Joe Weider's Bodybuilding Training System Tape 6 - Detail Training Calves, Abs & Forearms
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00:00This tape is very important because bodybuilders ignore the development of their calves and their forearms.
00:10And because of that, they don't develop a perfectly proportioned body.
00:15Forearms add power and size to your arms and are very important in a handshake and creating a sense of power.
00:25Also, your calves, if not developed, really distort the development of your legs and their appearance.
00:32So these two body parts are very important to develop.
00:36And also, what sets off your body is your midsection, a hard, taunt, tight, muscular waistline.
00:44The champions will be telling you exactly how to accomplish these goals.
00:55The calf consists of two muscles, one inner and the other outer.
01:07The outer muscle, the gastrocnemius, originates about the knee.
01:12The inner muscle, the soleus, originates below the knee.
01:16At the lower end, their tendons come together to form the Achilles tendon.
01:22The primary action of the calf muscles is to flex the foot, that is, to point the toe.
01:28Calves are among the most difficult muscles in the body to develop.
01:32For most of us, the calf muscles don't grow easily.
01:36In addition, many people have short calf muscles.
01:39A greater proportion of their overall calf length is tendon rather than muscle belly.
01:45The trouble many bodybuilders have in developing their calves is ineffective training methods.
01:51But if you follow the proper basic techniques for calf training,
01:55you give yourself the best possible chance to develop your calves to their genetic potential.
02:02The gastrocnemius, the outer head of the calf, flexes the foot and the leg and supinates the foot.
02:08The soleus, the inner head of the calf, flexes the foot.
02:13If you want maximum calf development, it's better not to work these muscles wearing modern athletic shoes.
02:19They act like springs on your feet and the muscles don't do enough of the work.
02:24However, if you have very responsive calves or if it's simply inconvenient, you can wear athletic shoes.
02:30But you'll get better results in your calf training if you wear non-supportive foot gear like slippers,
02:35moccasins or even working barefoot.
02:39We'll be describing the principal exercise of these muscles in a moment, but some techniques apply to all.
02:45In performing any gastrocnemius movement, the knees must remain locked throughout the entire range of motion.
02:51As we've learned, the gastrocnemius attaches above the knee and keeping the leg straight, stretches this muscle to the maximum.
02:59This gives you a more complete contraction.
03:02When you do any kind of calf raise, come up forward onto the big toe rather than letting your foot roll over toward the other four toes.
03:09This is a technique that's always been advocated by the great champion Steve Reeves.
03:14Raising up on the big toe allows you to achieve a total peak contraction of the calf muscles.
03:20You'll lose contraction if you let your ankle flex and let the foot roll over to the side.
03:26Work through as full a range of motion as possible, going all the way down and stopping to stretch the calves fully at the bottom.
03:33Then flex the foot and go up as high as you can on your toes.
03:38Partial range movements aren't as effective in calf training.
03:42In normal walking and running, the calves in a partial range activity sustain your entire body weight for extended periods of time.
03:50Therefore, partial range calf exercises are not as likely to add significant calf development.
03:57After each set of a gastrocnemius exercise, follow this procedure to maximize the results.
04:02Hold onto a bench or machine for support.
04:05Raise yourself up until you're standing on your toes on point, like a ballet dancer.
04:10This way, you're doing calf raises against only your body as resistance.
04:14For no additional weights, the result will be total stimulation of your calf muscles.
04:44The gastrocnemius, or outer head of the calves, attaches above the knee.
04:50You develop these muscles most effectively by doing your calf raises in a standing position.
04:55Put your legs straight and knees locked out.
04:58This stretch position anchors the attachments of the gastrocnemius firmly at both ends
05:03and gives you the ability to achieve a maximum contraction of the muscle fibers involved.
05:09Many bodybuilders allow themselves to bend their knees at the start of the lift
05:13and then straighten them as they raise up on their toes.
05:16However, bending your knees lowers the intensity of the gastrocnemius contraction
05:21because it allows the tension on the muscle to slacken at the beginning of the exercise.
05:26Also, bending the knees involves the thigh muscles in the effort,
05:30which further interferes with getting maximum effort from the calf muscles.
05:36To maximize your calf training intensity, try doing calf raises without wearing modern athletic shoes.
05:42Wear less supportive footwear, such as slippers or moccasins, or wear no shoes at all.
05:48This way, the calves really have to do all the work with no help from modern technology.
