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00:00Now that you've done your basic exercises and understand the split system and the different
00:11exercises to develop your body parts, you're now ready for power exercises.
00:18Because it's the power exercises that builds the ultimate of mass and power into your body.
00:27Without a doubt, bodybuilders produce some of the most striking physiques on the planet.
00:32They create a shape and proportion that is at least by the aesthetics of physique competition
00:37the most beautiful in human history.
00:40When they are in contest shape, nobody else on earth displays such definition, muscle
00:45separation or vascularity.
00:48A top level bodybuilder in contest condition looks like nothing less than a living anatomy
00:53chart.
01:03Qualities such as muscularity, shape, definition and proportion are really the end products
01:08of a long process of training and diet.
01:11They represent the final product.
01:14And none of these attributes would be possible without a sufficient amount of the raw material
01:18of the whole enterprise, muscle.
01:22To succeed in the sport, a bodybuilder first has to build a solid, thick, fundamental structure
01:27of dense muscle mass.
01:31Bodybuilders are obviously concerned with training for detail.
01:34Detail being cuts, definition, muscular symmetry, their proportion.
01:40That's what the judges are looking for on stage.
01:42But before you can train for detail, you've got to train for size to get big, massive
01:47muscles.
01:49Of course, the necessity to build a foundation of muscle doesn't just apply to would-be
01:54bodybuilding champions.
01:56Anyone wanting to build, shape and develop his or her body with weight training for health,
02:01for athletics or just trying to look and feel better is faced with the same challenge, building
02:06muscle mass.
02:11Most types of weight training pioneered and developed by bodybuilders over the past several
02:15decades do build muscle.
02:18Building the maximum amount of mass and strength possible requires a very specific approach
02:23to progressive resistance training and the application of certain weeder training principles
02:28more than others.
02:31There is a specific type of training just for this.
02:34While there are weeder principles for quality and definition work, there are also weeder
02:38principles for getting big, massive muscles.
02:43In this tape, we will describe the most effective and efficient ways of training for mass and
02:47strength and examine which weeder principles are most helpful in achieving these goals.
02:53We will answer such questions as, what exercises are best for mass training?
03:00How much weight do you need to build maximum size?
03:04What kind of reps and such programs should you follow?
03:09How often should you train, how quickly?
03:13How much rest and recuperation do you need?
03:17What special training principles should you employ?
03:21And what kind of diet is best for getting big and strong?
03:28Of course, the overall volume of a muscle is affected by a number of factors.
03:32Mitochondrial mass, for example, the energy factories within a muscle cell, glycogenation,
03:37the amount of carbohydrates stored in the cell, and blood supply.
03:42But the most important structure that contributes to muscle size and strength, particularly
03:48as far as bodybuilders are concerned, is muscle fiber.
03:51You produce the most massive and strongest muscle possible by hypertrophying the muscle
03:56fiber that is making it bigger and stronger.
04:02You accomplish this by following the proper program of progressive resistance weight training
04:07and using the appropriate training principles to build maximum mass.
04:11And the most basic of these is training with heavy weight.
04:16You have to have some muscle to work with before you start finishing it off.
04:19If you don't have the mass, there's nothing to finish.
04:21Then you're wasting time doing a lot of finishing movements when you don't have the muscle to
04:25finish off.
04:26I still think I would be influenced to work reasonably heavy.
04:29You can go for the burn all you want and you will not get results.
04:32I agree with you that the heavier weights is where it's at as far as putting on the
04:36mass.
04:37You really have to train for mass by training with heavy weights to interject and stimulate
04:41the muscles into responding.
04:43They need to develop the muscle mass in order to have enough mass to file down later on
04:48for competition.
04:49And the only way to get that mass is to use heavy power training.
04:53If you would normally come in every week and do 305 on the bench, once a month you should
05:01come in and go up to at least 405 and the same thing go for the back and the shoulders
05:08as well as the legs and every other body part.
05:12When I'm training for mass during the week, I like to take the first portion of the week
05:16and train heavy movements early in the week and then by the time I get to the ending of
05:20the week, those movements lighten up because your energy level dips.
05:23So therefore, trying to get the most out of my training is in the mass building process
05:27is in the first portion of the week, the first three days.
