[Music] so arold you're you're known for being one of the most intense individuals in the gym did that fire just click on when you walked in the gym every day or was it did it take a few sets to get to that point or were you ready to rock as soon as you walked in the door well you know because I was so enthusiastic about you know achieving my vision and turning my vision into reality and uh winning one Championship after the next there was always excitement and enthusiasm there so when I went into the gym I put my gym bag down and I immediately attacked the weights there was no I mean many times we started out by doing maybe uh three four five minutes of ab work and the beginning to warm up you know to do maybe 500 uh Roman Chair sit-ups or something like that to warm up and then we got right into it or we go right into the the whole thing but I mean it was right away warm upet then the next wait up next way up boom boom all the way to the top and you just can't do it and super setting everything was always super setting super setting super setting and three pumped sets and four sets in a row five sets in a row so it really it changed in what exercise we did but it was always all out and like I said the training partner was always responsible to challenge you at all times so that was the thing I challenge my training Partners if it was Frank Zayn if it was Dave trer if it was Sergio liver whoever with the training partner was in any given moment we challenged each other kind of in a fun way but I mean there was challenged just so that you don't slack off so you don't give yourself a break so one of the things that you made popular was the Super sets and tri setting and uh surprisingly enough there's a lot of kids in the gym nowadays that don't even do those things so what makes the difference in the workout when you add those variables I mean it makes the pump completely different correct well it makes the the pump completely different but it also the the muscle response differently if you do a pushing exercise and a pulling exercise let's say for instance with bench bre and with chinups so it was always it worked much better when we did a set of bench press and immediately after that went to the chin up bar and did a set of chinups by that time the pectral muscle has rested so now it's time again to go back and to do the bench press first of all you train twice as fast and number two it's a better pump it the muscle response better than that you get more definition and muscle Separation by doing that so it really worked well and sometimes we even not just did a super set but did we did three four sets and I mean I was training with the with Sergio liver and Sergio Li in Chicago when I worked out with him in 1969 he was doing like four sets in a row it was kind kind of common practice and so I said to myself I was doing like three sets in a row that was common practice for me so he actually pushed me to do four sets and to thank beond and to do five because he trained with B gaer who used to do six sets in a row so so I it opened up a whole new thing for me just like reg Park did when it comes to calf races where I did always like with the 300 pound calf races and 400 pound calf races but all of a sudden I saw Rich Park doing with a th000 pound calf races and I said oh my God and everyone thought about that you know that is humanly possible and then I pushed myself to go up to that level so I mean this is what what it is you got to push yourself all the time because remember the body doesn't really respond to the same thing over and over but you got to always give it the extra punch so I think Super sets and triple sets and quad triple sets and all those kind of things create that kind of extra fire in a muscle well that's one of the things we're creating by this blueprint series is to bring back the volume training a lot of people have gotten away from because they think they're overtraining so what do you have to say about that well I think that uh I liked to be a little bit overtrained because to me I responded better and I got more definition because remember in my days we were not as sophisticated when it comes to dieting uh and we didn't have the food supplements that are available today with getting definition and you know cutting down and all those things we had food supplements that were really good for gaining weight but we didn't really have much available to lose weight so to me my way of really getting defined and getting kind of a really mature definition rather than just dropping quickly 10bs or 15 PBS with a watermelon diet or something like that which just you know depletes your body from all the fluid but then you get cramps on stage when you pose and when also in the gym and so so that's not the right way to go so I always felt like if I do instead of 20 sets 30 sets 35 sets of body part so I went all out especially before competition when I wanted to cut down it was to pile on as many sets as possible because remember that after you do the bench press you do the incline press and the dumbbell incline press and the flies with the dumbbells and all this stuff now you still have to do the dips for the lower pectrum muscle then you have to do the the exercise for the station so now they do cable crosses in front so now you're 30 sets right and then you haven't even talked about the pullover with the dumbbell which was my as you remember we talked about that my favorite exercise to lie across the bench and to have a heavy dumble like 100 120 PB dumble and to do like 15 reps of that to get great Catos to expand your rib cage and all those things so yes you were tired yes I had to come back for the second workout that night but so what yeah so what I mean it's still not as bad as working in a coal mine at 1,500 ft down below the ground get a dollar a day like they have done in South Africa when I went down to to visit Rich Park that was terrible work working out in the gym 5 hours a day you know I never felt sorry for myself let me tell you that