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Bill Sahli ® All Right Reserved

This book is dedicated to those who, throughout the years, have believed in me without a doubt and in my ability, using the power within, knew we all could accomplish anything we desired. To Mom and Dad, who although in the early years thought I was crazy for bodybuilding, later were gleaming with pride and very supportive of anything I focused on. To my Sister, a true master, who to this day is a guiding light for all. To Roger, my first training partner who started me on my journey, inspired me and was forever assisting me as a true friend, training partner and confidant, guiding me through my first experiences of bodybuilding competition. Roger was an advisor to me throughout my competitive days. To Russ, my second training partner who has a will of steel… We accomplished a great deal together. While at Mid City Gym (an upstairs gym), we rattled the pizzas out of the ovens (below us), we made huge progress because of our will to succeed. Without Russ and his encouragement, I would never be here today. To Peter, my third and last training partner, who has been with me for over 20 years now. We have competed together, trained hard together, lived life together and grown spiritually, emotionally and personally together. Remember Frank’s and our restricted use of 100 lb plates! Thank you for your continued love and friendship even today. Another true master who walks the earth! To Todd and Barry, specimens to say the least… you are both amazing genetic marvels, I would have been Mr. Olympia by now if I had your genes! Thank you for all you do for so many and have done for me! Keep healing and teaching! To Bill, who for the past few years has brought me through a crash course in internet marketing college, teaching me that this book was possible. A kind and loving friend, who is forever supporting and teaching me..., Thank you Bill for you! To Mike, who without your friendship, guidance, mentoring, teaching and thinking, I would not be here, doing this today, with the passion I have for the truth as had you. You are continually in my thoughts and I am grateful to have known you. You were and still are my bodybuilding hero in every way, the greatest, and the best of the best! To Shadow, your patience, kindness and love taught me things I could never have learned without you. Your love of life and ability to love unconditionally showed me what truth was. I will miss you my child and friend, but only for a season. You are always loved and remembered and I carry you in my heart! To the many others I have not mentioned here, who have blessed my life outside of my bodybuilding career, thank you for your affect on my life! Bill Sahli ® All Right Reserved

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R U Serious? By Bill Sahli Introduction/Foreword I have been a bodybuilder for 36 years. Back in 1971 I walked into the local YMCA in Upstate New York. I was 14 years old and knew nothing about muscles. Being a loner of sorts, I wanted a sport where I didn’t have to rely on anyone but myself, I was done with team sports. The first person I laid eyes on was a Mr. America caliber bodybuilder, Roger DeCarlis. This was in the day of the Amateur Athletic Union and the National Physique Committee had not yet been born. Roger was the most amazing bodybuilder I ever was exposed to up close, and was a champion. He took me under his wing with all his experience to guide me. That experience started a search and journey regarding my bodybuilding career which has resulted in this book today. Although I don’t compete anymore, I still train today as a competitive bodybuilder. Back then, I was thirsty for quality guidance and at the time I stumbled on the best teacher I knew of.

Roger DeCarlis competition days Today it is not much different. Many of you, who are searching for a higher level of excellence or well being, turn to bodybuilding to accommodate that desire. Whether you are looking to be a competitive bodybuilder, improve your bone density, add to your shape, whatever your goal is, bodybuilding is the key! Unfortunately there are as many experts as there are routines and honestly it is a crap shoot for someone getting started. While operating my personal training business I often was asked by novices, “What is the best routine to use as a bodybuilder?” I usually countered that question with what it was they were doing. I quite often got a list of exercises per workout that had something like 5 sets of 8 repetitions to 10 sets of 5 repetitions. It was all over the board with no rhyme or reason. Many were spending hours in the gym. Crazy!

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The problem was when I asked why they were doing what they were doing, they could not answer. No one knew! Someone told them what to do or they read it in a bodybuilding magazine, and just did it. Sheeple! Those magazines that advised them are the same magazines that profess that everyone is different! Boloney! You will see that logically, that is impossible. We may have different genetics but we are all put together the same. If that was not true, the anesthesiologist would not know how much anesthesia to give a surgery patient, he would just say, “Well, everyone is different Charlie, let me see if this works for you, I gave Joe 20 mg lets try 130 on you. Everyone is different!” and just inject whatever into their body. This is just not the case. You could possibly die! Yet, bodybuilding is a science and as a science there has to be specifics just as in the science of medicine…and there are. Back in the height of my career, I was blessed to study the findings of an amazing bodybuilder named Mike Mentzer. Mike was an Olympian Professional bodybuilder that resembled a Herculean statue! He was an amazing man that I soon got the pleasure to know.

