-grown
05:52bull.
05:53This is exactly what you do with bodybuilding-type weight training.
05:57Instead of hefting farm animals, you use barbells, dumbbells, and various types of
06:01machines to provide the necessary resistance.
06:06The idea of progressive resistance is that the muscle adapts as a greater load is put
06:12on that muscle during the time of doing resistance training.
06:17Progressive resistance means either increasing the intensity in one of two ways.
06:21Either a greater workload by the number of repetitions or a greater workload by the number
06:26of pounds that are placed on a bar or on the piece of equipment.
06:38We have muscles because we live in a gravity well.
06:41Our muscles allow us to overcome the force of gravity and move around the surface of
06:45the planet.
06:46In addition to gravity, muscles also adapt to the kinds of loads we subject them to.
06:51For example, if you have a 10-horsepower motor and you subject it to a 12-horsepower
06:57load, it'll burn out.
06:59However, subject the equivalent 10-horsepower muscle to a 12-horsepower load and you eventually
07:05get a 12-horsepower muscle.
07:10The key to progress in bodybuilding is to overload the muscle just enough to cause it
07:14to grow but not enough to cause injury and to continue to increase the amount of load
07:19on a regular basis as the muscle gets bigger and stronger.
07:31There are basically two types of muscle fiber.
07:34Red, aerobic fiber, is long-distance endurance fiber, capable of contracting over and over
07:40for long periods of time.
07:42White, anaerobic fiber, on the other hand, is short-duration sprint fiber, lacking in
07:48endurance but is 22% larger than red fiber and capable of generating much more power.
07:55Everybody has some of both types of fiber in their bodies, although the amount of fibers
08:00and the distribution of fiber types in various muscles of the body varies tremendously from
08:05individual to individual.
08:07And it's the kind of fiber that predominates in the body that largely determines what kind
08:12of performance that body is best suited for.
08:15Just think of the difference between a muscular sprinter and a lean endurance runner.
08:21Both types of fiber can be made bigger and stronger or hypertrophied by weight training.
08:26And top bodybuilders seem to need a mixture of both fiber types in order to be successful.
08:32If a bodybuilder is too mesomorphic, has too much thick, white fiber, he or she may be
08:37too blocky and lack aesthetics to win bodybuilding contests.
08:42They may be better suited, perhaps, to something like weightlifting.
08:46If a bodybuilder is too ectomorphic, has too much lean, red fiber, he or she may excel
08:52in aesthetics but have trouble building sufficient mass.
08:55Incidentally, there is more to muscle size, shape, and volume than muscle fibers.
09:02Muscle cells are complex, and the bodybuilding look also involves things like mitochondrial
09:08mass, the size of the internal organs of the cells that produce energy, glycogenation,
09:15the amount of carbohydrate energy stored within the cell, the blood supply to the muscle,
09:23and water.
09:24Did you know that muscles are about 75% water?
09:38The basic unit in bodybuilding training is the repetition.
09:41Now a repetition is made up of two key points.
09:45It's basically going to be the full extension of the muscle when the muscle is fully stretched
09:49out and the full contraction of the muscle when the muscle is bunched up and is pulled
09:54together and shortened.
09:56So a repetition is going to be going back and forth between that extension and that
10:00contraction on every single body part.
10:03Now repetitions combined together constitute a set.
10:08So a set, let's say in your workout, you are supposed to do a set of 12 repetitions.
10:13What you would be doing is 12 times in a row be going from this contraction position to
10:18the extension position back and forth until you get to 12, and that would constitute a
10:23set of the exercise.
10:26A basic set in bodybuilding usually consists of 8 to 12 repetitions.
10:32Why this number?
10:34Trial and error experience in some independent scientific research has shown that the muscle
10:39tends to grow best when subjected to about 70 to 75% of its one rep maximum strength,
10:46the maximum amount of weight the muscles can lift in that exercise one time.
10:52And when you do as many sets as you can with this amount of weight, you end up doing somewhere
10:56from 8 to 12 reps.
10:59Therefore, as you begin bodybuilding training with the Weider system, pick a weight for
11:04any exercise that lets you do at least 8 repetitions, but not so light you can do more than 12.
11:11An exercise consists of a group of sets.
11:14This too can vary, but generally the Weider system recommends from 3 to 5 sets of any
11:19exercise and from 12 to 16 sets for any body part, with a few less for some body parts
11:26and certain kinds of training, and a few more for others.