05:55For most of us, calves are difficult to develop,
05:58which makes achieving maximum intensity in calf training especially important.
06:03So concentrate on locking out the knees,
06:06dropping your heels down until you feel a full stretch in your calves
06:10and a stretch in your hamstrings as well, then coming up onto your toes.
06:15Feel your weight going forward onto the big toe rather than letting your foot flex to the side.
06:21At the top position, hold a moment to get the maximum peak contraction possible.
06:27Between sets, try stretching your calf muscles gently,
06:30which will make it easier for you to work through the fullest range of motion possible during your next set.
06:37Some athletes like to train their calves every day, and they train with very, very, very heavy weight.
06:41And what can happen after a while is if they don't stretch out that muscle
06:45and take it through the full range of motion coming up and down during their calf training,
06:50they may have a tendency to get a spasm in the gastroc or in their calf muscle itself.
06:54This is quite painful.
06:55So it's very important with a calf to always warm up and cool down and slowly and easily,
07:01not ballistically, stretch that muscle until it relaxes again.
07:05To be very complete, you have to have calves, which in those days, the calf wasn't as important.
07:11Everybody worried about their upper body and the legs, they came fine.
07:15But now, without legs, you can't go anywhere.
07:26The soleus muscle of the calves lies beneath the larger gastrocnemius and attaches below the knee.
07:33When you do calf raises with your knees bent,
07:36the gastrocnemius is relaxed and the soleus is forced to do most of the work.
07:45So the basic exercise for working the soleus muscle is the seated calf raise.
07:50As with standing calf raises, you need to work your soleus with a strict, controlled movement.
07:56Lower the weight, stretching your calves to a maximum, pause at the bottom,
08:01don't bounce the weight up, come up forward onto your big toe
08:05and avoid letting your foot flex to the side.
08:08At the top of the movement, try to hold for a moment to achieve a total peak contraction of the soleus muscles.
08:20Incidentally, many bodybuilders tend to neglect soleus training in favor of developing the larger and more obvious gastrocnemius.
08:33However, a lot of heavy lifting involves movements where your legs are bent.
08:37Squats, leg presses and deadlifts, for example.
08:41Doing these exercises, your gastrocnemius will be less involved than the soleus.
08:46So it's important to concentrate on sets of seated calf raises
08:50just as much as those in which your knee is locked out straight.
09:09Donkey calf raises are standing calf raises done in a bent-over position
09:15so that your hamstrings are stretched to the maximum and remain stretched throughout the exercise.
09:25Stretching the gastrocnemius, as we've seen, gives you a more intense contraction of these muscles during the movement.
09:32When you stretch your hamstrings by bending forward from the waist,
09:35even more tension is put on the gastrocnemius muscles,
09:38which increases the intensity of your calf raises that much more.
09:42In fact, there are many old-timers in the sport who feel that
09:45donkey calf raises are the most effective calf movement there is
09:49and that more modern bodybuilders would have better calves
09:52if they included more donkey raises in their calf training program.
09:59Donkey calf raises can be done on a machine,
10:01but there's a more traditional way of doing this exercise as well.
10:05Instead of a machine, you have another bodybuilder sit on your lower back,
10:09or really across the back of your hips.
10:11Looking at this exercise, it's easy to see how it got its name.
10:15It does resemble somebody riding a burrow or donkey.
10:20Many bodybuilders prefer this method because having somebody sit on you like this
10:24gives you more feel than lifting against the dead weight of a machine.
10:29My calves are genetically shaped, and also the thickness and the separation
10:32makes them stand out beyond other body parts that I have.
10:40The calf routine.
10:44Standing calf raises.
10:48Four to five sets of 15 to 20 reps.
10:52Sitting calf raises.
10:56Four to five sets of 15 to 20 reps.
11:04And or doggy calf raises.
11:09Four to five sets of 15 to 20 reps.
11:15Seated calf raises.
11:18Four to five sets of 15 to 20 reps.
11:25You can train your calves before your workout or after your workout,
11:28but it's very important not to train your calves on the same day that you're doing your quad work.
11:33If you do calves before your quads, it becomes a weak link,
11:37and you lose a lot of your stability when you're training your quads,
11:40especially like in a movement like squat or a hack squat or a leg press.
11:44You have a good diamond-shaped calf. It's very important.
11:57The abdominal muscles originate at the bottom of the ribcage and attach to the pelvis.