The Author off season 1978 By that time, Mike had studied under the genius of Arthur Jones, who created Nautilus Equipment. Arthur was a scientist and actually did the testing necessary regarding the human body as it relates to muscle growth. Mike walked away with a great deal of knowledge that he combined with his logical philosophical mind and own research to perfect an approach that no one up until this time had the courage to exploit regarding bodybuilding. As you will soon see, the earth is not flat no matter how convinced you are and how many tell you it is. And… two plus two does not equal three and never will! I was privileged to meet Mike Mentzer over the phone in the early- 90’s which lasted a few months and then on and off after that. He was always there when I needed him! After some time away from bodybuilding, Mike decided to go back to what he knew. Back to the gym he went and put his expertise into creating what was to become the best bodybuilding personal training business around through the use of the one and only valid theory of high intensity training… again, which without Mike, would never be. 3

I called Mike to arrange a consultation for me personally… He was always a hero to me as a bodybuilder and a man, never afraid to speak the truth. I had huge respect for Mike because he was the thinking-man’s bodybuilder. He didn’t guess about anything, he reasoned. Mike not only enlightened me further on bodybuilding science, but also taught me how to think and how philosophy is so important in thinking. He helped me through one of the most emotionally depleting times in my life. He was a friend along with being a mentor and teacher. I am blessed and always grateful for my time spent with Mike. Unfortunately Mike passed away a few years back quite unexpectedly, a shock to all of us. I miss him. After retiring from my competitive bodybuilding amateur status back in 1988, in which I successfully competed in the NPC Nationals, I decided to move to Florida. Although, I did not win my weight class allowing me to compete as a pro, I was content in the knowing that I had reached my genetic potential without the use of chemicals that would possibly harm me. I had reached my goal… the best that I could be!

Competing to go to the Nationals 1988 I had a dream of opening a gym in Florida, however, that the dream never materialized for many reasons surrounding my personal life at the time. I did manage to open a small bodybuilding personal training business that was very successful. From what my bodybuilding career experience of 24 years at the time taught me and what I leaned from Mike, helped immensely. It helped in the way of allowing me to cater to bodybuilders, competitive and not, instructing them to stop wasting their precious time on mindless

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workouts and routines that did little to nothing for them and were actually stopping their progress and putting them on the road to progress each and every workout. It also allowed me to instruct professionals who were not willing to spend hours in the gym. Time is a commodity we can never replace! Another valuable lesson I discovered is that it doesn’t matter how old you are or what level of conditioning you are at the present time, we all have the ability to reach our genetic potential if we apply the right principals. “Billy's book, "R U Serious," is a must for anybody who wants to get in shape and stay healthy. Billy's training methods are so diverse; this book is great for the seasoned veteran all the way down to the beginner level. I am handling more weight with greater gains than ever before. Thank you Billy!!” Dr. Todd J. Bodanza (Age 41)

As a light heavyweight

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I -The Human Body Has Specific Resources and Needs! Recovery This statement stands out so profoundly as I thumb through muscle magazines and see the different routines that are posted next to champion bodybuilders as their SECRET routine. Don’t make the mistake of paying attention to all this hype! The human body whether you are 14, 50 or 30 years of age, has a limited resource of recover ability. Let me explain. Let’s say for the reason of keeping it simple, that you and I have only 100 shovel fulls of recover ability. Let’s also say you are a teenager with a 14 inch arm or you maybe a 50 year old with a 13 inch arm. You are new to the game of bodybuilding and you are able to do a dumbbell curl with 20 lbs for 10 reps. Great! The way the body works is not the way the muscle magazines explain it away, based on their implications of routines! The body as an organism first recovers from the exhaustive effects of the workout. Once it has recovered, whatever is left over goes into the over compensation stage, meaning, muscle-growth. We will get into the process a little later. It is sort of like this… lets say the workout is equal to digging a ditch in the body’s resources. You dig a ditch and that ditch has to be filled. Before any additional muscle can be built, you must fill the ditch. Once it is filled, the mound or muscle can be built. You must have enough there to pile on top of that filled ditch, which is now flat, so that there is a mound or hill to create after you have recovered from the workout. If there are only 100 shovel fulls of recover ability and you use the entire amount on just compensating from the exhaustive effects of the workout, or just filling the ditch, there is nothing left for muscle growth! Period! If the workout is too long or if compensation has not yet occurred, due to another workout being done before the body can compensate and then over compensate, muscle growth will not occur. Frequency You ask… how long does this take to fill in the ditch? It has been documented that it takes anywhere from 96 to 120 hours to recover or compensate (and sometimes up to 192 hours I have found personally and with some in the gym clients), let alone over compensate or build muscle once a stimulus has been achieved. NOTE: As you grow stronger and larger, your recover ability or the shovel fulls of recover ability does not increase! However, the demand does. Once someone with a 14 inch arm curling 20 pounds progresses to having an 18 inch arm curling 60 lbs, the demand on recover ability has just taken a quantum leap on his limited resources, thus it will take longer to recover.

