Blueprint to Cut

Sauron, you are known for being one of the most intense people in the gym. Did that fire just get lit when you walked to the gym every day or did it take a few sets to get to that point? ready to rock as soon as you walked in the door, well you know, because I was so excited about achieving my vision and making it a reality and winning championship after championship, there was always excitement and enthusiasm, so when he walked in the gym I put a gym bag and immediately attacked the weights. There were no weights.

I mean, a lot of times we start by doing maybe three, four, five minutes of abdominal work at the beginning to warm up, you know, maybe 500 sitting in a Roman chair. -oops or something like that to warm up and then we get to work or we go straight to everything, but I mean it was immediately a warm up, then the next weight, the next way, that boom boom until the end. superior and delicious I can't do it and super selling everything was always super fit super fit super fit and sweet Pumped sets and four sets in a row five etcetera, so it really changed the exercise we did, but it was always all out and like I said the training partner was always responsible for challenging you at all times was what I challenged my training partners if it was Frank Zane if it was Dave Draper he was Sergio Liver whoever the training partner was at any given time we challenged each other in a fun way but mint was challenged just so they don't slack off and don't give yourself a break so one of the things you made popular was super sets and setup attempts and surprisingly there are a lot of kids in the gym Nowadays they don't even do those things, so what makes the difference in training when you add those variables?

I mean, it makes the pump completely different, right, it makes the pump completely different, but it also affects the muscle. It responds differently if we do a pushing exercise and a pulling exercise, say, for example, a big bench press with pull-ups, so it always worked much better when we did a set of bench presses and immediately after went to the Jinna bar. in the series of pull-ups, but that time the pectoral muscle has rested, so now it is time to return to the bench press, first you train twice as fast and number two, it is better to pump, the muscle responds better than what you give . more muscle definition and separation, but doing that really worked well and sometimes we even didn't just do a superset, but we did three or four sets and I mean, I was training with Sergio, the liver and surgery live in Chicago When I trained with him in 1969 I was doing like four sets in a row, this was common practice and then I told myself that I was doing like three sets in a row, it was common practice for me, so he actually pushed me to do four sets. and a Think outside the box and do five because he trained me, pop Kyra, who used to do six sets in a row, so he opened up something completely new for me, just like Reg Park did when it comes to calf raises, which always makes me liked with the 300. one pound calf raises and 400 pound calf raises, but I was in this regular old park necessarily doing thousand pound calf raises.

I'm like God, I never thought about it and it's humanly possible and then I worked hard to get to it. For me, this is what you have to push for all the time because remember the body doesn't really respond to the same thing over and over again, but you always have to give it that extra touch, so I think supersets interpret sets and quadruple . Sets and all that kind of stuff creates that kind of extra fire and muscle well which is one of the things we're creating with this series of shots to bring back the volume training that a lot of people have walked away from because they think we're overtraining.

So what do you have to say about it? Well I guess I liked being a little overtrained because for me it was more responsive and I got more definition because remember back in my day we weren't as sophisticated when it came to we were dieting and we didn't have the dietary supplements that are available today to get definition and, you know, cutting and all those things that we had, dietary supplements were really good for gaining weight, but we didn't really have much available for losing weight, so for me, it's my way of really getting defined and getting defined really mature instead of just quickly losing 10 pounds or 15 pounds on a watermelon diet or something like that which, as you know, fills you up to the water, but then you get cramps.

On stage, when you pose and do the ozone, Jim responds, so that's not the right way because I always felt that if instead of doing 20 sets, I would do 30 sets, 35 sets of body parts, so I did everything possible, especially before the competition, when I wanted to cut. down it was possible to accumulate as many sets as possible because remember that after doing the bench press you needed the incline press on the dumbbell reach and the dumbbell flies and get things sorted, now you still have to do the dips for the pec lower. muscle, then you have to do the exercise for the striation, so almost do cable crossovers in front, so now you are ready with 30 sets, and you haven't even talked about the dumbbell pullover, which was my, as you remember, we talked .