12:01In addition to helping stabilize the torso, the abs have a basic function.
12:05They draw the ribcage and pelvis together in crunching, short-range-of-motion movements.
12:11The rectus abdominis extends the whole length of the ventral aspect of the abdomen.
12:15It flexes the vertebral column, drawing the sternum toward the pubis.
12:19The external obliques bends the vertebral column laterally and rotates it.
12:25There are a number of commonly performed exercises for the abdominals
12:29that are not as effective as people think.
12:32Take regular sit-ups, for example.
12:34In sit-ups, you keep the upper body more flexible,
12:38In sit-ups, you keep the upper body more or less rigid and raise the entire torso.
12:44In this way, the abs are only acting as stabilizers
12:48and are not working through full range of motion.
12:51The only true training of the abdominals is when your ribcage and pelvis are drawn together.
12:58The spine flexes rather than staying rigid as in the sit-up.
13:03The same thing is true of standard leg raises.
13:06Try this experiment.
13:08Stand up and grab hold of something for support.
13:11Put one hand on your abs and raise one leg.
13:14You won't feel the abdominals working at all because they attach to the pelvis, not to the leg.
13:19As in the case of sit-ups, when you lie on your back and do leg raises,
13:23the abs work primarily as torso stabilizers.
13:27The muscles you're really working in both leg raises and traditional sit-ups
13:30are the iliopsoas or hip flexors.
13:33Because iliopsoas muscles are involved in movements like sit-ups and leg raises,
13:38some people complain that these movements hurt their lower backs.
13:42The iliopsoas help balance the torso back to front.
13:46But the correctly done abdominal exercises work the abs directly
13:50and are the most important exercises used in therapy to recover from lower back problems.
13:56So what is correct abdominal training?
13:59Any exercise that works the abs directly will involve a crunching movement.
14:04In crunching, either the spine flexes and the ribcage moves towards the pelvis
14:09or the pelvis moves towards the spine, or both move together.
14:13Correctly done, the abdominal movements have a very short range of motion.
14:18The spine doesn't flex very far.
14:20Proper technique involves fairly slow and deliberate movements with no quick pumping efforts.
14:25The muscles are crunched together and held in that position a moment for peak contraction.
14:30The crunch is then slowly released under full control back to the starting position.
14:55The primary action of the abdominal muscles is really very simple.
14:59As they contract, they draw the ribcage and pelvis together.
15:03The range of motion of this movement is very short.
15:06All it is is a kind of a crunch.
15:09You don't lift or derrick your torso up in the air.
15:13That action is a function of the hip flexors, not the abs.
15:16Your upper body rolls forward rather than sitting up.
15:21Crunches can be done lying on the floor, a bench, or on a slant board.
15:25You can do crunches with your legs lying across a bench
15:28or knees bent with your feet flat on the floor.
15:31As long as you feel the crunching of the abs during the movement, it doesn't really matter.
15:36Some bodybuilders hold their knees in the air, but this isn't necessary.
15:40Lifting the legs is another function of the hip flexors
15:43and working these muscles has nothing to do with abdominal muscles.
15:47And working these muscles has nothing to do with abdominal development.
15:52Crunches should be performed in a deliberate, controlled manner.
15:55The harder you contract the abdominals during the movement,
15:58the more you're going to get out of the exercise.
16:01So when you do your crunches, concentrate on holding at the top for a maximum peak contraction,
16:06then lowering your upper body slowly back to the starting position under full control.
16:18With reverse crunches, instead of crunching the ribcage down toward the pelvis,
16:23you crunch the pelvis up toward the ribcage.
16:26However, the goal of the exercise is still to achieve the same thing as with crunches,
16:30a complete peak contraction of the abdominal muscles.
16:34Reverse crunches are not the same as leg raises.
16:37With leg raises, the pelvis stays flat on the bench
16:40and your legs are raised and lowered using the iliopsoas or hip flexor muscles.
16:45With reverse crunches, the entire pelvis is drawn up toward the ribcage
16:50and the legs simply provide extra resistance for your hip flexors.
16:54With reverse crunches, the pelvis stays flat on the bench
16:57and your legs are raised and lowered using the iliopsoas or hip flexor muscles.
17:02The extra weight of the legs makes reverse crunches more difficult than regular crunches,
17:06especially for bodybuilders with massive leg development.
17:09However, if you want to make this exercise even more intense,
17:13try doing it lying on a slant board.