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What? You say that you will start losing muscle if you don’t train three times a week or every day? Let me ask you this… how can you lose muscle if you still have not gotten through the compensation stage? Might you have a problem with your logic? This brings us to stimulus… Stimulus Stimulus can be equated to stress. There are a number of stresses on the body. When you go out into the hot August sun, for a limited period of time, your body over compensates to protect the skin by rushing a compound called Melanin into the areas exposed to darken and protect the skin for the next time you go into that intense sun. You don’t have to stay out in the sun for hours! If you did, you would blister and burn; overexposure! All your body needed was a limited intense dose of the sun! It may have initially gotten a little red but once you were out of the sun, the body went to work to compensate and then over compensate with a tan. If you went out in October on a cloudy day, the likelihood of you getting a tan would be very small. In fact, you could stay out for hours and never induce a suntan. The stimulus was not intense enough. In the same way, there are those that spend years in the gym and finally quit because they come to the conclusion that they just don’t have what it takes to build muscle. The truth is they may have been Mr. America but didn’t know it; they were out on a cloudy day most of the time!

Pose down for National Qualifier I competed as a middle weight here and won my weight class, to the Nationals I went!

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II- Intensity, the major factor of stimulating muscle growth. As I look through your run of the mill muscle magazine, I see advertising about all types of compounds, vitamins, supplements, potions, pills, workouts etc. There is a lot of mysticism around muscle growth. It matters not what you eat as a primary concern, as what you eat does not stimulate muscle growth. It is the stimulus within the workout. Once muscle growth is stimulated by intensity of exercise, then and only then, once outside the gym long enough, does growth occur. But, only after the compensation stage! Since we are mostly made of water, it does not matter how much protein you force feed yourself. Your body has certain requirements for protein based on your lean body mass. A 200 lb. bodybuilder requires approximately 72 grams of protein a day! A calorie is a calorie. It will make you fat and nothing else. It is the intensity that stimulates muscle growth. How much intensity is required? What is the magic percentage you ask? The truth of the matter is that it has not been determined what percentage of intensity of effort is the magic number to induce muscle growth. So, in order to cover all bases, we can only reason that 100% intensity of effort should be sufficient to stimulate muscle growth or in process…training to momentary muscular failure. There are other elements involved like a full range of motion and an intense contraction, but intensity is the key element to stimulate any process in nature, i.e. Suntan, Callus, and Muscle-growth. All are stress reactions requiring intensity. You will not develop a suntan in the winter on a cloudy day, you won’t create a callus by setting the table with fine china and you won’t stimulate muscle growth to your genetic potential by doing endless sets and reps short of failure. “Bill’s concept can be applied to not only bodybuilding but in every area of your life. It works!” Mary Smerker, Life Coach