11:30In bodybuilding training, you can end up resting for a shorter or longer period of time depending
11:35on what kind of set you're doing.
11:39For mass training, for example, in tape 7, you rest for several minutes.
11:45Using certain intensity techniques in tape 9, you may not rest at all between sets.
11:50But for the purposes of getting started with the Weider system workouts, you should rest
11:54from 30 to 60 seconds between sets.
11:57Or if you're training with a workout partner, do your set, rest while your partner does
12:02their set, then jump back in and do your next set.
12:10You usually want to do somewhere between 8 and 12 or 15 repetitions in a set.
12:25So it is important to increase the weight because that's definitely, that's putting
12:30a different type of pressure that the body has to respond to.
12:42In the early days of the sport, bodybuilders trained like weightlifters, training the whole
12:46body three times per week.
12:48But they soon found out that you can't train the whole body in one workout and still have
12:52sufficient intensity for all the body parts.
12:55So eventually they began following a system which Joe Weider called the split system of
12:59training in which only part of the body is trained at any given workout and the entire
13:04body is trained over a period of days.
13:06The split system of training takes several forms.
13:10One of the most popular types of training schedule is three days on, one day off.
13:15This is one example.
13:17Day one, chest, shoulders, triceps, calves, abs.
13:26Day two, back, biceps, forearms, calves, abs.
13:34On the third day, thighs, hamstrings, abs.
13:39And on day four, rest.
13:42And this is an example of a workout arranged over a four day period.
13:46Day one, chest, triceps, abs.
13:52Day two, back, biceps, forearms, calves.
13:58Day three, thighs, hamstrings, abs.
14:03And on day four, shoulders and calves.
14:07And on the fifth day, you rest.
14:09Now of course you're not a machine, so you want to make sure you get plenty of rest.
14:15If you need a day off, don't feel bad about taking that extra day off.
14:20Your recovery time is just as important as going in the gym and training hard.
14:26Overtraining can be devastating to your workout.
14:29It can cause an injury.
14:31So it's very important to train hard, but take that extra day of rest if you need it.
14:39Remember that overtraining, pushing your body too hard, increases your chances of injury.
14:45Therefore, you can add an extra rest day at any point in your workout program.
14:49Or if you're especially tired, try taking two days rest at the end of your three day
14:54routine or your four day routine.
14:57The point is, the more you're able to rest and recover, the stronger you'll be in your
15:01workouts and the better your body will respond.
15:09With the double split training system, you train twice a day instead of once.
15:13Doing a major body part in the morning and doing detail work or cardiovascular training
15:18in the second workout.
15:21Using this system, you're actually doing less rather than more, because you're doing much
15:26of the work you'd normally do in one training session and dividing it into two.
15:31Here's an example.
15:32Day one, AM, chest, shoulders, PM, triceps, calves, abs.
15:43Day two, AM, back, biceps, PM, forearms, calves, abs.
15:54Day three, AM, thighs, hamstrings, PM, abs.
16:02And on the fourth day, rest.
16:06It takes me four days to cover the full body.
16:09I train chest and biceps on day one.
16:11On day two, I train legs.
16:14If you didn't notice, I train chest and biceps on day one, which is part of upper body.
16:19So then on day two, I'm covering legs.
16:21So while I'm training legs, my upper body is getting a day of rest.
16:25Day three, I go to shoulders and triceps, so I'm back to my upper body again.
16:29And day four, I train back.
16:31And day five is my day off, and then I start over again.
16:34I work with a split system.
16:36I split my body over four days, so that after my fourth day, I finished my whole body training.
16:46You know, when I started training, I was 16 years of age, so obviously I started on a
16:50three times a week schedule.
16:51I would do one exercise per muscle group, probably on a 10, 8, 6 basis.
16:56You know, 10 reps the first, 8 reps the same poundage, and 6 on the principle that my energy
17:00was diminishing.
17:01Of course it wasn't, but that's the way I thought, that my energy was diminishing.
17:04So I would do 10, 8, and 6.
17:06And as I progressed, then I started to realize that if I wanted to do more work and more
17:10overloading, I would have to work on split routines, so I would kind of split the body
17:13into two parts.
17:16So now, was this training twice a day or just once?
17:18No, this was once a day.
17:19Right.
17:20The only time I trained twice a day was three weeks before my first national contest, Mr.
17:24Britain.
17:25I'd just finished my business administration degree, and I had three weeks to train.
17:29And so for three weeks, I trained morning and night.