05:30So delts one week, you go heavy.
05:33Same thing applies for the back, same thing applies for the chest, and the same thing
05:37applies for the thighs.
05:40So once a week is more than enough.
05:42The weight must be heavy enough to stimulate the muscle, but not too heavy that it hurts
05:51your muscle.
05:52Only do what your mind and your body can handle, don't do more.
06:00Bodybuilders need to train with heavy weights, women bodybuilders as well as men.
06:04A muscle fiber is a muscle fiber and if women bodybuilders or women training for health,
06:09fitness, and shape for that matter, don't train with substantial amounts of weight,
06:13they simply won't see the kinds of results they're working so hard for.
06:20Power training is especially important for women bodybuilders because they come to the
06:23gym, they're not used to handling heavy weights, they've been told all their lives, you know,
06:26don't touch that, it's too heavy, you can't train, you're going to get muscle bound.
06:29Well, their bodies work just the same as a man's body.
06:32It responds to the same type of training as a man's body.
06:35They need to develop the muscle mass in order to have enough mass to file down later on
06:40for competition.
06:41And the only way to get that mass is to use heavy power training.
06:45I found that it was quite easy to put the sides on as long as I stayed fairly heavy
06:49and lower reps.
06:50And until they reach the potential that they want to be at or should I say get to the size
06:57that they want to be at, then they can lighten up their reps and their weights and instinct
07:01to higher reps.
07:03What a lot of women don't realize is that to get results, sometimes, somewhere in their
07:10training career, they must train for mass.
07:13And in order to do that, they have to really bite the bullet and train heavy to stimulate
07:18the muscle into growth.
07:20I know that a lot of women listening to me are probably going to say, oh my gosh, you
07:24know, I don't want to look like a weightlifter or a, you know, East German swimmer or whatever
07:28image they have about over-muscled women.
07:31What they don't realize is when you talk about toning, when you talk about firm and
07:36tight bodies, you're talking about nothing more than muscle mass.
07:40And I think every woman alive wants a tight, firm body.
07:45A woman in bodybuilding definitely needs a certain amount of muscle.
07:49She needs to define it.
07:50Without the muscle, she can't, she has nothing to define.
07:53You can go for the burn all you want and you will not get results.
07:57You will get burn and lactic acid buildup.
07:59And I've known lots of women who have burned their way through aerobics videos and they
08:03get nothing but burned out muscles.
08:06It does nothing for shape.
08:14The athletes who lift the heaviest weight are weightlifters.
08:18That's the point of their sport.
08:20Bodybuilders are not weightlifters, but when it comes to building mass and strength, these
08:24two types of athletes have a lot in common.
08:28I'm a competitive powerlifter.
08:30I'm only concerned with how much weight I can lift.
08:33I don't have to worry on how I'm going to look on stage.
08:36But the wiener principles that I use in my power training can also be used by bodybuilders
08:41who are trained to get as big and massive as possible.
08:45How heavy do you need to train?
08:48Bodybuilding is not weightlifting, so how much weight you use is less important than
08:53how you feel working with a given weight and how training with it affects your body.
08:58In general, you choose a weight in bodybuilding that allows you to do a specific kind of set.
09:06For mass training, this is generally a weight that allows you to do six to eight reps in
09:10each set.
09:12If you can do too many more reps than this, the weight is too light to allow you to build
09:16maximum mass and strength.
09:18If you fail before you reach the sixth rep, the weight you're using is too heavy.
09:33Training heavy is important for building mass, but what kind of training equipment you use
09:38is also extremely important.
09:40For the most part, bodybuilders intent on building maximum mass and strength should
09:45rely as much as possible on free weights, barbells, and dumbbells.
09:51The human body has evolved over millions of years to deal with the force of gravity, to
09:57lift, carry, and move things that have weight.
10:00When you lift a barbell or dumbbell, your body has to stabilize the weight against gravity.
10:06Secondary muscles, ligaments, and joints all come into play.
10:15The electrical activity in the entire nervous system that results when you do this is a
10:19clear sign of how much attention the body pays to something that has weight, as opposed
10:24to something that simply offers resistance, such as a machine in which you push back and
10:29forth along a track or rotate a cam.