Side Pose

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III – Duration is always a negative Remember, we only have 100 shovel fulls of recover ability. What ever is left over goes into muscle growth. The longer the workout the more of those 100 shovel fulls are used up. If we could stimulate muscle growth with a zero workout, 100 shovel fulls could go into compensation and muscle growth, rather than being used by the workout itself. The logical question would be then… how many sets should I use or start with, to stimulate muscle growth? Good question! Should it be 3, 5, 15 or 20 sets? Is more always better? And why? In our society many things are gauged successful by volume. More money, bigger house, nicer car, prettier woman, handsomer man… it’s always more. It is not so with muscle. Take this example: Look at the difference between a sprinter and a distance runner. Look at their thighs and what they do. A sprinter sprints full intensity for 400 meters. Why not 400 miles? Because it is impossible! There is an inverse with intensity and duration. But look at the sprinters thighs compared to the distance runner. The distance runner, because of the duration and low intensity of effort has stringy thighs, while the sprinter has larger muscular thighs. Because of the limited recover ability and the demand on the body’s limited resources and based on what we already know about what stimulates muscle growth, the logical place to start is with one! Yes one set. If one is not enough then we could surely go to two or three but be cautioned… an increase from one to two represents an increase of 100%. And why would you try to do a job over and over again? Why would you do with three what you can do with one? Once muscle growth is stimulated go home and let your body do its work while you live life!

Front Lat Spread

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IV – Reps are nothing more than a warm up till the last Reps are nothing more than a warm-up until the last rep is reached, which is the failure rep. In keeping your reps moderate, you can potentially enjoy an injury free workout career as this will keep the stress on the muscle low. Even the last failure rep is the safest because the muscle will not be able to exert sufficient force to create high stress damage. All repetitions should be deliberate without any swing or hoisting, rather should be initiated slowly, through a full range of motion, with a pause in the contracted position and a bit slower through the negative or lowering portion. Some have advocated a 4 second raise, 2 second pause and 4 second lowering. I prefer approximately a 3 second raising, 2 second pause and a 4 second lowering. To keep it simple, just do deliberate reps without any swing in perfect control… slow up, stop, slow down, just deliberate and you should be safe.

My training partner Pete and I in 1988 Nationals at prejudging meeting

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V- Genetics the variable Although we are made up the same physically and muscle growth is stimulated in the same way with you, me, her, him etc., we all have different genetic capability. Not everyone is going to have the genetics to become an Arnold or a Mike Mentzer. In the same way, not everyone has the same exercise tolerance… let me explain. An albino has very little tolerance to sun. Literally an albino can go out in the hot sun for a few minutes and have overexposure and not be able to go back into that sun for a bit of time, however, someone who is a Negro has a high tolerance to the sun and can handle more and more frequent exposure. The same goes for those with exercise tolerance. There are those who can train every 4th day and those who may have to train every 10th and even longer. At the same time some may be able to do 5 sets per workout and others only 3 sets per workout and sometimes only 1 or 2 sets! This is the only variable and I can help you with this if needed at the end of the book.

Great example of the difference in genetic potential Lee Haney (Mr. Olympia) and the author, Bill Sahli. Both at their all time best based on their genetics!

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VI – The Workout I am going to give you an example workout using the principals set forth in this book. First however, I would like to put forth some notes or guidelines while performing this or a similar workout. 1. All sets are to be done to momentary muscular failure done in good form. Once you can not lift the weight in good style to complete the rep, you are done 2. Use 6-12 reps on all sets except bench presses, incline etc, close grip bench…limit 3-5 reps and legs and hyper extensions 8 -16. All reps are done in good fashion, slow up, pause, slow down. No swinging etc except if you are doing dumbbell side laterals that require a slight swing to start the movement and possibly barbell rows, all others should be deliberate with a slight hold at the contracted part of the movement. A good gauge of movement would be 3 seconds up, 2 second hold, 4 seconds down. 3. One set only per exercise! 4. As you get stronger you increase 10% until you get 12 or more reps or 5 or more on secondary exercises (except for legs and back, which is 16 or more) 5. At first you are going to have to experiment with weights. If you start a set that is too heavy, take the number of reps you can do, and then adjust the next workout. Don’t stop and redo the set, just continue. 6. Use machines whenever possible. As a bodybuilder you are not after the neuromuscular coordination. Although your strength is relative to your progress and you will track it, it is not like a power-lifter that has to be in a groove with the performance of his lifts. You are after a full range of motion and an intense contraction. I find the best machines to be Nautilus, then Hammer Strength, Smith etc. (cables work to as in cable crossovers for the chest) 7. Get a log book and document your weight and reps. Even a one rep gain from one workout to the next is an indication of progress. 8. Warm-ups should be done based on you. I personally warm-up with a compound exercise mainly for a couple of lighter sets to just get the blood in the joint and muscle and maybe one set with an isolation movement and am ready to go. You be the judge of when you are warm or not. However, you do not need aerobics, biking, running, walking to warm up. Remember, this is a high intensity sort of a workout and is very demanding, so warm up only as you find necessary to proceed safely with your workout. The movements will give all the stretch and flexibility you need so stretching is not necessary either. 9. If you come to the day of your workout and you still feel tired on that day, take not only that day off but the next and train the following day. Don’t worry; you won’t loose muscle or strength. This means you are still in the compensation stage. If you still feel tired, take another day or two, preferably two! 10. Using Pre-exhaustion…Pre-exhaustion is a technique where you use an isolation movement to exhaust the specific muscle you are working then following immediately with a compound movement that hits multiple muscles. i.e. Dumbbell flies or cable crossovers hit the Pecs specifically, the front Delt secondarily, but not the triceps to any large degree. Barbell Bench presses hit not only the pectoral muscle, but very much the deltoid and the triceps. In fact, it is