About them, my favorite exercise is laying on the bench and having a heavy dumbbell like 120 pounds and doing about 15 reps of that to get big locks to expand the ribcage and all that stuff, so yeah, you were tired, yeah, I had to come. I went back to get the second worker that night, but so what? What do I mean? It's still not as bad as working in the coal mine 1,500 feet underground and making a dollar a day like they did in South Africa when I went down to visit Rich Park, it was a terrible job, working out in the gym five hours a day , you know, I never felt sorry for myself, let me tell you, it was all worth it, so you're a pretty big guy, obviously, so 245 doing pull-ups and the volume that you did with pull-ups because a lot of people just say oh well, I'm too heavy for that, that's for a light guy or not, but talk about the difference it makes with the wide pull-ups or the taper the closed ones that your Franco did all the time tell them how key that is in the good program I think that if you and first of all the exercises that you do with your own body weight are great if they are abdominals if they are leg lifts, if they are pointe, if they are pull-ups and all those things are fantastic , so I firmly believe in that.

I think the pull-ups were really 240 pounds, you should have the strength of 240 pounds. boy, right, and if you are far from 180 like Franco, of course, he did pull-ups more easily, but he was much stronger than me, so it was easy for him, sometimes he would put around his waist 40 pounds, a sword of 45 pounds and needed pull-ups. Go up like it's nothing, you know, I lost about the waist 20 pounds and I was struggling with 20 pounds, so we did it because it was the only way to really open those wings, the shoulder blades in the lats and really create the width because the dorsals.

It's not because of the thickness of the back, let's not kid ourselves here, it's all because of I mean, as you remember, Steve Reeves did a lot of pull-ups and a lot of pull-ups and got this huge wide back, but it wasn't like that. it's very thick because I didn't believe much in rowing, so the rowing exercises, whether it's T power row, one arm row or wide grip row, barbell row, all those exercises or cable row, all of those exercises are specific to the thickness of the back and then you can direct the difference, should it be lower, should it be higher, should it be more in the center when it's out and all those things depending on the exercise you do when you were key to the mind-muscle connection, so when you were, you know I saw a lot of clips of your training biceps, how you flex them while looking at the posture and the mirror, like you talk about when someone is training, what they should be thinking about when they are working that muscle, how they should tighten it and they should do it. paying more attention than they probably are.

I think the biggest mistake is that you go to the gym and do the movement but you don't really have your mind inside the muscle, so when you do a bicep curl I can't sit still. so, yes, you can. I've seen the guys training with me also four hours a day, five hours a day, but they look like that and why did they look like that because they didn't concentrate, they did the same exercise but they were late. They stood listening on the side track as if they were bored because they didn't even know why they were training.

They weren't inside the biceps or inside that turn when you row and pull back and flex the top. back and you go down the back and then you put it down and you stretch it, you think the wing is coming out now or like a curtain is opening and we always think of the curtain, that's just when we didn't allow it to extend. So you have to think about those things when you do calf raises and the Duma donkey calf raises are inside the Cavs and breaking them up so they open up when the heavens settle above.

You know, first three guys and then I have one. A boy jumps with two boys and then makes another jump. There is one boy left and I found myself sitting and doing donkey races. You know, some people looked at this. This guy sang a bit perverted, but it was something else anyway, it's really strange. I didn't know what we were doing, but I'm telling you, you have to be inside the muscle. The same is when you do the chest, I mean, when I mean not finishing with the bench press, immediately a step in front of the mirror and the Flex, I hate it. the shark I want to see everything how it works well and the same is with the cable crossings when you do later cable crossings I always want to see what happens and therefore it moves on to another topic which is posing posing is such a part of the training that you should never do a exercise without performing a posture immediately afterwards if you do a pull-up when it reaches the back posture when you do a chest exercise violently chest X is a chest posture or the most muscular posture when you do a biceps exercise while I see the posture of biceps, I mean it's always part of it, assuming that throughout your training it is absolutely essential in addition to the post pose training that you have to do anyway at least 30 to 45 minutes, but the more you pose and the longer hold your Poses, the more control you will have on stage and that is why many of the bodybuilders are having a hard time understating them in the stomach, therefore it is difficult to have the energy to perform a pose for an hour on stage or two hours of posing on stage and then they get knocked out in the stomach while out there walking how can I ask how can I vote for this guy to be the winner of the Arnold classic or to be the winner of mr.