17:21Bodybuilders do a number of variations of this movement,
17:24however, keep in mind that this exercise is designed to help you get the most out of it.
17:28Bodybuilders do a number of variations of this movement,
17:31however, keep in mind that to do this exercise effectively,
17:34you must make sure you squeeze the pelvis up toward the ribcage
17:38and crunch the abdominals together.
17:47The scissors crunch is a medium-intensity abdominal exercise
17:51that allows you to crunch your ribcage down toward your pelvis
17:54and your pelvis up toward your ribcage at the same time.
17:57Concentrate in this exercise on continuous tension,
18:00full range of motion and a full contraction at the top of the movement.
18:05Because you're not working against a lot of resistance,
18:08you can try going for higher reps and a really good burn.
18:11Because you're not working against a lot of resistance,
18:14you can try going for higher reps and a really good burn.
18:23Crunches done in a vertical hanging position are the most difficult of all.
18:28Here you have the full weight of your lower body acting as resistance
18:32as you work to crunch your pelvis up toward your ribcage as high as possible.
18:36Hanging reverse crunches can be done using straps, as shown here, or on a bench designed
18:44to allow you to rest your weight on your forearms as you do the exercise.
18:49Either way, it's important to concentrate on bringing your pelvis up rather than just
18:53lifting your knees and legs.
18:56As with any crunch exercise, the pelvis and ribcage have to squeeze together in order
19:01to fully involve the abdominal muscles.
19:04Twisting and lowering the legs themselves does little to help with abdominal development.
19:12Twisting to the side as you do your hanging reverse crunches hits the abdominals from
19:16different angles and also allows you to work the obliques at the side of the lower torso.
19:31You can do a crunching movement holding onto a cable, as demonstrated here, or kneeling
19:35on the floor holding onto a rope attached to an overhead pulley.
19:48Remember that for most purposes, a crunch is a crunch, no matter what variation you
19:52do or what kind of equipment you use.
19:55It's the crunching feeling you get as you contract your abdominal muscles and bring
19:59your ribcage and pelvis together that makes any kind of ab exercise most effective.
20:10One of the reasons why it's so important to wait until after you're done training your
20:14other muscle groups before you start to train abdominals is because the abdominals are needed
20:18as a power base for the rest of your movements.
20:21If the abdominals are weak, you may leave yourself open to injury.
20:29The Abdominal Routine
20:31In setting up an abdominal workout routine, there are special considerations.
20:37When you do heavy training in the gym, you generally give your abs a strenuous workout
20:42as well.
20:43So the amount of ab training you do on any given day depends a lot on what kind of workout
20:49you've just been through.
20:51For example, if you've done a lot of heavy squats and leg presses, you'll find your abs
20:57are probably already tired and don't need that much work.
21:01Three to five sets of two of the abdominal exercises, such as crunches and reverse crunches,
21:08now that would be a reasonable workout.
21:10You could do more if you felt particularly strong that day.
21:14Really a lot depends on how hard you crunch the muscles at the top of the exercise.
21:18By crunching harder and holding this peak contraction longer, you're going to significantly
21:25increase the intensity because you fatigue the ab muscle a lot more quickly than if
21:30you go from full extension to full contraction without putting in that extra effort.
21:37You should plan to do about 20 repetitions per set, less if you include full intense
21:42peak contractions.
21:44An exercise like the hanging reverse crunch is so demanding that many competitive body
21:50builders, with their massive leg development, can hardly do them at all.
21:55Including these in your workout means your overall volume of ab training will be less,
22:01even though the intensity may be even greater.
22:03The abdominals are just like any other muscle.
22:07I think that they have to be worked in order to get the right look.
22:11Would you work them daily or would you work them two or three times a week, or how would
22:15you work the stomach?
22:16Again, I think that they're like other muscles.
22:18If you work them daily, you're going to over-train them.
22:20This might be okay if you have an exceptional amount of muscle in the stomach or the obliques
22:26and you want to burn some of that off, then you can over-train it.
22:29But I believe that training abdominals more than two or three times a week is a mistake.
22:33What you're really saying then is that if you are carrying excess, you're better off
22:36watching the diet than doing extra stomach work.
22:39Oh, definitely.
22:40Definitely.
22:41They're two mutually exclusive things.
22:44Crunches are scissor crunches.
22:48Three to five sets of 15 to 25 reps.
22:56Reverse crunches, slant board reverse crunches, or hanging reverse crunches.