10:31Free weight is the best form of training because you can utilize machines.
10:37I believe machines like 20% of bodybuilding, 15%.
10:40The advantage about free weights, you have a greater freedom range of motion.
10:45You control the weight.
10:46You work other muscles.
10:47You're not going one direction.
10:48You have other muscles coming into play.
10:49And the fact is that it enables you to stretch more, work out more, and keep the tension.
10:56When you use the machines, you go one direction, and the machine actually helps to do the exercise
11:01for you, with you.
11:02But free weight is 100% of yourself.
11:03I was brought up in the old school of bodybuilding where the free weights are the way you gain
11:10size.
11:11I, myself, enjoy being big.
11:12I like being muscular, and I don't think I could ever achieve it through using machines.
11:17You know, you've seen Arnold back in the, you know, the days when he started.
11:22All free weights.
11:23Those guys were big, big muscular men.
11:25I think that if you want to build mass, use the barbells.
11:28I'm an old timer.
11:29I believe in the barbells and dumbbell presses to build the mass.
11:32I don't think you can build muscle size through machines.
11:35This is only my opinion.
11:36Other people disagree.
11:38I would use, say, the machine presses if I want to do something like a superset, even
11:42get a little bit more, you know, creative doing a superset of, say, side laterals, cable
11:47supersetted with, say, a machine press.
11:51And I can get more isolation in that delt.
11:54But it's more of like a shaping exercise, more of a finishing exercise that would do
11:58right before, you know, getting ready for a contest.
12:00But I do think that you can get a much nicer, toner-looking physique through machines.
12:07How well you're able to build mass is also a matter of what kind of exercises you do.
12:19For the most part, the best mass-building movements are two-joint exercises.
12:24That is, ones that involve the movement of two joints, such as presses, rows, leg presses,
12:43and squats, as opposed to isolation exercises such as curls, extensions, or laterals in
13:03which movement takes place only at one joint.
13:09Two-joint exercises involve more different muscles, which is ideal for mass training.
13:14They also give you a mechanical leverage advantage, which means you can handle more weight and
13:19give your muscles that much harder a workout.
13:24Daily training for mass will only center around the movements that I use, which will be basically
13:29power movements, any two-handed or two-footed movements that are designed to give me the
13:33most power in any type of exercise that I choose.
13:37You want to use exercises that's going to be most effective for you.
13:40You want to use basic movements such as power clean movements.
13:43You want to use all your push-pull basic movements, presses, overhead, squatting, to build overall
13:49body mass.
13:50And for the back, it would be T-bar rowing.
13:54For your back, bent-over T-bar, lat thickness-building movements.
14:02Neck pressing, for example, is my favorite for the leg building.
14:10Of course, training heavy with free weights doesn't mean you forget everything you know
14:14about technique, how muscles work, and what angles to work them to get the best results.
14:19You're working a rear or behind-the-neck press, which will bring your arms more back so that
14:28you can hit slightly on the side delt as also the front delt, but it is a mass exercise.
14:34When you're doing front presses or military presses, you're working more on just your
14:40front head of your delt when you're working out.
14:43Then when you get to use dumbbells, you get more freedom of motion to work, you know,
14:48each arm individually, plus you can rotate the arms in different ways.
14:52We can get a different feel on the deltoid working this side and also the front.
15:10Cutting down on your rest between sets, doing more in the same or less time, and adding
15:15additional sets and reps to your workout are all ways of increasing training intensity,
15:20but they don't apply when it comes to mass training.
15:24To build mass, you have to lift heavy weights.
15:27To lift heavy, you need to be as strong as possible, and there are several ways to ensure
15:32you're as fresh and strong as possible whenever you do a mass building set.
15:39Do your heavy mass training sets at the beginning of your workout.
15:44Get plenty of rest between heavy sets, at least one minute, although more than three
15:48minutes will not create added recuperation.
15:53Schedule your heavy workouts at the beginning of your training cycle.
15:58When you're doing a lot of heavy training, take extra days off if you feel you haven't
16:02totally recovered.
16:05In power type training, rest and recuperation are very important.
16:08Rest between sets and rest between workouts.
16:11Without enough rest between sets, you're going to risk getting sloppy with your movements,
16:15you're going to be a little bit weak on your next set, and you risk injury that way.