it was it all paid off absolutely so you're a pretty big guy obviously so 245 doing pull-ups and the volume that you did pull-ups because a lot of people just say oh well I'm too heavy for that that's for a light guy or but talk about the difference it makes doing the wide pull-ups or the taper the close ones that you and Franco used to do all the time tell them how key that is in the program well I think that if you first of all all exercises that you do with your own body weight are great if it is sit-ups if it is leg raises if it is dips if it is chinups all of those things are terrific so I'm a big believer in that I think chinups when you weigh 240 lb you ought to have the strength of a 240 lb guy right and if you weigh 180 like Franco of course he did chinups easier but it was pound for pound stronger than me so that's why it was easier for him he put around his waist sometimes 40 lb a 45 lb plate and needed chinups like nothing you know and I put on around my waist 20 lbs and I was struggling with the 20 lb so but we did it because it was the only way to really open up those wings the shoulder blades and the lats and really create the width because lats is not for thickness of the back let's not fool ourselves here it is all for with I mean as you remember Steve Reeves he did a lot of chinups and a lot of pull downs and he got this enormous wide back but he didn't have much thickness because he was not a big believer in rowing so the rowing exercises if it's tea rowing or one arm rowing or wide grip rowing with a barbell all of those exercises okay rowing all those exercises are specifically for the thickness of the back and then you can direct it if it should be lower it should be higher it should be more in the center more in the outside and all things depending what exercise you do when you were key for mind muscle connection so when you were uh you know I saw lots of Clips when you're training biceps you're flexing them in between you're looking at the the pose in the mirror like talk about when somebody's training what what should they be thinking about when they're working that muscle how they should be squeezing and should they be paying more attention than they probably are I think the biggest mistake is that you go to the gym and you go through the motion but you don't really have your mind inside the muscle so when you do a bicep curl I can't just stand there like this yeah you can I've seen the guys training with me also 4 hours a day 5 hours a day but they look like and why did they look like is because they didn't concentrate they did the same exercise but they went they stood like listen it and they looked sideways kind of like they were bored because they didn't even know why they were training that they were not inside the bicep or inside the L when you do the rowing and you pull back and you Flex the the the the upper back and the center the back and then you let it down and you stretch it you think about that the wing is coming out now or like a curtain is opening up you know we always thought about the curtain right this is when we did our L spread so you got to think about those things when you do calf races and I do my donkey calf races I got to be inside the calves and to make them split to make them open up when there's guys sit on top of it you know first three guys then I have one guy jump off and with two guys then have another guy jump off there there's one guy left and on my back sitting in doing donkey races you know some people looked at this this guys do some kingy thinging but anyway there was something else The Strangers they didn't know what we were doing but I tell you you got to be inside the muscle the same is when you do chest I mean when I when I'm finished with a bench breast immediately I step in front of the the mirror and I flexs I hit the shot I want to see everything how it works right and the same is with the cable crosses when you do afterwards cable crosses I want to always see what happens and therefore it goes to another subject which is posing posing is so much part of training that you should never do an exercise without hitting a pose right afterwards if you do a Jin up why not hit the back pose when you do um a chest exercise why not hit a chest ex a chest pose or a most muscular pose when you do a bicep exercise why not hit the bicep pose I mean that is always part of it so posing throughout your training is absolutely essential besides just the posing training afterwards that you have to do anyway at least 30 minutes to 45 minutes but the more you pose and the longer you hold your poses the more you control you're going to have on stage and this is why so many of the bodybuilders are having a difficult time on the stage to put in their stomach they have a difficult time to have the energy to go through a on hour pose off on stage or two hours of pose off on stage then they're wiped out and their stomach is hanging out they walking around how can I ask how can I vote for this guy to be the winner of the Arnold's classic or to be the win of the Mr Olympia when he cannot even handle a pose off when he's already running out of steam so this is why I think to practice this and to pose to be inside with your mind inside the muscle and to go all out to combine training with posing I think is absolutely essential it kind of moves to the topic of visualization because as you're seeing it in the mirror you're pumping it you're watching it that's part of you're talking about the calf splitting apart those are all things that you were visualizing as they were happening and you can and also you have to feel it the key thing is is that that you visualize it but you have to feel the muscles that's the key thing because then they grow because that is our our only way that you really can push Beyond besides doing the shocking principle which is a key principle before competition which is where you uh kind of shock the muscles and you always kind of hit them with a new way of training uh but besides that the posing