17:31I trained twice a day.
17:32I'll do a heavy and a light system, like three days on, one day off.
17:37And I'll go heavy on the first cycle, and then I'll go light for the next body part,
17:43and vice versa.
17:44It goes like that.
17:45The fourth day being my off day.
17:48I think all bodybuilders in general know that rule, and they use that.
18:01You hear all sorts of theories about how to train for cuts and definition, or train
18:05for tone rather than building.
18:08Most of these ideas don't really conform to how the body actually works.
18:12However, you can get different responses from the body depending on which muscles you're
18:16training, how many muscles you're training in one exercise, what kind of exercises you
18:27do, what kind of equipment you use, and what kind of intensity techniques you employ.
18:49In general, you build mass most effectively by doing two joint exercises, exercises that
18:55involve the movement of two joints rather than one.
19:02Doing exercises that use a lot of muscles rather than working smaller areas in isolation.
19:11Training with free weights, barbells, and dumbbells rather than machines or cables.
19:22And using the kind of mass building techniques that are described in detail in tape seven.
19:34Quality training for things like definition, separation between muscles, and the development
19:39of the small muscles generally results from doing one joint exercises.
19:52Training smaller muscles or muscle groups in isolation.
20:02Using a variety of free weights, machines, and cables.
20:11And using as many of the weeder intensity principles such as full range of motion, peak
20:18contraction, super setting, and others detailed in tape nine.
20:28And when you combine effective mass training with quality training based on the weeder
20:33intensity principles, the result is a complete and balanced body building physique.
20:48You generally build muscle more easily with free weights than with machines because the
20:53body responds to something that is heavy more fully than resistance which is merely
20:58hard.
20:59In fact, our bodies have evolved over millions of years to recognize and deal with weight.
21:05But little in our evolutionary history has prepared the body for pushing a resistance
21:10that slides back and forth along a track or rotates on a cam.
21:20When you lift a free weight against the force of gravity, not only do you use the specific
21:25muscles involved in the lift, but the rest of the body gets involved as well.
21:29The joints have to work to balance and control the weight and the various stabilizer muscles
21:34associated with the joint come under stress as well.
21:38When you exercise with many machines, there's no need to stabilize.
21:42No need for the ligaments of the joints to adapt and you tend to work only the muscle
21:47involved in that specific movement, not the associated stabilizer muscles.
21:53This results in much less adaptation and in fact can be dangerous because you've developed
21:58certain muscles in a group out of proportion to the others.
22:03So when it comes to basic mass and strength development, free weights are far superior.
22:11I myself am a firm believer in free weights, heavy free weights for building mass.
22:17Low repetitions, not too low where you're just going to pop out four or five and then
22:21just drop the weight.
22:23You want heavy weights and good repetitions, good muscle control and plenty of protein
22:29to build that mass with.
22:31Free weights, you know, I mean, free weights are basic heavy movements is the way I consider
22:37it.
22:38It's basic heavy movements to build size, not to get into contact shape per se, but
22:43you have to have the frame there to carve it out.
22:47My opinion, it's a lot better to use a free weight than using a machine in general because
22:52the free weights, your body responds a lot better to your free weight because it's like
22:58you can keep your natural movements in.
23:00The body is built to use free weights, not to use machines, so your body responds a lot
23:05better.
23:06Your nervous system and everything is very much in action, so your body grows much more
23:13stimulated than using a machine.
23:16But machines and cables can also be valuable.
23:19They work well when you want to isolate specific areas of the body.
23:23They are also effective when you're doing higher rep training in which the stress of
23:27an individual repetition is not as important as the cumulative effect of a number of repetitions.
23:33For example, supersets, trisets, and giant sets, as described in tape 9.
23:39Exercise machines are also essential when resistance training is being used to rehabilitate
23:44injuries, as described in tape 10.
23:47When you're recovering from an injury, having the injured area securely stabilized as you
23:51build up its strength is one of the keys to successful rehabilitation.
23:57You still should use machines, maybe, to isolate some muscle groups, and all together makes
24:05a whole package.
24:06So you need it both.
24:07Yeah, that's not the hardware development that's created the tremendous progress in
24:11our ability to develop the body.
24:13It's the software.
24:14The training principles and techniques, which you'll learn about as part of the WETR system.
24:26Later tapes will deal with all sorts of advanced WETR intensity principles, but there are certain
24:32basic principles that you should learn and employ right from the beginning.