Olympia when you can't even handle a pose when you are already running out of strength, so I think two practices and against being in with the mind inside the muscle and towards or out combine the training with the pose, I think it is absolutely essential . the type of movement moves to the topic of visualization because as you see it in the mirror you are pumping it, you are looking at it, that is part of you are talking about the covers that separate, those are all the things that you were visualized and while they were happening and you can and you also have to feel it, the key is for them to visualize it, but you have to feel the muscles, that's the key because then they grow because this is our only way that you can really push. further, in addition to applying the principle of impact, which is a key principle before competition, which is where, in a way, you hit the muscles if you always hit them, it is the new way of training, but in addition to that, posing and push beyond the limit and do all four. steps, it's really the way you can get defined and tune into competition day to get that extra definition, to get the extra muscle separation to get that extra sharpness that maybe you didn't have in three months. before, nowadays you see guys at the gym and I don't even think about all these rest periods, they're texting on their cell phone, they're talking to their friend, what were the rest periods like back then or are they just drinking? water? and let's get to work, how did they do that?

I think we had very little rest period just because of the super environment and the trip was setting up and the orders and we pushed each other the whole time, so imagine you have a situation where I pick up a barbell and I'm doing my ten reps now. and now I give them to you, right? You stand up, you are in front of me, my training partners. I give it to you means don't leave it because it's a rule, right? so I've given you now to do your ten reps where I, after your ten reps, have to pick up the bar again.

I can't go to the water fountain because otherwiseOtherwise I'm going to act like a loser, yes, and definitely not like this. like a training partner so now I have to pick up the bar again and do the ten reps but when I'm done I give it to you and I have to deal with it and yes they said that's how it went back and forth and Your arms felt like If they fell off afterwards, we were fine, we put the arm here because it hurt a lot, it would seem like that hurt Hangtown, that hurt everyone again, in a matter where he put it to hurt, but that was cool because that.

It means the muscle got it, it was just in shock, it happened to the point where maybe we were a dumbbell team doing dumbbell curls, Bobble's cousin put the bar back on the rack, but now it was in, we We were giving it to each other, it's just part of the The blocking method I was talking about they didn't use it in the last few months before the competition, before you want to be in your best shape, you hit the muscle all the time with unusual things and a One of them is to return the bottle with your hand and forward another is to lower the 110 pound rack that we made with Tampa braces to 100 pounds to 90 pounds, you weigh 80 pounds until you reach 40 and the arrow in the middle runs with the 40 pounds , maybe view of reliable lateral raises before we put down, you know say that, now the shoulders were so swollen and I was screaming, but that's how you hit the muscle and we did this with all the muscles, so the rest is for the Losers, rest is good, but the main thing is just enough to recover quickly.

Do the next set or to focus. You know, sometimes you sit on a bench when you have four or five on it and you really want to focus. If you think about your chest, any of the pectoral muscles, then you lean back and then you do the set. So here's a little break, but it's not the kind of break where I'm going to make a phone call. If I had made a phone call, they would have taken me out of my zone and when you enter that zone, when you enter. When you enter the gym and start training with your training partners, you can't leave that zone because otherwise it's very difficult to get back into the zone and on top of that you're basically saying look, I don't really care if I destroyed. my broker just now but I have to make this phone call because I want to say there was a famous story with Jim Norma.