and the pushing beyond the limit and doing the for strips is really the way that you can then get defined and can kind of tune in to the day of the competition so you get that extra definition so you get the extra muscle separation so you get that extra sharpness that you maybe did not have 3 months before so so nowadays you see guys in the gym and I don't even if they can call these rest periods they're texting on their cell phone they're talking to their buddy what was the rest periods like back then or was it just drink of water and let's get rolling how did you guys do that I think that we had very little rest period simply because of the super setting and the triple setting and all this um and we pushed each other all the time so imagine that you have a situation where I take a barell and I'm doing now my 10 reps and now I give it to you right you standing right in front of me you're my training Partners I give it to you means that don't put it down because that's the rule right so I've give it to you now you do your 10 reps well I after your 10 reps I got to take the bble again I cannot walk away to the water fountain because otherwise I'm going to act like a loser so and definitely not like a training partner so now I have to take the bar again and I do the 10 reps but after I'm finished I give it to you and now you have to deal with it and you have to said this is how it went back and forth and you arms felt like falling off afterwards we had to we put the arm up here because it was hurting so much we put it up here that that hurt then we were just letting it hang down that hurt then we put it back up again no matter where you put it it hurt but that was great because that means that the muscle got it that it was just shocked that up until that point maybe we were dumbbell doing dumbbell Cur or bar curs and put the bar back on the rack but now of was sudden we were handing it to each others which is part of the Ching method that I was talking about that you use the last months before the competition or before you want to really be in your ultimate shape you shock the muscle all the time with unusual things and one of them is to do the to hand the bble back and forth another one is to go down the rack from 10 lb we did in dumble presses to 100 lb to 90 lb to 80 lb all the way to 40 and then we need lateral races with the 40 pounds and then we did bend over lateral Rises before we ever put it down you know what I'm saying so now the shoulders were so ped up and it was screaming but that's how you shock the muscle and we did this with all the muscles so rest is for losers rest is good but I mean only enough to recuperate quickly and to do the next set or to concentrate you know sometimes you sit there on the bench when you have four or five on it and you really want to focus and you think about your chest and about the pectral muscles and then you lean back and then you do the set so here's a little rest but it is not the kind of arrest where I go make a phone call if I would have made a phone call they would have taken me right out of my zone and when you get into that zone when you go inside the gymnasium and you start working out with your training buddies you cannot get out of that zone because otherwise it's very hard to get back into the zone and on top of it you're basically saying look I don't really care if I have destroyed my worker just now but I have to make this phone call why I mean there was a famous story with Jim Lura I don't know if you heard that story when he called me to compete in the Mr World competition in 1970 in Columbus Ohio here and uh I got to the phone he said you know this Jim Laur on the phone he wants to talk about something very important about the world championship in bodybuilding and I said hello it is Jim Laura I want to talk to I said look call me back in an hour bye and the hung up so then Jim Norma called back gos Jim in an hour and that's when I talked to him and that's when we arranged everything for me to compete in a famous Mr World competition where I beat the first time Sergio liver and which made me then meet Jim LMA and then become his partner and then since then for 40 years we've been running bodybuilding competitions together but it started out by me rejecting basically his phone question hey call me back and hung up because I was in the zone I could not deal with anything at that moment so this is the the so this is why when I see guys texting they're not serious this is Mickey Mouse stuff you know you train or you don't you know it's like in Germany we say venon Denon if you do something then do it go all out love it it's perfect so we haven't you know we touched on cardio a little bit you talked about maybe doing uh cardio a few days a week doing some running with Franco on the beach post-workout it's not really thing that's uh been written a lot about you so you know you also talked about doing some lunging and things like that so let's talk a little a little bit about the conditioning stuff so you would train your ass off for two hours in the gym when first session then would you guys head out and just knock out a couple miles and just kind of tighten up a little bit for contest or how did you guys do that back then it was really you know because we never really looked at it as an important part of training we never talked much about it but the fact of the matter is we did it all the time we Frankin that we would drive down San Boulevard on the way to uh to the gym and we would he would just pull over on the side and as they were doing he says let's just run 10 blocks down and 10 back and then uh you know continue driving so there was just kind of like in a on a way to the gym gotta and then when we were finished working out he would always go and say hey let's go down to the beach and run in the sand so we will be going 2 miles in the sand but imagine how hard that is when you run in the sand and this is something that we have of course picked up because way back uh re Park and Steve reefs apparently