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usually triceps strength that limits the bench press and the Pecs never really get sufficient stimulation. So we do a dumbbell fly first, exhausting the Pecs and then a bench press or machine bench, while the triceps are still fresh, to push the Pecs beyond and stimulate growth. There is no rest between the two exercises using this technique. 11. Some changes… lat pull-downs will be done with your palms facing you rather than away from you. Much like you did chin ups as a child. They will be held closer. Benches will be done close, shoulder width and descend with arms pointing out rather than close to your sides to stretch the pectorals. 12. Your workouts will be performed every 4th day or longer but not shorter. So your workouts will land on Monday, Friday, Tuesday, Saturday and Wednesday. Then start over OR Monday, Friday, Wednesday. Then start over. Both work well. “I have had the blessing of knowing and training with Billy for 20 plus years, what a blast. In most aspects of life we are taught more is better yet as we come to our own truths from within we realize simplicity is one of the keys to a fulfilling and balanced life. As a structural (massage) therapist for 12 years I see the physical effects of stress daily, the body requires time to heal not only from the training itself but from our daily routines as well. Billy has formatted a precise, extremely effective training routine explaining in detail the scientific basis for less is healthier. What you see on these pages is exactly the same routine and philosophy that we have used for years. Thank you my friend!” Peter C. Lowden, LMT

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EXAMPLE WORKOUT Workout and Body Part #1 Chest and Back

Exercise

Reps

Pre-exhaust next 2, no rest

Dumbbell Fly, Cable Crossover or Pec Deck or Nautilus Fly

6-12

Smith, Hammer or Nautilus Bench Press or Incline Lat Pull downs (hands facing you) Pulley Rows (with V bar) or Hammer Rows Shoulder Shrugs

3-5

Leg Extensions

8-16

Leg Press (start first rep with hands pushing on knees to relieve pressure) Leg Curls Hyper Extensions (Free or Machine) Calve Raises on Leg Press

8-16

Lateral Raises – Dumbbell, Hammer, Nautilus or Cable Rear Delt Raises – Dumbbell, Hammer, Nautilus or Cable Curl – Barbell, Hammer, Nautilus or Preacher Triceps Pushdowns

6-12

Close Grip Smith Bench Presses (Hands with Thumbs distance away from each other or closer) Some advocate dips instead of close grips, however, I find that although dips are the squat for the upper body, they may be shearing on the shoulders and bother you. If you choose to do them they can be done on a dip machine also, that are in many gyms now or with parallel bars. Repeat workout #2 to repeat the cycle and start over

3-5

#2 Legs Pre-exhaust next 2, no rest

#3 Shoulders and Arms

Pre-exhaust next 2, no rest NOTE:

#4 Legs

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6-12 6-12 6-12

8-16 8-16 8-16

6-12 6-12 6-12

VI – Progress and your log book As you progress make certain that you log each and every workout. I log the day, date, and my bodyweight and make notes with the amount of reps or weight I went up. You can use a normal school notebook. Here is an example of a logged workout Friday June 8, 2007 Bwt. 198 Notes: Feel good today, took 8 days off since last workout…. Ate great yesterday about 3,000 calories. Dumbbell Flies – 90s x 8 reps (up 2 reps) SS Machine Bench Press – 130 x 6 (up 4 reps) Pull down – 200 x 5 (new weight, too heavy, adjust next workout) Hammer Row – 125s (250 combined) x 13 reps (great! Next time 140 ea) Barbell Shrugs – 275 x 9 (up 1) As you go up in reps and weight make note of it. When you reach max or greater reps, increase the weight approximately 10%. Gradually decrease your sets and put more space between your workouts as you get stronger. You could for instance drop the pulley rows or shoulder shrug from the first workout The leg curl from the leg workout # 2 and then the hyper from leg workout # 4 The triceps extension or the close grip (or dip) from workout # 3. (The above example workout is almost exactly what 3x runner up Mr. America and IFBB Mr. World; Peter Grymkowski, gave to his friend Roger DeCarlis, back in 73, except Peter recommended it done in a week’s time frame instead of 3! Peter was awesome and went on to buy the Gold’s Gym!) If you must do abs do them in one of the 4 workouts only but only after your workout is finished. If you have weak abs do them in two of the 4 workouts. If you have fat on your waist but hard abs, don’t bother, only diet can help that. This brings me to… “My name is Barry and I have been practicing chiropractic for the last 13 years. I have also had the honor of knowing Bill Sahli for the same amount of time. I met Bill right out of Chiropractic College and had the privilege to train with him. I have learned more in the five years with Bill than all of my 12 previous years of weight training. Bill's training methods will allow you to spend less time in the gym and still achieve incredible results. I still incorporate Bill's principles in my workouts and have reduced the risk of injury and have maintained a shape and lifestyle that I am very proud to possess. Whether you want to lose weight, firm up or put on size, Bill Sahli is the man to call.” Dr. Barry Bodanza

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VII – Nutrition A Balanced Diet Please don’t make this complicated, it isn’t. Follow a well balanced diet, based on your caloric requirement. If you want to get an idea of what calories you require, take your bodyweight and multiply it by 10. Then, multiply it by 2 and add to the last figure. i.e. 200 lbs x 10 = 2000 calories. 200 x 2 = 400. 400 + 2000 = 2400 calories for a 200 lb body. (add additional calories used beyond still and resting. i.e. cutting wood etc.) A more accurate way is to keep track of everything you eat for 3 days. At the end of 3 days, if you have not lost or gained, divide that by 3 and the result is your daily maintenance level. If you want to loose fat, decrease no more than 500 calories a day. If you want to gain, try increasing 250 a day over your daily maintenance in a balanced fashion. Below is a link that will give a wealth of information about what constitutes a well balanced diet…. http://www.mypyramid.gov/ Keep it simple, it is the stimulus and then the rest that creates muscle. The diet supplies the nutrients to accommodate the growth. Anything over that which is needed is excreted and in the case of macronutrients, laid down as body fat. As long as you continue gaining strength as documented as weight and reps in your log book, you are gaining muscle. In most cases a strength gain will precede a muscular body weight gain. Additional Calories In order to gain optimally it may be necessary to supply your body with additional calories in order to have the substance necessary to add additional muscle. Although it has been documented that extreme muscular gains have resulted on a deficit of calories present and those calories were borrowed from another source, such as a fat source, it is wiser to supply additional cement necessary to create that growth. I would suggest 250 calories in excess of your normal level or if you are extremely thin, 500 calories. Supplements On a well balanced diet it is not necessary to add supplements; unless you feel that you are not maintaining a perfectly balanced diet. In this case try adding a multi vitamin/mineral tablet. This should work perfectly. Also, remember, we are mostly water, make certain that you drink enough water. A good rule of thumb I use is take your bodyweight, divide it by two and this is the amount of water you should be drinking. If you weight 200 lbs, drink 100 ounces of water a day. Below is a great place to calculate it…

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http://www.csgnetwork.com/humanh2owater.html One supplement I have used and would recommend, Creatine. This is necessary for intense muscular contraction and is not present in the diet in any great supply. If you are considering a supplement, this one may be worthwhile for you.