I don't know if you heard that story when he called me to compete in mr. world competition in 1970 in Columbus Ohio here and I picked up the phone, he said, you know this Jim Norman phone, he was talking about something very important about the world marbling championship and I said hi, I'm Jim Lorimer, I want to talk to you, I said Look, call me in an hour when I hung up then Jim Norma called Gorge Jim back in an hour and that's when I talked to him and that's when we arranged everything for me to compete in the famous mr. world competition in which I defeated Sergey Liver for the first time and which made me meet Jim Norma and later become his partner.

Since then, for 40 years we have been organizing bodybuilding competitions together, but I started by basically rejecting your phone call today. He called me back and I hung up because I was in the zone where I couldn't deal with anything at the time, so this is the difference if I'm going to see guys texting, then that's serious, this is Mickey Mouse stuff, You know you train or not. You know it's like in Germany you say tension of vencion if you do something then do it everything is perfect so we have a you know we touch on cardio a little bit, you talked about maybe doing cardio a few days a week and running a little bit With Franco in the beach after training it's not really something that's been written about you a lot so you know you also talked about doing some lunges and stuff like that so let's talk a little bit about conditioning so you trained hard for two. hours in the gym in your first session, so could you go out and do a couple of miles to prepare a little for the competition or how did you do that?

They really know it because we never really look at it. As an important part of training, we never talk about it much, but the fact is that we did it all the time being honest and every time we drive down the middle of Sandy Boulevard on the way to the gym and we think it's stopping on the street. and while they were doing it, you said to run ten blocks down and ten blocks back and then you know, keep driving, so there was kind of like on the way to the gym and then when we were done working out, he would always go. and let's say, let's go to the beach and run in the sand, so we would go two miles in the sand, but imagine how difficult that is when you run in the sand and this is something that, of course, we have learned a long time ago.

Reg Park and Steve Reeves apparently walked and ran a lot in the sand to lengthen their calves and I wanted my calf length, sir, to be part of the whole calf routine even though it was meant to be the heart train some cardiovascular work we also mean riding a bike many times for hours at a time so we did a lot of cardiovascular work but I think it has a lot to do with Rosa because I come from football in franca came from boxing experience so he always He loved jumping rope and doing all those kinds of exercises and running a lot and he pushed me.

He was also running the race and I pushed him, so obviously his arms were one of your favorite things to train with. It's well documented what your favorite arm superset is. If you could only do one, you had to choose a superset of biceps and triceps exercises, what would they be? I would do a barbell curl with an easy lever. I would say that's going to be the most basic exercise and I think that's something that everyone would grow on if they did a barbell curl, which you know, you do and the start is very strict, then as you get heavier and heavier with a little cheat , when it gets really heavy, more cheat, you know there's nothing wrong with that, but the barbell curl is the most basic exercise.

I think it's the first exercise they did when they joined the weightlifting club because we only had very few dumbbells and we mainly heard barbells so they all trained with barbells if their barbell curls if it's barbell triceps if their barbell bent over rowing everything was bah bah bah bah bah bah what was your best barbakaru like two years 275 for the three of us for epson and stage there was always one of the things you did in my days you had to show that you also had strength, so when you did an exhibition you made weight dead, bench press, push-ups and stuff like that on stage before he came out with the fascia, what would be your favorite triceps exercise?

My favorite was a triceps extension with the cable pressing down worked the best for me, but I have to say that people shouldn't pay much attention to that because everyone has a different type of build, there are people who are doing an exercise of triceps much better if One sees that Frank Zane was one of them: he did a triceps extension behind the neck and increased the madness that exists for me it was a good exercise, but not the best exercise for me, since the regular push up down on the cable was a much better, much better, exercise, a much more effective exercise, so one thing we are putting in this phase is some front squats, so let's talk during competition time why you would do front squats.