did a lot of their walk and running in the sand in order to lengthen their calves and I wanted to lengthen my calves so that was part of the the whole calf routine even though it was meant to be the Train the heart and to do some cardiovascular work we also me bicycling a lot of times for hours at the time so there was a lot of cardiovascular work we done but I think it has a lot to do with also because I come from Saka and franker came from the boxing background so he always loved the jumping rope and to do all those kind of exercises and a lot of running and he pushed me therefore also to participate in the running and I pushed him so obviously arms arms were one of your favorite things to train it's well documented what's your favorite arm super set if you only got to do one you had to pick one bicep and one tricep exercise superet what would they be I would do a bobel curl with an easy crw bar I would say that's kind of like uh would be the most basic exercise and and I think it's something that everyone would grow if they would do a barbell curl that is you know done uh on the beginning very strict and then when it gets heav heavier with a little cheating and then when it gets really heavy more cheating you know there's nothing wrong with that but barbell curl is the most basic exercise I think it's the first exercise that they' done when they joined the weightlifting Club because we were had only very few dumbbells and we had mostly barbells so everyone trained with barbells if it barbell curs if it is Bell triceps if it's B bend over rowing everything was b b b what was your best curl it's like 2 275 I did three or four reps on stage it was always one of the things that you did in my days you had to show that you had a strength also so when you did an exhibition you did deadlifts and bench press and curls and stuff like that on stage before you went out them post what would be your go-to tricep exercise then uh my favorite was a triceps extension with a table you know just pressing down that one worked for me the best but I have to say that people shouldn't really pay much atten attention to that because everyone has a different kind of a build there's people that are getting a much better driv exercise if they do one arm tricep like Frank Zayn was one of them they did one arm triceps extensions behind the neck and he pumped up like crazy with that exercise to me it was a good exercise but not the best exercise to me the the the regular push down on the cable was a much better much better exercise a much more effective exercise so one thing that we're putting in this phase is some front squatting so let's talk about like during Contest time why you would do front squats I obviously did back squats also but throwing those in the mix a little bit more often did you feel like it give you more leg development around your kneecap or what was your purpose of that well I I cannot even imagine to just do one exercise or two exercises I mean as as you know with chest I did five six exercises and the same is with legs I mean you know I did my uh back squats but because of the very nature that I have uh a long legs I leaned always forward more than maybe other people like Franco Franco would be totally straight up and down when the squads and I always Lean Forward more which meant it went more into the lower back so it was a little bit of thighs and a little bit of lower backs it was kind of a split so therefore in order to make up for that I did front squats because there I had to hold the weight in front I had to look up and to go totally straight down so therefore I could train the outer thighs the same was again also when they did hack squats I be had a great machine coach gym where we did hack squats in that machine leg presses was also one of those great machines so I altered many times in the end to finish off my leg training with a you know kind of a hack squat or a leg press exercise and then with a combination of leg cross and leg extensions so that's it was usually always five exercises that we did for the legs minimum so this is definitely the hardest part for people is to stay on a diet but do you believe it maybe that the part of the reason why they can't stay on their D is because their vision isn't in check or their why isn't right I mean because that all ties together you said it didn't matter to you because you were eating what you needed to eat for your goal so when people say to me oh Cory I don't know how you do that getting ready for your cover your magazine or whatever I don't even think about it because I just eat what I know is going to give me the result but how do we tell them to kind of have that same mindset is it you know so how how can we help them be better when they're watching this and they're saying soon as I'm going to download the blueprint and I'm going to changed and I'm going to transform myself what what is your what is your uh how could you help them well to me is is what are you more hungry for it's really the question this was always my question am I more hungry to be Mr Olympia or do am I more hungry to eat like everyone else out there and therefore look like everyone else that was my question you know to me I was more hungry to win with the Olympia and I was more hungry and more interested more excited about the fact of becoming a champion and being ripped on stage and being cut and winning the Trophy and all those kind of things because I knew that if I would just you know have a temporary Joy here and eat and cheat I'm most likely not going to make it that someone else is going to walk right by me and someone else is going to grab their title because many times these competitions were very very close and I remember especially in 1980 where it was just two points and you know any mistake could have cost me the title so this is not a mistake that I want to make I want to be responsible that I do everything that I can to be a winner and to get the body that I Envision and uh from then on if I lose which I have uh you