Training partners Russ and Bill early 80s just before the night show

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VIII- Visualization Your mind doesn’t know the difference It has been found that the mind does not know the difference between what is real and what is not. It has been tested in athletes. There was a test done where athletes were asked to run through the workout in their mind and the signals were scientifically monitored. Next they did it physically for real. There was no difference in the signals. Arnold would visualize his biceps like mountains when he trained and you can tell from pictures of him in his competition days, he had one of the best sets of arms there was. I personally have used my own visualization technique and self hypnosis while I was power training, which I liked to do on occasion as I liked being strong. I would relax my body one part at a time. I would feel a warm and heavy feeling in each body part until my entire body felt totally relaxed. I would then see myself at a beach and my thoughts were people at the beach. As those people left so did the thoughts in my mind until I had no thought in my mind whatsoever. Then, I would picture myself on a weight lifting bench with 400 lbs in my hands on a bar and it would feel light to me. I took it and easily bench pressed it with explosive ease. Once the deed was done, I would tell myself that as I count backwards from 10, I would ease back into my day. When I awoke I would feel fresh and invigorated. This technique allowed me to break the 400 lb bench press barrier that I held in my mind. Why… read on! The filter Your mind is like a filter. You as a spiritual being can accomplish anything; you have the power of the source! But your ego, the filter, has been programmed by your lifetime of experience with limiting ideas and beliefs. Reprogram the filter and change the outcome! So what did I really do in my visualization above? What was I doing? I was reprogramming my belief system, my ego. My ego, my outer mind held a block. My inner mind knows no block, so… I just created an exercise to allow my ego to bend the program. Like Neo in the Matrix! Bend the program. You can change the program and the outcome in an instant if you practice. I could remember when I started deadlifting,, I could not ever get past 315 lbs. I could not even lift it off the floor. I couldn’t understand why? I did 290 like nothing! Well, it occurred to me that the weight at the time looked so heavy and because of it a block was created in my belief system. I walked away after missing it numerous times. I realized that it scared me, the weight did. So I took 20 minutes and came back without thinking of anything whatsoever except the style of the exercise, how my forearms were against my outer thighs, how my back was arched backwards and flat, how just before I lifted the bar, I preloaded the bar, actually pulling up a bit to bend the bar so I didn’t have so far to

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pull it. By just taking 20 minutes to change my mind, I deadlifted 315 easily. I went on to deadlift 830 unofficially! I wasn’t afraid of it anymore. Whatever you believe, you can out picture in your world Although this is a bit esoteric, it has been proven over the ages, whatever picture you hold constant in your mind, with full belief of achieving, that picture will out picture in your world. Visualize what you want to look like, hang pictures around yourself of what you want your arms, chest, back, shoulders, legs and calves to look like. Start seeing it so clearly in your mind that with your focus you create exactly what you want! You can move further in learning on this through my R U Serious – High Intensity Audio Seminar found at http://www.ruserious.info

Whatever you believe, you out-picture in your world! Whether you choose to be a champion bodybuilder or the picture of health, visualizing and holding that picture in your mind, can help you get there!

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VIV- My Thoughts Bodybuilding has treated me good throughout the years. My motivation in writing this at 49 years old was to let others know that strength, health and life can go on literally forever. I have always been a seeker of the truth, and that is what shall always set you free. Don’t waste your precious time blindly following routines and gurus that are not serving you. R U SERIOUS? Then…take the first step in being free and being a free thinker. Think logically and use what was given to you to be the best that can be for yourself. I have no special talents that you don’t, except choice and inner strength, as you have. You are a diamond in the ruff and don’t even know it. Mike Mentzer had a huge affect on my training, thinking and understanding, along with on me personally. He was truly the teacher and mentor who had the courage and fortitude to bring high intensity training to where it is today. I, although a teacher, will always be a student of Mike’s. Mike didn’t just tell me how to train…he taught me how to logically think through it myself so as to be able to go on. He gave me the goods not just the label. While talking with Mike Mentzer about my personal training business, in which he helped me dramatically… I asked him, Mike, should I get certified to be a trainer? As Mike usually cut through all the fat he answered… “The Wright Brothers created the flying machine and had only a second grade education, a piece of paper says nothing of your qualifications, so…no you don’t!” Wisdom! See, I have no qualifications other than my experience, desire to learn and grow and think for myself, as do you! In addition to the products on R U Serious and for more amazing products from a legend, teacher, mentor and thinker, go to http://www.mikementzer.com/ and meet Mike Mentzer. You will be glad you did! I wish each and every one of you the very best in your life path to success, in whatever and all avenues you choose! If you would like to contact me for personal instruction over the phone and/or by email, and if U R SERIOUS...drop me an email at [email protected] and put in the subject line. I AM SERIOUS! I will answer you personally. Best Regards, Bill Sahli

Bill Sahli ® All Right Reserved

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