Obviously I did back squats too, but I threw them into the mix a little more often, did you feel like it gave you more leg development around the kneecap or what was the purpose of that? Well, I can't even imagine doing just one or two exercises, I mean, as you know, with the chest in five and six exercises. Like with the legs, I mean, you know, I did my back squats, but because of the very nature of having long legs, I always leaned forward more than maybe other people like Franco Franco would be totally straight up. top to bottom in this case. and I always leaned more forward, which meant I was going more towards the lower back, so it was a little bit in the thighs and a little bit in the lower back, it was kind of a split, so to compensate for that I did front squats because there I had to hold the weight in front, I had to look up and they could go all the way down, therefore I could train the outer thighs.

Same thing again, we also needed hack squats. I would be the big machine in the gym on the court, maybe I did hack. Squats on the leg press machine were also one of those great machines that I ended up modifying many times to finish my leg workout with the hack squat or leg press type of exercise and then with the combination of lake pushups and leg press. extensions, so that's what it was usually always five exercises that you did for your legs at a minimum, so this is definitely the hardest part for people is to stay on a diet, but do you think that might be part of the reason Why can't they? staying on your dice because your vision isn't under control or your why isn't right, I mean because all of that brings you together, you said you didn't care because you were eating what you needed to eat for your goal, so when people tell me I'm going to tell you how you do that, preparing for your cover, your magazine or whatever, I don't even think about it because I only eat what I know is going to give me the result, but since we tell them to write about having the same mentality, you know?

So how can we help them be better when they see this and say as soon as I will download the

blueprint

and change and to transform what is yours what is your how could you help them what is Damis what were you hungry for is really the question because it was always my question and my hunger to be the lord. Olympia, although I'm hungrier to eat like everyone else, therefore I look like everyone else, but there was my question, you know? I was hungrier to win, mr. Olympia and I were hungrier and more interested, more excited about the fact of becoming champions and getting trashed on stage and getting cut than winning the trophy and all that kind of stuff because I knew that if I did, you know, you'd have a temporary joy. here and eat and cheat the most likely thing is that I won't make it, that someone else is going to pass by me and someone else is going to take that title because many times these competitions were very, very close and I remember it especially in 1980.

It was only two points and you know any mistake could have cost me the title, so it's not a mistake I want to make. I want to be responsible and do everything I can to be a winner and get the body I have. I have vision and from then on if I lose what I have, you know, I lost to Sergio, I lost to Frank Zanza, so it wasn't because I made a mistake, it was just because they were better and then I need another year just in another two years or whatever, but The worst thing is that if you lose a competition or if you're not reaching your goal because you didn't do everything you could and that's why I say people said you know, think about that twice, you know before. you take something else, stay on your diet, stay focused and when you have that question and if you are about to eat and cheat, think about what the goal is and this will help you achieve your goal, this is how you can check the other one.

Which, of course, is that when you have training partners like us, we had the habit after training, he taught him that we would go and we would all go to lunch together. I usually invite them over and they take the whole baton for lunch and celebrate. great job we did but we will keep an eye on each other yes people would have bet on the burger in the orders but if someone had the bun with a manual we will arrest them right then and there so if you were helping each other again. This is the responsibility I think of a training partner Did you help each other even though I may compete with each other but still it is the responsibility of a training partner but always think in the end what is your goal what is your vision where?

Do you want to go and do this now or this? Know? Do you need some fattening food? This will help you? There were moments when Franca and I felt that we were so ready and so devastated compared to the others that we knew that we were going to have the competition on our backs, so it was just telling me that they would feel that way, that we went like a week before and we celebrated that We would go to the cake house before you. before we want to, we'll put pressure on ourselves, you know no one's going to be smut, now lip-syncing and covering up, seemed fine, saying we've seen pictures of all those guys you know and you know Sergey, who was always the greatest . danger he's out now yeah so he's not coming back so I know so we're going to go to the pie house and literally order an entire pie only to do the opposite of what I just said and you just say no , we just stuff our faces with this, you know, cherry pie, it was our favorite, which is hard to have a good cream and Suffolk, then we'll go, we'll never feel guilty again of course, but there's something to do occasionally one weekbefore the competition, but throughout the Three months of training before the competition we were unusually very strict.