know lost against surgy I lost against Frank then it was not because I screwed up it was just because they were better and then I need another year or I need another two years or whatever but the worst thing is is that if you lose a competition or if you're not quite reaching your goal because you did do everything that you could do and this is why I say to people said you know think about that twice you know before you grab something else stay on your diet stay focused and when you have that question if you are about to eat and cheat so think about what it call is and this is going to help you get to your goal that's how you can check the other thing of course is is when you have training Partners like we went it was we had a habit after we trained at gge gym that we would go and all go and have lunch together I usually would invite and they take the whole gang for lunch and celebrate the great worker that we had but we would watch each other yes people would have steaks in the hamburger patty and ERS but if someone had the bread with a hamburger Pat we will bust them right then and there so if we were helping each other again this is the responsibility I think of a training partner that you help each other even though may you may compete against each other but still it's the responsibility of a training partner but always think about an ant what is your goal what is your vision where do you want to go and does this screw up now or or this you know kind of um need to having some fattening food is this going to help you there were times where Franco and I felt like we were so ready and we were so ripped in compared to the others that we knew that we going to have the competition in our bag I mean it was just something that we felt so we would go like a week before and celebrate that we would go to the house of p before you won before we won we would celebrate that you know there's no one is going to be we have seen now Lu we've seen Ken Waller we've seen Frank Z we've seen Dave we've seen all those guys you know and you know Sergio who was always the biggest danger he's out now yeah so he's not coming back so I know so we would go to the house of Pi and we would order literally an entire pie just to to do the opposite of what I just said and we just you know just stuff our face with this you know cherry pie that was our favorite we would just stuffed it with whipped cream on it and stuff then then we will walk out we felt of course guilty again and but that is something that we occasionally did a week before competition but throughout the three months of training before the competition we were in usually very very strict all right so what are the the three things that created urgency in your training that took your mindset to that Championship level well for me the most important thing always to have a deadline uh so when I for instance uh had a competition and let's say the competition was in the middle of September and it was now beginning of summer so there was no more time to screw around so there was the time now to get going on a diet to get going with the training to not slack off at all because there was a deadline there 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 I lose because I did not schedule my training the proper way or I didn't have the right frame of mind or I didn't give everything literally worked my butt off I would be just so angry so I never wanted to be in that situation so this is why it was very important to pick that time and to say this is when I have to be in top shape then to work towards that but it's not just with the competition I mean Al it's the same in the movie business I mean to me it was always a big Advantage when I said okay my movie starts in April 1 and I have now three months so I have to get really in great shape so you picked those times it could also be that they have no movie and you have no Mr Olympia or no Mr America no Mr Universe coming up or any of those things but you say to yourself the summer starts in June I'm going to go to the beach in June and at that time I want to be in great shape so that creates an urgency that makes you really start training hard and taking it seriously because if you don't have a specific plan then you wander around I mean you can have as I've told you many times the best ship or the best plane in the world but if you don't have a specific goal where you want to go and when you want to get there you just drift around and you never get anywhere so this is why it is so important to create that urgency of a specific time when you want to be in shape well your purpose is obviously known for wanting to look like Rich Park and be the greatest bodybuilder but what you get somebody that's Meandering through life and they're like I I want to change but Bic don't know where to start what would you tell them the most important thing is that you have a vision that you have a goal because without that vision and without that goal again you're drifting around and you're never going to end up anywhere people don't become successful just by accident you know I mean maybe the guy uh that found gold in California and started the gold rush but don't count on that that's the one in in a lifetime kind of a situation so you got to really have a specific order to me to have that Vision that I want to be Mr Universe that they want to be the greatest bodybuilder of all time that was a great vision and that specifically to look like R Park and to be up there on that stage and to lift the trophy overhead and to win the championship over and over and over again so that was a great goal you have to have a goal now it doesn't have to be that specific goal but it has to have some goal this is why I always recommend to people sit down take your time instead thinking about why do you want to work out what is your goal and then it can't be as crazy as it is it could be you know I want to impress girls if that's your goal so be it but it motivates you it could be that you're emulating a certain uh you