16:19Without enough rest between workouts, you're basically not going to have enough time to
16:23recover.
16:24The more intense you train in this power type training, the more recuperation.
16:27You have two variables.
16:28You have training and you have recuperation or rest.
16:31If you increase one, you have to increase the other.
16:34One doesn't go without the other.
16:37Keep in mind, you stimulate growth when you train, but actual growth takes place during
16:42the period of recuperation following training.
16:45If your sets are intense enough, extending your rest time between workouts can often
16:49increase growth.
16:51So don't be in too much of a hurry to get back onto the bench or back into the gym when
16:55you're training for size and strength.
16:57But remember, more than three minutes rest is a waste of time, since by then you'll get
17:02all the recovery possible during that workout.
17:05You also need to extend your rest time between heavy workouts, either by adding extra rest
17:10days or by cycling training, that is, scheduling lighter workouts in between heavy training
17:15days.
17:16So at least once a week, you should do one, at least, you know, one workout that's just
17:23for mass.
17:24You don't want to do it all the time, because then it becomes very hard on the joints and
17:28they can't take it.
17:30Power training is great, but you cannot do it all the time.
17:32You have to cycle your training.
17:34You have to be able to give your body time to relax.
17:36You can't keep stretching your joints.
17:37Power training is extremely stressful on the joints of your body and on the connective
17:41tissue.
17:42So you have to be able to step back and train a little more relaxed and a little more conventional
17:47in between.
17:48Say you do six or eight week cycles of each, and this works out fine.
17:52It gives your body time to recover.
17:54It gives your joints time to recover, and you don't have the risk of injury.
18:06Bodybuilding training is done using a full range of motion, going from full extension
18:10of the muscles to full contraction.
18:14However, when you work a muscle through a full range of motion, you don't work more
18:20muscle fibers.
18:21You simply work the same muscle fibers more often.
18:24This involves endurance, and endurance has nothing to do with mass and power training.
18:29Besides, you put yourself in a position of leverage disadvantage at the extreme range
18:34of motion in many exercises, which means you can handle less weight.
18:39Also, stretching too far when working with heavy weights can increase the risk of injury.
18:45So for best results when you're training for mass and strength, train through an adequate
18:49range of motion.
18:50But don't worry about stretching too far at the bottom or locking out too much at the
18:55top.
19:04Muscle tissue is composed of muscle fibers, and there are two basic different kinds of
19:09fiber types, white fast twitch fiber, which is capable of a limited number of very fast
19:14and powerful contractions, and red slow twitch fiber, which is not as powerful, but can continue
19:21to contract for high numbers of repetitions.
19:24When you train for strength and power, you tend to recruit white fiber, which is about
19:2822% larger than red fiber.
19:31Endurance workouts, on the other hand, any kind of exercise which involves sustained
19:36activity over a long period of time, relies more heavily on the action of red fiber.
19:41Therefore, the most effective kinds of mass training are usually those which are designed
19:47to develop the maximum amount of white fiber.
19:51There are two basic types of muscle fibers we see, the white fast twitch fibers, which
19:56are for ballistic quick motions, and then we have the red slow twitch, which has a lot
20:01of hemoglobin in it, and is more for endurance competition.
20:05Sometimes you have a combination or a mixing of both of these, and different muscle groups
20:09have different degrees or different ratios of red as well as white fibers.
20:13It depends on the type of body prototype the individual was born with, as well as the type
20:18of training that they are performing on a regular basis.
20:21You mentioned something about white fibers.
20:23Is there a difference between white and red muscle fibers?
20:26Yes, there is a big difference.
20:28White muscle fiber is generally considered for speed.
20:31That's what will give you your mass.
20:33Red muscle fiber is usually for endurance type exercises, like if you do a real long
20:38setter for a marathon runner.
20:40Now, white muscle fiber is about 20% larger than red muscle fiber, so if you can recruit
20:46more white muscle fiber in your workout, you will definitely get more mass in it.
20:50When you train white fiber properly, you generally are involving red fiber as well.
20:56However, the opposite is not true.
20:59No, the opposite is definitely not true.