What are the three things that created urgency in your training and that brought your mentality to that championship out loud? Well, for me the most important thing is to always have a deadline, so when I, for example, had a competition and let's say the competition was in the middle of September and now summer was starting, so there was no more time to waste time, so now was the time to go on a diet to continue training so as not to slack off. out because there was a deadline on the day of the competition I had to be in the best shape possible and I knew that if I come to the competition and then I lose because I didn't schedule my training in the right way or not I don't have the right frame of mind or not I gave it my all, I literally worked my ass off.

I will be so angry that I never wanted to be in that situation, so it was very important to choose that moment and say this. It's when I have to be in top shape, so I work to achieve it, but it's not just with the competition. I mean, they're always the same in the movie business. I mean, for me it was always a big plus when I said, "Okay, my movie starts." April 1st and now I'm three months old, so I have to get in good shape, so you chose those times. It could also be that there is no movie and you don't have Mr.

Olympia or not, mr. America no sir. The universe comes close to any of those things, but you tell yourself that summer starts in June. I'm going to the beach in June and I want to be in great shape at that time, so that creates an urgency that makes you really start. train and take it seriously because if you don't have a specific plan then you wander around, I mean you can have it like I've told you many times. the best boat or the best plane in the world, but if you don't have a specific core where you want to go and when You want to get there, you just wander and never get anywhere, that's why it's important to create That urgency for a specific moment when you want to be fit is very slippery, but what advice would you give to someone who is the end of your life? and oh my gosh, I want to change that based on where to start?

What would you think is more important? The thing is, you have a vision, did you have a goal? Because without that vision and without that core you are adrift again and you will never end up anywhere. People don't succeed just by accident. You know, I mean, maybe. the guy who found gold in California and started the gold rush, but don't count on that being a once in a lifetime situation, so you really have to have a specific order for me to have that vision that I want to be. Sir. universe, they didn't want to be the greatest bodybuilder of all time, that was a great vision and they specifically look like Reg Park and P up to that stage and lift the trophy above and win the championship over and over again. again, so that was a great core, you have to have a coordinate, it doesn't have to be that specific core, but it has to have a core, that's why I always recommend people sit down and take their time on Instead of thinking about why you want the training what is your goal and it can't be as crazy as it is, it could be, you know, I want to impress girls, if that's your decision, so be it, but it motivates you, it could be that you're emulating someone, you know. bodybuilder or a certain football player, a certain boxer, whatever half of those pictures put up all over the wall like I did when I was a kid.

I put pictures out of Sonny Liston's refrigerator pocket of boxes and Ali and powerlifters and powerlifters. All through my room there is a wall, so every day when I go to sleep, every day when I wake up and I look at those photos and they motivate me, they need that motivation and therefore they have this kind of imprint in front of all of you. time and you know exactly what you're chasing, that's why I always smiled when I was at the gym, people always approached the lady. Why do you smile? You are training five hours a day.

You do the same as the other boys, but the other boys have a bitter look on their faces. They are angry. The deaf people have to do another rep or another set or something. I was looking forward to it. I was looking forward to thousands of sit-ups I was looking forward to another 500 pounds of lake press or equipment I was looking forward to more and more push-ups until my arms fell off, because I knew that every rep I did and every set I did and more weights I lifted, I'm one step closer to turning that vision into reality, so that turned me on, I was excited, I couldn't wait to get to the gym, you know, one of the things that creates urgency.

It can go one way or another because I remember when I was 245 pounds and Bob Rafelson, the director of Stay Hunger, told me that I was interested in having you come read and work and act. in orders because I'm interested in having you in a movie to start with Jeff Bridges and with Sally Fields, he was delighted, so that was excited and I started to get excited one more and then he said, but I don't want it to be like that. I was over 210 pounds, so I was certainly aware that it's funny that you come to me and want me to be in a movie, but I'm going to be 45 to 46.