know bodybuilder or a certain football player a certain boxer whatever it is have those pictures put all over the wall like I did when I was a kid I put pictures of r Park and of sun listen of boxes and of Ali and of powerlifters and weightlifters all over my bedroom uh you know wall so that every day when I go to sleep every day when I wake up I look at those pictures and they motivate me you need that motivation and then therefore you have this kind of imprint in front of you all the time and you know exactly what you're chasing this is why I always smiled when I was in the gym people always came up to me and says why are you smiling you're working out 5 hours a day you're doing this same as the other guys but the other guys have a sour face they're pissed off that they have to do another rep or another set or something I looked forward to I looked forward to another thousand reps of of situps I looked forward to another 500 lbs of of of leg breast or Squad I looked forward doing more and more curls until my arms fall off why because I knew that every rep that I did and every set that I did and more weights that the lifted I get one step closer to turning that Vision into reality so I was turned on by that I was excited I couldn't wait to get to the gym you know one of the things of you know creating urgency it can go you know one way or the other because like I remember that when I we 24 uh5 and Bob Ron the director of stay hungry said to me that I'm interested in having you come in for reading and work on your acting and all this because I'm interest in having you in a movie to start with Jeff Brites and with Sally Fields I was delighted about it and I was excited and I started pumping up more and more and then he said but I don't want you to weigh more than 210b so I said said well it's funny you come to me you want me to be in the movie but I'm weighing 245 246 I say I just won the Olympia I say in 19 which was 1974 and I was really at my biggest and uh but he demanded that and he says look it's very simple on the day we start shooting he says I'm going to put you on a scale and if you don't make the 210 you're out because I have someone else in mind and I worked on it I started visualizing myself very clearly as a lean athlete because that's the only way I could lose that weight in off sudden get interested in running more because up until that point I ran like 3 miles after training or before training or whatever but now of a sudden it was 5 miles 6 miles 7 miles 8 Miles and they even ran mini marathons in order to lose the weight and I did everything with High Reps and I was watching my diet what I eat in all those kind of things and by the day the day before I remember we were in Birmingham Alabama the day before I was at the YMCA with bar rers he was swimming and I was working out and there was running there was a tractor and I was running he says let's step on the scale and they stepped on the scale and they way 209 so it's just shows to you what is possible if you visualize exactly what you want to look like so it can go one way which is that like you can lose weight and get trim and get slim and everything get the ABS out no or you go the other way and you gain weight because you see yourself big and you see yourself as a winner of a Mr Olympia or something like that so it can go either way but in in in what what happened to me that year was very interesting because I had to drop the weight to 210 and then after I was finished with stay hungry I decided that I go back into the Olympia because I actually in my mind retired in 1974 but because George Butler uh and Charles gain came to me and says we're going to do pumping around not only the you know the book that we have that was very successful but we want to do a documentary and we want you to be in it and otherwise it doesn't work we needed you to be in it so I said okay good I started training again and I only had three months now from the time I wait 210 to go back up again I didn't make the 240 anymore I only made 232 233 in 1975 but I want to miss Olympia again and this was what Pumping Iron was all about and so 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 get my act together or anything like this because there's only a certain amount of time but the key thing again is have the Clear Vision have the specific goal of what you want to accomplish because then you never go to the gym and you say the day I feel down a little bit I don't know what it is all about I don't know my life I'm confused no because that means that you haven't even set up your training partner because Franco Colombo who was my training partner was responsible if I just blinked that he said well let's pump up the day the day I challenge you do a bench press competition let's see if you can beat 180b little guy let's see and he would he would know how to push the buttons because that's what the responsibility of a training partner is so I whenever people say how can you be successful in bodybuilding or in lifting or in sports or in this that I always believe 100% in a training partner because a training partner is helping you when you have your moments where you're down and then the other person is up so Franco was pushing me when I was down I was pushing him when he was down that was the responsibility of a training partner what would you tell somebody that says I'm just not very confident I want to start this training program but I want to build confidence like like you display well I tell you that I was a perfect example of someone that was not confident at all I mean when I was a kid that was just like any other kid that had my Hang-Ups and problems and all this but when I joined the weightlifting club and I won my first little trophy because they did the best clean jerk and then we went to another meet and they won another little trophy I started feeling like somebody I started feeling like when I lifted the weight P put it it over over my head put it over my head this weight I saw the people this 100 people