 What I tell people to do when they're training on their own, when they don't have somebody there to assist them with forced reps, which I use as more of a teaching tool than anything else, I tell them that they want to go to the point where they can't continue in good form, and when they get to that point, even if they're absolutely certain, there's no way that they can move the weight. They should continue to contract against it for a few seconds, and while they're doing that, they should gradually attempt to contract harder. If after about five seconds or so, it still doesn't move, then you don't just set the weight down. You still, depending on where you reach momentary muscle failure, if it's in the mid-range or close to the endpoint of the exercise, you still want to take your time lowering the weight, but by spending a few seconds after reaching that point, gradually, you don't want to shift your body around, you don't want to do anything to cheat the weight up. Again, the goal isn't to make the weight go, it's to fatigue the muscles, but to know that you've gotten to that point, it helps to gradually try to squeeze a little bit harder for a few seconds. If after a few seconds, it doesn't go, it's probably not going to go, but also by doing that on a consistent basis, I think that people learn to contract harder over time. Unfortunately, and one of the most frustrating things when talking about high-intensity training without actually being able to put somebody through a workout is that intensity of effort is very much a, it's one of those things that unless you have experienced it, unless you have been put through a workout by somebody who knows how to push you and get as much work out of you as possible, it is difficult for most people to relate to what they are capable of. When I started training this way, I thought I was training hard, and I was pushing to what I thought was momentary muscle failure. I thought I was maintaining a pretty good pace during my workouts, but around 1994, I started working for a guy named Mike Moran, who was a phone client of bodybuilder Mike Menser, and we had talked, and I was training people at another gym, their gym was closer to the college, and it just turned out that they were also doing a high-intensity training, so it was a good fit, and he said he was going to put me through a workout, and it was, what I had previously thought of as a 10, on a scale of one to 10 with intensity of effort, became about a two or a three after that workout, and we have done the same to a lot of people since then. One of the also frustrating things is the high-intensity training program that we had there was derided by a lot of the bodybuilders that worked out there. They thought that was no possible way it could work, it is too easy, it is only lifting for 20-something minutes. Occasionally, we would convince some of them to let us put them through a workout, and this result is typical. I had a guy, and he was supposed to do deadlift, leg press, pull down, chest press, row, shoulder press, heel raise, just a circuit of hammer strength machines. We got as far as the compound row, and he asked to be excused, he said he needed to go to the locker room. I didn't see him for another two hours. He had gone in there, thrown up, and then laying down, and just fell asleep on the floor. When I saw him again, he was sitting in the front lobby, pale as a ghost. Now, this is the guy who's fair-skinned redhead, so he was already relatively pale. He was even paler. He looked like he was in shock, and asked him if he was okay. He said, yeah, his girlfriend was going to come pick him up to drive him home, because he didn't think that he would be okay to drive. We didn't see him again for about a week, and when he came back, he was doing the same stuff that he had been doing previously. And I asked him, well, why are you back doing this? He said, well, your way is too hard. And then these were people who were working out. Well, it's a really, really difficult thing to get across in words or in writing, even in videos. It's difficult unless you can experience it yourself. Now, it helps to have a good trainer. Unfortunately, while personal trainers are a dime a dozen, you can walk into any busy area, throw a rock in one direction. You'll probably hit one. Trainers that have any idea what they're doing are extremely hard to find. You would be better off finding somebody that was equally motivated as you to improve and to partner with them during your workouts and push each other than you would going to most trainers, because most personal trainers will at best waste a whole lot of your time and money, and at worst probably injure you or at the very least over train you. So it's again, I would recommend when you think you've reached the point of momentary muscle failure to continue contracting for a few seconds. And keep in mind, your goal isn't to make the weight go. Your goal is to try and fatigue those muscles as deeply as you can. If after a few seconds it doesn't go, you just want to stop at that point. Now, if you do have a training partner, I would have them occasionally, and it's important that this be occasional, occasionally assist you with a forced repetition. And when they do so, they should do so while applying as little assistance as necessary for you to just barely continue. Now, the reason I say it