 I've probably talked a lot, hopefully I haven't sort of, you know, and as I said, it is a learned process. It's not going to be something that you will learn in five minutes, but I hope you sort of do move towards that way. I've sort of really opened the questions now because I really want to sort of you to ask me, and I'll do one best to explain or we'll explain it to you. So we've covered a whole lot of territory, but yes, sorry, yep. Yeah, yeah, yes, thank you. Hi Stephen, thanks for the talk. Yeah. Just got a question. How do you know if your work's a specific muscle group what the maximum weight, like that you can lift? Yeah. If I just go back to the form, okay, now this is where, you know, this is, I suppose, my best way of explaining it, if the form breaks, I've already got too much weight. Also, maybe we'll use time under tension method. We're aiming for a certain time we want to do it, like, you need to get in this a bit later, but if I'm doing a seven second rep, okay, and I want to do 10 reps, then I've got to get like 70 seconds, you know what I mean? If I can't get that far, so I might be trying to say a bit more endurance or something, I might need to reduce the weight a little bit, but definitely form. And look, sometimes, and I've done this lately because I'm just probably reevaluating myself a little bit and reevaluate the form. For a little while I reduced the weights a little bit and I went back and really focused on the form to make sure I was doing it correctly, you know what I mean? So it's a little trial and error, but definitely your form will sort of determine one factor and maybe what your goal is is sort of going to determine the other factor. But as I said, it was really good going backdrop, reducing the weight and just contracting muscle. And you know, so does that sort of answer your question? And look, if you can still handle it, go up and wait and probably don't make the jumps too big either. I just want to ask before you had to slide up the 12-minute strength training because... The body by science one, yeah, yeah, yeah. Can you elaborate on that a bit? Yeah, yeah, yeah. Glad you found out that. Look, again, probably with one of Doug McGuffins, when they wrote body by science, basically what they've done is they've worked on about two minutes per exercise and per muscle group. So five, two minutes on an exercise, for example, is 10. Then a few seconds or something while you're changing. It didn't stop between the exercise. Okay, so you went straight from, you know, it's a whole body workout, okay, in the one exercise. But if you look at all the muscles you've targeted, you've targeted every of the major muscle groups in the body through the exercise. Like the legs, hips and legs and that. They're using leg pressure squats. Your back has got your arms as well, you know what I mean? It's like you're pulling with your biceps and that. Yes, Frank. When you say strength training, you're talking about the one-to-three rep range or... No, no, no, no, no, no. Or you're just talking about a general circuit. Like a general circuit. Now, again, Doug, sorry, he was using a super slow method. Which is 10 seconds up and 10 seconds down. So you're doing about... If you look at rep range, that's a set of 10-fold. That's about four or five reps. But each rep's very slow. There's no momentum whatsoever. Honestly, when you do it properly, it is brutally hard. But you won't do it in the sense, first up, it's going to take you a little while to get your weight sources out, you know what I mean? And no, exactly. Look, if you try to do it on a commercial gym, you'll find it hard. Because you won't be able to get to the next equipment. You know, a moon piece of equipment. But it's... When we recruit muscle fibres, we recruit them in an orderly fashion. It's sequential. You can trial this yourself anyway. It's quite easy. Because when you do the first couple reps, you might recruit a small percentage of what we call slow for treating fibres. As you progress through the set, you should start asking your muscles to recruit more fibres. As you're getting... You'll feel this deep burning sensation down in your muscle. And as the fibres start to sort of get... Some fibres will be dropping out and some fibres will be being picked up. And that's how we sequentially and physiologically recruit or use muscle fibres. So by the time you sort of move to the end of the set, you've worked every fibre. So they've worked from the slow fatiguing. It does booking body by side. Which is just first the fibres you use. You work your intermediate fatiguing, which is what most of us use anyway. It's in the middle. And then you actually work down towards these fast fatigues. So the slow fatiguing ones we use quite often. Every day you're using them now. You just use them, you know what I mean? The intermediate ones you probably use a little bit when we've got to walk upstairs or something like that, you know what I mean? But we use those really deep fibres. Those fast fatiguing fibres requires a hell of a lot of effort. And you'll know when you get them. As I say to all one people, you know when you get the fibres because you'll just feel that it's done. It's all there. If you're not getting them, you've not quite got it right. You know what I mean? So you've done everything as far as the muscle is recruiting sequential fibres with sequential fatigues from smaller to larger. And as Doug's writing his book, people won't believe it. But there's people making some great progress on it too. But he doesn't always, he changes his programme. Everyone changes, you know, and we don't always do it. Just saying, but if you look at what you need