23:01Three to five sets of 15 to 25 reps.
23:07There's nothing like a crunch to train the abdominals.
23:18The function of the forearm is to flex and extend the wrist and hand.
23:23Like the calves, the forearms are difficult muscles to build.
23:27But also like the calves, if they're exercised correctly, anyone can expect to make substantial
23:32gains in forearm strength and size.
23:35A limiting factor, again, like the calves in forearm development is the comparative
23:40length of muscle and tendon.
23:42The longer the tendon, the shorter the muscle belly, lessening the potential for forearm
23:47muscle mass.
23:48The palmar muscles at the underside of the forearm flex, abduct, and pronate the hand.
23:54The dorsal muscles located on the top of the forearm extend, adduct, and supinate the hand.
24:03The forearm workout has only two basic movements, the wrist curl and the reverse wrist curl.
24:12Now, the wrist curl involves curling the palm of the hand up toward the wrist.
24:18And the reverse wrist curl, in which you curl the back of your hand toward the wrist.
24:23Your forearm training technique should be done much like that for calves and abdominals.
24:29Remember to employ slow movements with a full range of motion and with a pronounced
24:34and sustained peak contraction at the top.
24:37Hold the muscle in a position of full contraction a moment before letting the weight down in
24:42a slow, controlled motion.
24:45Forearms should be worked with relatively high reps, around 12 to 15.
24:49Remember to use a weight light enough to allow your repetition to be performed in a full
24:53range of motion.
24:55You'll know you're getting a good forearm workout when you begin to experience a lactic
25:00acid build-up or a good burn at the end of a set.
25:04Forearms, like calves, are relatively difficult to develop unless you are genetically gifted
25:28with highly responsive forearm muscles.
25:31Part of the equation is the actual length of the muscle belly.
25:34If you have short forearm muscle and relatively long tendon attachments, achieving really
25:39massive forearms can be highly demanding.
25:43The key to effective forearm training is to isolate the forearm muscles as much as possible.
25:49Wrist curls develop the forearm flexors.
25:51To do wrist curls effectively, keep your forearms flat on the bench so that only your wrists
25:56move.
25:57Slowly bend your wrists, keeping the movement slow, deliberate, and concentrated.
26:03Lower the bar as far as possible, pause at the bottom, then curl your wrists up as far
26:07as you can, feeling the forearm muscles fully contract at the top.
26:12If you want good arms, not just good biceps and triceps, you've got to train your forearms.
26:20Everybody wants to see the forearms.
26:21It makes a nice, complete arm.
26:25Reverse wrist curls work the forearm extensor muscles.
26:28To stabilize your forearms, place them across a preacher bench, palms facing downward, or
26:34kneel down and place them across a flat bench.
26:37Again, the key is to isolate these muscles as much as possible.
26:41Don't use such a heavy weight that you have to use your biceps to help curl the weight
26:46up.
26:47The forearm extensor muscles are considerably weaker than the flexors, so you'll find you're
26:51using a lot less weight with reverse wrist curls than with wrist curls.
26:57Next exercise is the direct reverse of wrist curls.
27:01Using a slow, deliberate movement, bend the wrists and lower the bar down as far as possible.
27:07Pause at the bottom, then curl the back of the hand up as far as you can.
27:14Feel a concentrated, continuous tension throughout the movement.
27:17Quick and jerky movements are not recommended.
27:20At the top, go for a full peak contraction to put maximum intensity into the reverse
27:25wrist curl movement.
27:37Behind the back curls are a variation of wrist curls for the flexor muscles of the forearm.
27:48With this movement, you don't get the same feeling of full range of motion, continuous
27:53tension that you do with wrist curls.
28:00But because you're holding the bar at arm's length behind you, you do achieve a great
28:04deal of forearm isolation.
28:06And a lot of bodybuilders like that feeling of being able to achieve an even more forceful
28:11peak contraction of the forearm muscles.
28:26Doing wrist curls with dumbbells allows you to work each forearm on its own so that if
28:31one side is weaker or smaller than the other, it can be trained in isolation and forced
28:37to work up to its maximum potential.
28:46Because your wrist is not locked into one angle of attack, as it is when you're holding
28:50onto a barbell, you can pronate or supinate your hand slightly during the lift, which
28:56allows you to train at whatever angle feels the best and most reduces any unwanted stress
29:01on the wrist.