should be occasional is because if you are doing forced reps on a regular basis, if every time you do an exercise you know that your training partner is going to give you two or three forced repetitions, you're going to tend to hold back a little bit and reserve of that in anticipation of having to do that continued work. So it should be kind of a surprise thing. You should not know that you're going to do it until you're doing it just to prevent thinking about having to hold back. Okay. Oh, you're welcome. Any other questions? What would you advise to someone who just has weights at home? Just has weights at home? Okay. Yeah. Do you have a rack or just the weights? Just the weights. If you have just weights at home, what I would recommend for a basic routine, actually, before I go in any program, almost anything that is done hard and progressively that addresses all the major muscle groups and has a volume and frequency that is appropriate to you is going to produce good results. Doesn't matter if you're using machines, doesn't matter if you're using free weights, doesn't matter if you're using body weight. How you use them is far more important than the tool you use. Proper use of primitive tools is going to give you much better results, much more safely than improper use of the best equipment in the world. Again, Bill probably covered all this in more detail than most people can hold onto. So, pick up this book. That will give you a good idea of how you can do this with the free weights. But now what I would recommend if you've just got free weights at home is you want to be able to cover all the major muscle groups. Minimally, you want pushing and pulling movements in horizontal and vertical planes, and you want to do some type of a squatting or leg pressing movement. You want to do some type of a hip hinging movement. That covers almost all the major muscle groups right there. To that, you could add a neck extension inflection for the neck, which doesn't get that much work during the other exercises unless you're doing pushups and inverted rows where your body's horizontal and the muscles are working to maintain head position. And I would also add calf raises to that and direct grip work if you find that your grip is a limiting factor on these other exercises. But with nothing but, is it barbells or dumbbells? With nothing but a barbell, you could perform, and I would start with bodyweight squats. Again, in the manner that I described, or using L's 30, 30, 30, but not starting from the top. I would start from about the halfway point. So, either bodyweight squats starting from the halfway point for legs or, and you could alternate this with a deadlift for the upper body pushing movement. Do you have a bench? Okay, pushups. And pushups done correctly can be made as hard as you need them to be for the arms rowing. Now, I recommend if you don't have something to support the chest on doing the rows one arm at a time. If you've got, if you don't have a bench, you can do a one-armed row bracing yourself on your knee. Oh, wait, oh, you got barbells. That's right. With a barbell, I'm not as much of a fan as bent over barbell rows as dumbbell rows. Reason being, if you are doing a barbell row, holding yourself in this position after a while, depending on what you've already done for the glutes and hamstrings, you start to focus more on just trying to maintain back position and pulling the bar. It's a little bit easier to do if you've got a dumbbell where you can be supported. But with a barbell, with the rows, you could do the same thing. But I would recommend limiting the range of motion to the top half to make the exercise harder so that you don't require as much weight so that it's less difficult for the muscles of the glutes and hamstrings and low back to maintain that. For the shoulders, overhead pressing. And Bill, did you talk about shoulder angle and the glenoid fossa and avoiding, okay, if you're going to do an overhead press and correct me if I'm off on this, Bill? People like to categorize exercises in terms of front, back, side, but 90-degree angles don't always work out so well in certain movements. And if you're doing a shoulder movement, you don't want to have your arms weight way back here going up and down. You want to have the elbows in a little bit. Anyways, I'm going off top of this. But you want to do a standing press with a barbell for the shoulders. We'll cover that. Now, the only thing that's really difficult to get without some sort of a chinning bar pull-down machine is that vertical pulling movement. What I would recommend is getting a chin-up bar. And ideally, you want something, and what I'm going to recommend for a chin-up bar is that it be installed at a height that you can reach it without having to jump. You should be able to reach it flat-footed. And the reason for this is if you have to jump, you're not going to be able to grip it as precisely. Also, as soon as you catch it, you're suddenly loading up the shoulders. Instead, what you want to do is be able to grab the bar and then very gradually transfer the weight from your feet to your arms so that you're not suddenly loading them up. So if you've already got barbell, you can do pretty much everything that you need with that. But I would recommend adding a chin-up bar to that for that vertical pulling movement. Any other questions? Thank you.