to do, basically... Bang. I'll give you a work out one day. Cheers to me. Cheers to the speech. It's really good, very informative. If I wanted to train for speed, will it still be beneficial or should I be doing something else? No, no, no, no. It's the same sort of... Working the fast, which must bother you. Exactly as I said, if you work through all the fibres in the same orderly fashion, you'll recruit them. Now, when you talk about speed, and this is what we talk about in high-intensity trainings or the world, you're not... Are you talking about your speed for sport? Sport speed, yeah. You practice that sport and you practice it far. There's no exercise that will help with that speed of movement. So you practice the skill and you practice that getting faster. You practice... Do your strength training to get yourself as strong as you possibly can to actually be able to undertake that sport. Yeah. So just practice trying fast. Look, you'll find a few variations again, but here's what I've got to say. Do you believe HIT is the best sort of training method for a bodybuilder? The reason I ask is because I've actually seen and read Doug McGuff's book. Yeah. And he's not really the most biggest guy out, if you know what I mean. Look, that's a really good question. Yeah, no, no, no, no, no, no, no. Because look, I suppose in a sense, look, I'm not the biggest muscle I've got, I'm nearly 60, you know what I mean? I'm only too many 60-year-olds as long as me. When I go to the gym, I look twice as much as most 20-year-olds. I don't even realise how much I'm lifting to see what's on the bar. We sort of talk about genetics a little bit. You know what I mean? Now, if you look at KT Beata, you know what I mean? There's one of his. Now, KT Beata, they were doing a bit different in the old days, from the big five. And I will admit probably the big five won't make you that massive if you know what I mean. It'll make you strong. But you probably, when you go into bodybuilding, you're going to have to probably do some specialisation in other muscle groups. Well, that's right, like calves, for instance. Yeah, yeah, yeah. Because you won't get that from the big five. No, no, no. You'll probably have to do some specialisation. So, while we talk about the big five, sorry, is that core sort of group of exercises, and then you can come off that. When I do my program, I do about 10 or 12 exercises, you know what I mean? And I do single-join exercises, things like that. So you isolate certain muscle groups, yeah? Yeah, isolate certain muscles. I don't do it all the time either. But yeah, sorry. Sorry, hogging your microphone in. How do you grow calves? Ah, well... Carp raises? No. I know a guy that's very big, very short, but very big. Yeah. And he's grown his chest, his arms are in. Natural? Yeah. But supposedly, he doesn't lose it unless he doesn't train. And the one thing he can't grow is his calves. Okay, if you... There's a couple of little different things here, and we go about the genetics now, and there's muscle lengths and muscle belly we talk about in the high intensity world of lengths. A lot of guys had... If you look at even those guys there, they all had different sized calves, you know what I mean? Now, so each one calf can only grow at a certain length, you know what I mean? There's a quick test in one sec to do, but remember I said if I... I would look that he's probably wet in quite a sense that he's done all this and not done the legs, you know what I mean? Big, big quads, just the calves. Look at the insertion points of the calves, you know what I mean? But if you simply want to do a genetic test of how big your biceps can grow, we can do it quite easy. If everyone just one minute or half a second grabs their arm like this, put it like that, put two fingers in here or put a couple of fingers in here, I guarantee there'll be some people who get two or three fingers in and I guarantee there'll be some who can only get one finger in. So all those people with different bicep lengths, their bicep will only grow to one size. They all did take different... Well, you can... No, you can't. The shape will come a little differently in that term, but you can look. It's a simple test, though, to see where the tendon crosses over in the bicep and we'll all have different sort of distances there. So all our muscle belly lengths will be different and they'll all shape differently regardless of what style and type of training we're doing, if you know what I mean, for the bicep. So I'll do my bicep. For example, guys in the gym that do both the same program, look at them, totally different shapes, because this is a genetic factor that we've gone through and that's another whole sort of part of it. But some of those guys, even though the old bodybuilders are guys there who like casing them, other guys won titles in that because they all had different shapes and one of the things they said in the old days in the Ellington Darden book, you said if you cut the head off all them old guy bodybuilders, you'd know who they were. You'd go and look at the guys these days and you'd cut the head off. You wouldn't be able to tell the difference. You wouldn't know which one was which. They all looked the same. They all had differences about it, you know what I mean? They all had a different sort of shape in you. Look at Sergio Olivia, you know, his whole bicep, he couldn't close his arm, he couldn't close his, flex his bicep any further than that. You know what I mean? So for the bicep, look over here. So you've got all those genetic factors but his calves, if you look at his calves, it's probably short. Alright, let's give it up guys. Awesome speech.