I say I just want the Olympia. I say that in the 19th it was 1974 and I was really in my major and but he demanded that and said look it's very simple and the day we started filming he said I'm going to put you on the scale and if you don't get 210 you're leaving because I have someone else in mind and I worked on it I started to visualize myself very clearly as a lean athlete because that's the only way I could lose that weight and I suddenly became interested in running more because up until that point I was running like 3 miles after training or before to train on them, but now obviously it was 5 miles, 6 miles, 7 miles, 8 miles and I even ran mini marathons to lose weight and I did everything with high reps, that was watching my diet, what I eat, noticing the kinds of things and better. the day before I remember we went to Birmingham Alabama the day before I was at the YMCA with Bob Rafelson he was swimming and I was working out and there was a tractor that was running he says let's get on the scale and I got on the scale and they weigh 209 , so it just shows fear, which is possible if you visualize exactly how you want to look so that it can go in one direction, what is the dig, you can lose weight, lose weight and lose weight and everything, get the apps in the north.

Or you go the other way and gain weight because you look big and you see yourself as a winner over Mr. Olympia or something like that, so it can go either way, but what would happen to me that year was very interesting because I had to leave the path to 210 and then when I was done with staying hungry, I decided to go back to T Olympia. because actually, in my opinion, I retired in 1974, but because George Butler and Charles Gaines came to me and said we were going to do Pumping Iron, not only because you know, the book that we did was very successful, but also because We want to make a documentary. and we want you to be in this and otherwise it doesn't work, we needed you to be in this, so I said, okay, I started coaching a game and I only had three months from the time of eight to ten to get back up.

Again I didn't do the 240 anymore. I only did 232 233 in 1975 but I want the mr. Olympia won and this was what weightlifting was all about and son, but in each case it was like certain time limits were set and I had to perform and there was no room for any kind of like, well, I can't act together . speak English because there's only a certain amount of time, but the key again is to have a clear vision, to have the specific core of what you want to achieve because then you never go to the gym and say the day I fell a little.

I don't know what it is about and my whole life I've been confused, no, because that means you haven't even set up your training partner because Franco Columbu, who was my training partner, was responsible, if I just blinked, it's about Let's go. brighten up the day the day I challenge you to a bench press competition let's see if you can be the little one hundred and eighty pound guy let's see and he would know how to push the buttons because that's the training partners responsibility so I Every Whenever people say how you can be successful in bodybuilding by knowing how to lift weights or in sports, in this saying, I always believe 100% in a training partner because a training partner helps you when you have times when you are down and then the other person is on top.

So Franco was pushing me when he was down. I was pushing him and he was down. It was the responsibility of a training partner. What would you say to someone who says he didn't have much confidence? I want to start this training program but I want to feel confident. like thank you, show well, I tell you I was a perfect example of someone who didn't have any confidence, I mean, when I was a child, I was like any other child, I had my hang-ups, problems and orders, but when they came together. The weightlifting club and I won my first little trophy because they did the best clean pull and then we went to another me and then they want another little trophy.

I started to feel like someone. I started to feel like when I lifted the white palm and placed it on my head. Put it on my head this weight I saw people doing a hundred people in a brewery, usually those weightlifters gather when in the office they stood up and screamed because I was the 16 year old kid, it was the strongest weightlifting team young man from Unded and So they were cheering me on because there was a kid who was performing well and he was getting little trophies, little trophies and bigger trophies, and all of a sudden I started to feel like, wow, you know I'm somebody and I can lift like this, so It can really be a very good way to lift weights, but really and everyone says Donald, you're gaining so much weight and so much mass, I mean, you're going to go far.