that were in a beer hall usually those weightlifting Meats were in a beer hall they were getting up and they were screaming because I was the 16-year-old kid I was the youngest on the weightlifting team and so they were were cheering me on because I was this young kid that was performing well so I was getting little trophies then bigger trophies and all of a sudden I started really feeling like wow you know I'm somebody and I can lift this weight and I actually can be a pretty good weightlifter actually you know everyone is saying that down you're gaining so much weight and so much mass I mean you're going to go far I'm telling you you could win the Austrian championship in no time and you could win the European Championship you should I hope you're taking it seriously in all so I said wow if everyone says that I feel really good so I started gaining confidence so that's how it was then all a sudden I want the junior Mr Europe and then I want the Mr Europe and then second Mr Universe so by that time now I was 19 years old I had over 20in arms everyone in London when I arrived at the Mr Universe contest and there was 19 years old they were standing outside the hotel and saying oh here he is this is the guy so how can you not feel special so and of course not everyone is going to have this kind of a situation but the bottom line is everyone can use the same method because I used it in politics I used it in making money I used it in everything that they done in the movie business when you have one little Victory you do one little movie I remember when I did with Lucio ball happy anniversary and goodbye um it was just a seven minute scene but she said to me say you did fantastic H and in front of a live audience he did this TV show you were not scared you just acted really well I was totally believing everything that you said it built me up it was a little thing like that that they gave me the confidence and then to do Streets of San Francisco and stay hungry and pumping iron and conand the bararan so it led from one little thing to the next it's adding up what you said is exactly right little victories add up and that is what gives you then ultimately confidence I tell you another example just quickly because it's something totally different public speaking I would have been scared to do what R Park did he always after he posted he went to the microphone and says ladies and gentlemen thank you very much for this great Applause and it's wonderful to be back in leads England is my hometown and he kept on going on for 15 minutes and I'm looking at this and I myself he he didn't have a piece of paper in front of him how could he speak like that for 15 minutes and so I said to him afterwards I said I'm in awe that you can speak like that and and you know and you SC yet when he go out it there was like 2,000 people out there and he said to me no no no not at all and he all a sudden connected and the next day when we did another posing exhibition in Newcastle he had me come out he says oh before I leave I just want to bring out again my my very very good friend here and training partner now Arnold schwartzer he 19 years old come and welcome him with a big Applause and they all were bling I had no choice I'm not standing backstage right because I just watched him pose and I'm watching everything that re Park does because I'm ulating him and I want to copy everything that he does well all of a sudden I had to go out and then he put the microphone in front of me and he said to me he says so tell them you know that you like you know a Newcastle and I said um he said yeah yeah talk you can talk say I like Newcastle and they said I like Newcastle and they all applauded just this little few lines and and they all applauded so then he says he says good evening ladies and gentlemen I said good evening ladies and gentlemen and as I was out there and he was feeding me lines I started feeling more confident and all of a sudden I realized that there was no one out there trying to kill me because I'm speaking but in fact it is a bigger Fear Factor for people to speak publicly than anything else so here is an example little things incremental things of him feeding me lines and stuff like that A year later two years later it got bigger the speeches got bigger and I started feeling comfortable being in front of a microphone and the rest is history I never was scared again doing public speaking or anything else because of those moments What's like um a couple challenges you ran into um on a regular basis and how you de there's well I mean look everyone has a problem with time but the day is 24 hours and we sleep 6 now I know there are some out there that say whoa whoa whoa whoa I need eight well I say just sleep a little faster because the bottom line is we have 6 hours of sleep 24 hours are available so you have 18 hours now available do your work your family your hobbies and also to learn something new or to do something new which could easily be that you want to learn a new language or that you want to read as a you newest resolution have to read a book every week or or you say I'm going to go and reshape my party so you're going to go and take this hour out of your schedule and say I'm going to train an hour every day so this is for most people a huge challenge but it is totally doable I can tell them because the kind of things that I did when I came to this country I mean I went to school I was working in construction I was working out 5 hours a day I was taking acting classes from 8:00 at night to 12: midnight I was doing all of those things I wanted to make sure that out of the 24 hours of the day that I don't waste one single hour those hours were too precious and so there I just want to tell people don't give me this thing I have a difficult time with the time and I don't have time for this and I don't have that you have time you make the time when the president of the United States has time to work out when the pope has time to to work out then you have time to work out [Music]