29:06However, unlike doing this movement with your forearms firmly against a bench, it takes
29:16a lot more effort to do the exercise strictly.
29:19Therefore, you need to concentrate as fully as possible on form, control, technique, full
29:25range of motion, and achieving the maximum possible peak contraction at the top of the
29:30movement.
29:51Reverse barbell curls is an exercise that works the extensor muscles of the forearm,
29:56along with involving a number of muscles that tie in the upper arm and forearm, such as
30:01the brachialis and the brachioradialis.
30:14Reverse barbell curls should be done very strictly, with moderately light weight.
30:19Heavier exercises using this same movement, traditional power cleans, for example, put
30:24an awful lot of stress on the forearms and elbows and can easily lead to injury.
30:29Instead, lift and lower the bar in a smooth, controlled manner.
30:33Flex your wrist up and back as you lift, if you feel the need for additional intensity.
30:38Concentrate on feeling a constant, continuous tension on the muscles during both the concentric
30:43and eccentric parts of this exercise.
30:54Forearm routine number one.
30:59Barbell wrist curls.
31:03Three sets of 12 to 15 reps.
31:13Reverse wrist curls.
31:17Three sets of 12 to 15 reps.
31:25Behind the back wrist curls.
31:30Three sets of 12 to 15 reps.
31:42Forearm routine number two.
31:46Dumbbell preacher wrist curls.
31:50Three sets of 12 to 15 reps.
31:59Barbell reverse curls.
32:03Three sets of 12 to 15 reps.
32:11Behind the back wrist curls.
32:16Three sets of 12 to 15 reps.
32:23Pay special attention to what the champions told you about calves and forearm development.
32:29Remember, nothing sets off a strong muscular body but a tight, toned, muscular waistline.
32:37Because if you don't have a strong, muscular, tight waistline, no matter what you do, you'll
32:43never look fit and strong.
32:47Power exercise is your next step in order to add more mass, more size to your body.
32:55There isn't a single bodybuilder, professional or amateur, who has developed a strong, rugged,
33:04powerful body without utilizing power exercises.
33:10I work every body part as hard as the next body part because I believe that you're only
33:14as strong as your weakest body part.
33:16You can get to the top.
33:18Just don't listen to what anyone, any negative people have to say to you.
33:21You know what you have to do, you know, just go ahead and do it.
33:24The motivation has to come from within.
33:26I can sit here and I can say, you know, honey, you're five pounds overweight, you're ten
33:30pounds overweight.
33:31I think you should really start thinking about your health and about your look and about
33:34your heart and your lungs and about all that stuff, but you won't ever make a change in
33:38your diet, in your training regimen, in the way you feel about yourself until you and
33:43your own heart want to make that change.
33:44You've got to find out what works best for you.
33:47For myself, I found out that just being good wasn't enough, you know.
33:50I found out that by doing a little meant I had to do a little bit more and too much was
33:55never enough.
33:56When you give your body what it's hungry for, it somehow responds in such a way and it rewards
34:02you in such a way that you have such a great looking body that you wonder why you didn't
34:06weight train in the first place.
34:08I don't understand how a woman couldn't want to improve themselves physically.
34:16I think all women want that.
34:18You know, you don't need to go to the extremes that somebody like myself would go to.
34:22Hopefully, you know, 45 minutes three times a week would be enough.
34:27The average person who just wants to improve their fitness and their appearance.
34:32The shapier I get, the more confidence I do get, even though I'm more muscular than the
34:36average woman.
34:37It's the shape that's important, not so much the size.
34:39You have to pick your rear end up off that couch or whatever you're doing, sitting there
34:42watching TV, eating pizza, whatever it is, you get up and do it.
34:47That's the reason I'm into bodybuilding because it gives me confidence and independence and
34:50it gives me, it makes me feel strong.
34:53I feel like I can conquer the world.
34:55Bodybuilding in general is a great overall form of physical education.
34:59I myself as a professional took me a long time to achieve what I wanted to achieve.
35:03I mean, not everybody who starts bodybuilding is going to be a professional.
35:06It's a very difficult sport, takes a lot of time, but you can through bodybuilding change
35:11your body to what you specifically want it to be.
35:14Training, make it work, make it happen.
35:16It'll pay off in the long run.
35:17Forget that television, work out.
35:20Bodybuilding is really a kind of sculpture and anyone who thinks it's only about building
35:24big muscles just doesn't get it.