I'm telling you that you could win the Austin championship in no time and I could win the European Championship, I should do it. I hope you take it seriously in the orders, so I said Mr. Bow, yes everyone says I feel very good, so I started to gain confidence, that's how it went and suddenly I'm in young mr. Europe and then I love you mr. Europe and then the second mr. universe so at that time I was 19 years old and had arms longer than 20 inches. Everyone in London came to the Mr Universe contest and I was nineteen and they were standing outside the hotel and they were like, "Oh, here he is, this is the guy, so how?" Can't you feel special?

Of course, not everyone is going to have this kind of situation, but the bottom line is that everyone can use the same method because I used it in politics. I used it to make money. I used it in everything I do. What I've done in the movie business, when you have a small victory, you make a small movie. I remember when I did it with Lucille Ball, happy anniversary and goodbye, it was only a seven-minute scene, but she was like, sister, you did fantastic. Between. that one in front of a live audience, he did this TV show, you weren't afraid, you just acted really well, I was totally believing everything you said, it strengthened me, it was a little thing so they gave me the confidence to then perform in the streets. of San Francisco and staying hungry and lifting weights and telling the dad took him from one little thing to the next, it's adding up what you said is exactly right, the little victories add up and that's what gives you, ultimately , trust.

I'll tell you another one. Example quickly because it is something totally different to speak in public. I would have been afraid to do it with Rich Pocketed. He always, after posing, approached the microphone and said, ladies and gentlemen, thank you very much for this great applause. It's wonderful to be back in Leeds. England is my hometown bomber and he went on like this for 15 minutes and I'm watching this based on how he did it. He didn't have a piece of paper in front of him, how could he talk like that for 15 minutes? and then I told him afterwards, I said, "I'm amazed that you can talk like that and you know, worried and scared when he realized there were like 2,000 people out there and he said, no, no, no, not at all." and he would always say and connect and the next day, when we did another posing exhibition in New Castle, he made me come out and said, Oh, before I go, I just want to bring my very, very good friend here and training partner back here. , now ROG was like he was nineteen years old, come and welcome him with a big applause and they were all problems.

I had no choice. I'm not standing backstage because I saw him pose and I'm watching everything Reg Park does because I'm emulating him. and I want to copy everything he does well suddenly he had to come out and then he put the microphone in front of me and said he says then tell them you know you like you know New Castle and I told them this is a talkie, I can talk, Look, I like New Castle, they said I like New Castle and everyone clapped, I imagine just a few lines and everyone clapped, so he says his essays, good evening, ladies and gentlemen, and I said good. night, ladies and gentlemen, and while I was out there and he was giving me lines, I started to feel safer and I sat up and realized there's no one out there trying to kill me because I'm talking, but it's actually a The fear factorbigger for people is public speaking than anything else, so he's an example of little things, incremental things of him feeding me lines and things like that.

A year later, two years later, it got bigger, the speeches got bigger, and I started to feel comfortable being in front. The interests of a microphone are history. I was never afraid of public speaking or anything else again because of those moments, I missed my routine and well, I mean, look, everyone has a problem with time, but there are 24 hours in a day and now we sleep six. I know there are some out there that say oh wait, wait, wait, I need eight, but I say sleep a little faster because the bottom line is we have six hours of sleep, there are 20 files available, so if you now have 18 hours available for your work and your family. your hobbies and also to learn something new or do something new which could easily be you want to learn a new language or you want to read and as a new year's resolution I have to read a book every week where you say "I".

I'm going to go and reshape my group, so you're going to go and take this hour out of your schedule and say, I'm going to train for an hour every day, so for most people this is a big challenge, but it's totally do the right thing. what do I want. I can tell you because the type of things I did when I came to this country, I mean, I went to school almost working in construction. I worked my five hours a day. I took acting classes from 8 at night until 12. At midnight I was doing all those things.

I wanted to make sure that out of the 24 hours in a day I didn't waste a single hour, those hours were too valuable and that's why they would just want to tell people not to give it to them. I this I have a difficult time with time and I don't have time for this none of that you have time you make time with the president of the United States it's time to explode when the Pope has time to solve then you have time to exercise