21:02Long, slow sets or time-intensive training, where you don't give your muscles much time
21:07to recover, are great for training red fiber, but only movements that are explosive, where
21:13Speed is a factor, and where the anaerobic fiber is given time to rest and recuperate,
21:18are guaranteed to get the maximum response from white, fast-twitch fiber.
21:26There is a kind of weight training that is designed to do all of the above.
21:30It's based on the Wheater Speed Principle, and it's called compensatory acceleration.
21:44An excellent mass-building technique is taking the weight, and instead of under a slow and
21:49controlled movement, using what we call compensatory acceleration, and that's using the weight
21:55a little bit faster.
21:57Now, usually, this is done in a power-type workout, in the 6 to 8 repetition range.
22:03What moving the weight faster is going to do is going to call in more of the white muscle
22:08fibers, and also you're going to want to keep a continuous overload on the muscles, and
22:13also keep a great deal of leverage.
22:15In other words, two-jointed movements, such as pressing movements for the chest, pressing
22:19movements for the thighs, this sort of thing.
22:24Mike, show me how you'd normally do these dumbbell presses.
22:26Sure.
22:27I try to keep my form nice and strict, never letting the weight get out of control.
22:39Do as many reps as I can without losing that control of the weight.
22:47Strict form is very important, but there's also a way to turn this into a super mass-building
22:52exercise by using the Wheater Principle of acceleration.
22:55Why don't we go ahead and try it?
22:57Let's do it.
23:05Control it all the way down, accelerate all the way up to the top.
23:08There you go.
23:09From the bottom all the way to the top.
23:11Don't slow down.
23:12Remember, you want to recruit all the white muscle fiber you possibly can.
23:15See how big we can get you.
23:17Squeeze.
23:18There you go.
23:19Drive.
23:20Nothing but shoulders.
23:22Accelerate.
23:23Good.
23:25Squeeze.
23:26One more.
23:27Speed.
23:29Good.
23:32How'd that feel?
23:33Incredible.
23:34It felt like there was 20 or 30 more pounds in the back.
23:36It's actually the same weight you used in the first place.
23:38I noticed I got more of a pop out of that set, too.
23:41You worked a lot harder.
23:43Incredible.
23:47The explosive type training I'm talking about as far as for putting on size is different
23:51than power lifting in that you're doing controlled sets.
23:54You're not just going for a max amount of weight for a single repetition
23:57or even doing sets of four just to build strength.
24:00You're building muscle, too, so you're doing controlled movements
24:03but in an explosive fashion.
24:05It's not just pure power lifting, just trying to move the weight.
24:08You're still filling the weight, but you're training as heavy and explosive
24:12as possible with maintaining control.
24:15It's a controlled explosive from the bottom, and you follow through with it all the way.
24:19It's constant acceleration.
24:22You want to think of accelerating the weight through the movement
24:24instead of just moving the weight.
24:26You want to be constantly trying to accelerate, push harder as you're going up,
24:30and this is the way it puts a lot of stress on the muscle,
24:33and you get a lot of good results from it.
24:38This is lightweight for you, isn't it?
24:40It actually is, but it's enough weight just to show you that we are acceleration principle.
24:45Squatting, what's your heaviest squat anyways?
24:47964.
24:48964, you got this. This is HP for you. Let's go.
25:03Watch how I accelerate from the bottom.
25:14All the way, sir.
25:16That's a strict tool.
25:17Yeah, that's why you pause a little bit.
25:35You're in.
25:36I can see that was really tough for you.
25:38Ice cream, baby, ice cream.
25:41Supposedly one of the wonders of modern exercise machines
25:45is their ability to give you variable leverage.
25:50Well, actually, compensatory acceleration,
25:52which is the basis of power training,
25:54also gives you variable leverage.
25:56It works this way.
25:57When you're going through a movement,
25:59you have, at different points,
26:01either leverage advantage or leverage disadvantage.
26:04That is, you're stronger in some places because of mechanical advantage
26:07and you're weaker in others.
26:08Now, if you're accelerating the weight as much as you can,
26:11if you're driving the weight up ballistically,
26:13what happens is, at the parts of the movement which are stronger,
26:16you drive the weight faster, which makes it heavier.
26:19Now, at the parts where you're not as strong,
26:22where you're weaker, then the weight is lighter.