24:37The first is full range of motion.
24:40During each of your exercises, you need to go from the full extension of the muscle to
24:45the full contraction and back.
24:48Don't settle for working in a partial range of motion.
24:51At the top of the movement, try pausing and squeezing the muscle a little harder to obtain
24:57a full peak contraction.
25:00Second, control the weight.
25:04Never throw a weight around.
25:06Don't get careless.
25:07Just learn to concentrate and keep total control of the weight in every rep of every set.
25:14Third, no cheating.
25:20Cheating in weight training refers to using extra muscles or techniques like swinging
25:24the weight up using inertia to help perform the lift.
25:27Instead, lift and lower the weight using the specific muscles involved in that lift with
25:33no help from other muscles and no cheating.
25:39I don't cheat.
25:41I don't use cheating principles.
25:43Sometimes I will when I'm weaker and I'm dieting and I'm not feeling really energy.
25:49I'll need to cheat a little bit because I don't have a trainer or someone that helps me.
25:54Fourth, continuous tension.
25:56When you lift or lower a weight, you should feel your muscles working smoothly throughout
26:00the whole range of motion.
26:01This means not only lifting the weight under control to a position of peak contraction,
26:05but lowering the weight under control as well rather than letting it drop.
26:12Throughout the movement, you keep the tension on that body part so you never really lock
26:17out because a lot of times when you lock out, you know, you can stay in that position
26:22for quite some time.
26:23There's no pain there.
26:24So what you want to do is keep the tension on that body part.
26:28Fifth, keeping the mind in the muscle.
26:32Remember, you're training muscles, not lifting weights.
26:35Don't think about the weight.
26:37Think about the muscle and what it's doing.
26:44It's very important to mentally prepare yourself before going to a gym for a workout.
26:48If you're going to a gym to fraternize, then I wouldn't think about mentally preparing
26:53yourself.
26:54But when you go to a gym to workout, which is what you should be doing, you have to concentrate,
26:59especially on the muscle that you're working.
27:01There's a mind-muscle link there where your body is going to react the way your mind feels.
27:07If you feel up for a workout, then you're going to get a great workout.
27:10If you feel like a days ago and you don't really want to go to the gym, then there's
27:14no way you're going to get a good workout.
27:16So mentally preparing for a workout is just as important as stretching or anything else
27:20you would do to get ready.
27:25And finally, training to failure.
27:27Failure in a bodybuilding set is not the same as exhaustion.
27:31It means you've gotten to the point where you can't do one more rep with that particular
27:36weight in that set.
27:49It takes more effort to stop and think about each and every repetition than it does to
27:55just say, okay, I'm going to do a set of, I'm going to do 12 repetitions with this super
28:00heavy weight.
28:01And all you're thinking about is moving that weight.
28:03You're not thinking about, let's say, if you're doing squats, thinking about your quadriceps.
28:09Okay, and the first repetition and thinking about the movement on the way up and the movement
28:14going down.
28:15And when you're really thinking about it, then the chances of injury are slim, you know,
28:22and the chances of that muscle responding is even better because you're really concentrating.
28:29So I think that that's what the key is and that's what's most important.
28:34Bodybuilding when it's done properly involves learning a lot of skills.
28:38So it's going to pay for your success to learn those skills properly from the very beginning.
28:49Here is a summation of the basic principles and training methods you've learned about
28:52in this tape.
28:54Train smart as well as hard.
28:57Bodybuilding type weight training is a very specific and intense method of changing the
29:00basic muscle structure of the body.
29:02And the key to success in bodybuilding training is utilizing all of the Weider training principles.
29:11Utilize the progressive resistance training principle.
29:15To make your muscles grow bigger and stronger, you have to contract them against the appropriate
29:19amount of weight.
29:20But as they adapt and begin to grow, that weight becomes too light to cause continued
29:25adaptation and the muscles stop responding.
29:28At that point, you add weight to the exercise to challenge the muscles further and continue
29:33to add weight on a progressive basis to keep pace with the continuing development of your
29:38muscle structure.
29:44Do from 8 to 12 repetitions in most of your sets.
29:50Bodybuilders aren't weightlifters and shouldn't use a weight that allows them to do too few
29:54sets.
29:55They aren't endurance athletes either and shouldn't do very high repetitions in most
30:00of their training.
30:02Bodybuilders have learned that a muscle responds best to an amount of resistance equal to about
30:0670 to 75% of its one rep maximum strength.