26:25So what you've done is you've created a situation
26:27in which when you're weaker, the weight is lighter.
26:30When you're stronger, the weight is heavier.
26:33For instance, in a bench press,
26:35as you get the bar down to your chest,
26:37then you're weaker.
26:39So as you accelerate up, you can't push it as fast.
26:42The bar at that point is lighter.
26:44But as you start to straighten out your arms
26:46and you get a mechanical advantage,
26:48at that point, the bar becomes heavier.
26:50You're stronger, the bar is heavier.
26:52Well, that's variable leverage.
26:54You don't need a complicated exercise machine to do that.
26:57You can do it with free weights and compensatory acceleration.
27:01Training to failure is another familiar training principle
27:04to most bodybuilders.
27:06It means continuing with any given set
27:08until you can't squeeze out any more reps
27:10with the weight you're using without stopping to rest.
27:13But this doesn't work with acceleration training.
27:16Acceleration training is designed to generate power.
27:19And what does this exactly mean?
27:21Well, it's the ability to generate power
27:23without stopping to rest.
27:25It's the ability to generate power
27:27without stopping to rest.
27:29And what does this exactly mean?
27:31Power is different from strength.
27:33Strength is your ability to lift a weight a given distance.
27:36But in power, time comes into play.
27:39Power is a measure of the weight times the distance
27:42divided by the time.
27:44That is, the faster you lift it,
27:46the more power you generate.
27:48We racked it because you weren't accelerating more,
27:51which means you weren't generating enough power.
27:53When you can't generate enough power,
27:55it's not good for mass training.
27:58I felt that when I was coming to the end.
28:03So for acceleration training,
28:05you don't train to failure.
28:07You train to the failure of power.
28:09That is, you keep going
28:11until you can't accelerate the weight anymore.
28:13When power fails, stop.
28:15Take a rest for a minute or more.
28:17Then come back for another acceleration set.
28:23Again, what we're doing
28:25is working that white muscle fiber.
28:27In order to do that,
28:29we have to accelerate
28:31in the bottom of the movement all the way up to the top.
28:37Controlling on the way down,
28:39exploding on the way up,
28:41squeezing those lats.
28:55Remember, 68 reps to the failure of power.
28:59I would suggest you exercise caution
29:02with fast ballistic movements.
29:04Again, when you move quickly,
29:06it's now an inertial factor.
29:08You have weight moving at a very rapid speed.
29:10So this type of training just hits the white muscle fibers
29:13in order for you to gain more mass?
29:15It hits a lot more white muscle fiber than red muscle fiber.
29:18You obviously do it in your training,
29:21but if you can consciously know that you are doing it,
29:24you can do it all the time.
29:26I still have the feeling that doing this type of exercise,
29:29I'll be throwing the weight around, doing cheating.
29:31No, not at all.
29:33You're actually controlling the weight more than you normally would.
29:36You're concentrating with your mind more.
29:38Training explosively is not cheating,
29:40and it's not totally disorienting yourself from the movement.
29:43You still want to have that mind-muscle link,
29:45and you still want to feel the movement through the range,
29:48but you're going to do it explosively.
29:50Remember, endurance is not a factor.
29:52Take your time and generate maximum intensity in each set.
29:56Make sure you rest between sets,
29:58and don't over-train by trying to do too much heavy training in the same workout.
30:02And finally, when making the transition from heavy training
30:05to quality training in an eclectic workout,
30:08employ all the WETA quality training principles listed in tape 9,
30:13such as full range of motion, peak contraction, etc.
30:23Since training heavy helps build muscle,
30:26all things considered, the heavier you're able to train
30:29and still manage to do 6 or 8 reps,
30:31the more muscle mass you can build.
30:33One intensity training principle that helps you to do this is forced reps,
30:38a technique in which your training partner
30:40helps you to lift a weight just a little too heavy for you,
30:43or to force out more reps in a set than you could do on your own.
30:48Say you're bent for 250 pounds.
30:51If you want to increase your bench press,
30:53basically what you do is say you do 8 reps for 250.
30:56We restrict the weight.
30:58After you do one set, do 225 and 200.