30:11Using this amount of weight generally allows you to do from 8 to 12 reps in any given set.
30:20Do from 3 to 5 sets per exercise, 12 to 16 sets per body part.
30:26Too few sets and the muscles may get big but will lack detail.
30:30Too many sets will limit the amount of size and strength you can achieve and increase
30:34your risk of injury through overtraining.
30:44Rest about 30 seconds to 1 minute between sets.
30:47This gives you enough recovery time to allow you to generate sufficient intensity in your
30:51next set but is not so long that your training pace becomes too sluggish.
31:00Take advantage of the Weter split system principle.
31:03For most bodybuilders, a schedule of 3 days training followed by 1 day rest seems to work
31:08the best although some prefer using a 4 day on, 1 day off split instead.
31:18Base your training program on the use of free weights.
31:21The body responds best to the resistance provided by free weights where the muscles, joints,
31:26ligaments and tendons are forced to cope with the force of gravity.
31:31So the most effective bodybuilding training program utilizes about 2 thirds free weights
31:36versus 1 third cables and machines.
31:41Train with full range of motion repetitions.
31:44For maximum quality and development, do each repetition through the fullest range of motion
31:49you can achieve comfortably, from a position of full extension to that of full contraction.
31:55Do not however overstretch the structures involved or you could increase the risk of
32:00training injury.
32:06Train with continuous tension.
32:09You should feel the muscle working continuously against the resistance throughout the range
32:13of motion of the exercise.
32:15Lift the weight under full control and lower it under full control.
32:19This helps you to avoid cheating, using inertia to help throw the weight up and the mistake
32:23of letting the weight drop during the negative part of the exercise.
32:30Keep your mind in the muscle.
32:32Learn to feel what muscles are working in any exercise and concentrate on exactly what
32:36they are doing at all times.
32:39Technique is of little use without feel and you develop feel in bodybuilding training
32:44by focusing your attention on your muscles rather than on the weight they're lifting.
32:49Remember, you're training muscle, not lifting weights.
32:52So keep your mind in the muscle at all times for the maximum effective workouts.
33:01Train to momentary muscular failure.
33:04Except when you're doing something like power training as described in tape 7, you should
33:09train to failure in each set.
33:12Training to failure actually means training to momentary muscular failure and is not the
33:17same as working to total exhaustion.
33:19It simply means you keep going in that set using that weight until you can't do any more
33:24repetitions without stopping to rest.
33:29The split system is one of the most important principles.
33:32Without the utilization of the Wheater split system in your workouts, you'll never be able
33:37to achieve a symmetrical, proportionate, muscular body.
33:43Learn it, apply it, and you will develop the body that you always wanted.
33:51Now that you know how to use the split system, let's put it to use.
33:56In the next tape, my champions will show you how to apply the back exercises and the bicep
34:02exercises that brought me back and give you bigger and more massive and more muscular
34:08arms.
34:13The key to me getting the best workout I possibly can every day is just to be very organized
34:20and to have some type of schedule.
34:24I can't go in one morning at 7 o'clock in the morning and the next day at 5 o'clock at
34:28night.
34:29I like to train at the same time every day and I like to eat like two hours before I
34:34train and my schedule has to be very organized in order for me to get the best workout possible.
34:41I've developed my physique to the point to where I'm happy with it, with the size and
34:45everything and I don't want to overpower anything.
34:47So just to keep everything in balance, I'm more looking for the shape and balancing everything
34:52out now.
34:53I would say to a woman just starting out in, let's say, weight training and she doesn't
34:58really want to be a bodybuilder, is to, that the key is consistency and basically to come
35:06in and learn the basic exercises, learn what exercises go for what body parts.
35:13And the benefits that you get from a physical point of view, from a mental point of view,
35:17from a strength point of view, even from an emotional point of view, goes into the full
35:22aspect of your life and makes for better living and a better person and a better society.
35:26Procrastination is the robber of opportunity.
35:31It's the great, the great thief of time and opportunity, you know, and I think that there's
35:36no better time to do it than to do it right now.
35:38You've got to be motivated.
35:40When I started bodybuilding, I weighed 114 pounds, you know.
35:44I'm a diabetic.
35:45I'm 5 foot 4 and a half inches tall.
35:46I won Mr. Universe, Mr. America.
35:48The only way that you can really do it is if you have it inside.
35:50You've got to want it.
35:52There's no excuses of being tired or sick or having a cold.
35:59You have to do it or get out.