31:02The next time, you'll handle 260 or 270
31:04because the forced reps have someone there to spot you.
31:07You force yourself to increase the reps.
31:10Let's say you do 8 reps, you can't do 2 more.
31:12You have a training partner to help you for a forced rep.
31:15The next time, you can handle the same weight and do 10 repetitions.
31:18Then the next workout, you handle more weight.
31:20So with the forced rep technique, you're able to be stronger and stronger.
31:32You do have to eat to grow.
31:34However, many bodybuilders training to get huge over the years
31:38have chosen to satisfy their nutritional needs simply by eating a lot.
31:43So what's basic for me is beef, ketchup, and Coca-Cola.
31:48Unfortunately, taking in calories indiscriminately like this
31:52may give your body what it needs to build muscle,
31:55but taking in all those excess calories is also likely to make you fat,
31:59which means dieting for definition becomes that much more difficult.
32:06Heavy training creates the demand for nutrients in the body.
32:09If you want to get big and strong,
32:11you have to supply whatever nutrients the body needs
32:14and deliver them when the body is most ready to absorb them.
32:20Tape 8 of the Wheater System covers diet and nutrition at great length,
32:24but here is a summary of what, when, and how much to eat
32:28to give your body what it needs to build maximum mass.
32:34Eat at least 1 gram of protein per pound of body weight
32:37on days when you're doing intense training.
32:41Eat 5 or 6 smaller meals during the day
32:44rather than 2 or 3 larger meals.
32:48Take in both protein and carbs immediately after any intense workout.
32:54Fat intake should be kept low to moderate in your diet.
32:59Drink plenty of water to allow your metabolism to function most efficiently.
33:05You need to eat an adequate diet with supplements.
33:09It is especially important to eat protein during the window of opportunity,
33:15before, during, and after your workout.
33:19When I'm training for mass, I like to eat a lot of variations of food,
33:23primarily beef, 90% beef, and whatever goes with it will have beef on top of it.
33:29When I'm mass training, I do up my carbs.
33:33Unlike when I'm contest training,
33:35I drop my carbs and up my protein.
33:39I do just the opposite when I'm mass training.
33:51Train with heavy weights.
33:53Your muscles will not grow unless you overload them with progressively heavy poundage.
34:00Choose a weight that allows you to do sets of 6 to 8 reps.
34:06Rely on free weights, barbells, and dumbbells for your mass and strength building workouts.
34:12Build mass using two joint compound exercises,
34:15such as presses, rows, deadlifts, squats, and leg presses.
34:21Do your mass training at the beginning of your workouts or beginning of your training cycle
34:26when you are the strongest and the most rested.
34:30Rest at least one minute between heavy sets,
34:32but no more than three minutes.
34:36Take extra days off when necessary to allow for complete recuperation
34:40when you're doing heavy mass training.
34:44Cycle your training alternating heavy and light training workouts or groups of workouts.
34:51Use the compensatory acceleration principle
34:53to develop the maximum of white fiber with ballistic movements.
34:57Train to the failure of power.
34:59Your ability to accelerate a weight
35:01rather than to the point where you can't move the weight at all.
35:06Handle heavier weights doing forced reps with the help of a training partner.
35:13To develop as much mass and strength as possible,
35:16eat at least one gram of protein for every pound of body weight on heavy training days.
35:21And eat a sufficient number of calories to allow your body to grow.
35:24Remember, strict dieting and maximum muscle gains don't mix.
35:29Now that you know everything you have to know about power training
35:32and building mass and power,
35:35you must master nutrition.
35:38Because nutrition is what's going to turn your mass training and power training
35:43into a healthy lifestyle.
35:46You don't have to begin weight training at 15, 16, 20.
35:49You can begin weight training at Saturday
35:51because the important thing is it makes you feel good about yourself.
35:54Bodybuilding can have a positive effect on anybody's life.
35:57It can help you lose weight, it can give you more confidence.
36:00You don't have to be a champion, you know,
36:03to be involved in bodybuilding.
36:05You don't have to be a champion.
36:07You don't have to be a champion.
36:09You don't have to be a champion.
36:11You don't have to be a champion.
36:14To be involved in bodybuilding,
36:16it's the thrill of watching your body change
36:19and just loving it, you know.