If you come to fitness or bodybuilding, rest is the most important tool for us to reach our goal. Whatever your goal; building muscles, lose fat, keep fit, bulking up, etc. If you workout properly and take expensive supplements and lack of sleep, you still cannot grow or meet your goal.

The most important process in fitness is recovery and that can be done without any disruption during sleep. So, getting at least 8 hours sleep is necessary to build up muscles or bulking up. The body unable to repair trained muscles and you will lack of focus and strength on next day workout if you lack of sleep.

So, go and buy some extra pillows, get some good comforter, if still not enough, hug your wife or girlfriends, turn on the air condition to 16 degree Celsius and sleep well for tomorrow’s battle.

The main goal of any exercise you do is to make it sore and push a lot blood rush to the particular area. Blood rush will bring more nutrients and oxygen to the training area that helps to give energy and recover.

For example, when you do extension; heavy contraction happens when your leg is straight. Once you’re in straight position, hold up for 5 seconds max (possible at least 3 seconds) and slowly bring it down. Repeat these steps. I’m sure you can’t do more than 8 reps.

You will feel quads are hotter and your brain will feel like going mad. This is what I call 5 seconds rules. Once you manage to apply these steps in all your exercise heavy exercise patterns, I’m sure you will not regret from the results you get in very short period of time.

The best is to keep max 4 sets for each muscles using 5 seconds rule. Other sets perform as normal. Otherwise, you might over train, which is not so good also.

Newton thought us every action has the equal reaction force. So, when you hitting hard in any workout, your muscles are reacting equally as hard as you train. Just look at it this way:

1. If you lift low weight, the pain is low. Lower chemical and muscle contraction happens contributes to lower growth range.

2. If you life heavy, the pain is greater. Higher chemical reactions and muscle contraction happening around the muscle groups you are training that contributes to higher rate of growth range.

Next time, hitting the gym, try to remember our Newton’s law and apply it on dumbbells and plates. I’m not so sure you will gain, but definitely if Newton alive, he would be so proud.

Below is the results of Mr. Olympia 2007.

Place	Name	Country	RD 1+2	RD 3	RD 4	Total
1	Jay Cutler	USA	14	8	6	28
2	Victor Martinez	Dominican Republic	16	7	9	32
3	Dexter Jackson	USA	30	16	16	62
4	Ronnie Coleman	USA	48	21	20	89
5	Dennis Wolf	Germany	50	25	25	100
6	Melvin Anthony	USA	48	29	30	107
7	Silvio Samuel	Spain	76	37		113
8	Gustava Badell	Puerto Rico	76	42		118
9	Johnnie Jackson	USA	92	47		139
10	David Henry	USA	98	46		144
11	Ronnie Rockel	Germany	110	57		167
12	Darrem Charles	Trinidad	140	57		197
13	Hidetada Yamagishi	Japan	130	71		201
14	Toney Freeman	USA	138	67		205
15	Will Harris	USA	140	68		208
16	Mark Dugdale	USA	160			160
16	Sergey Shelestov	Russia	160			160
16	Quincy Taylor	USA	160			160
16	Bill Wilmore	USA	160			160
16	Eddie Abbew	United Kingdom	160			160
16	Vince Taylor	USA	160			160
16	Markus Ruhl	Germany	160			160
16	Francisco Bautista	Spain	160			160
16	Marcus Haley	USA	160			160

Jay won Vic at 4 points difference basis. Do you think that he can do that again? During these 2 years, Victor gain more popularity compared to Jay. If you go to any bodybuilding forum, youtube, etc, I'm sure you must heard his name more than anyone in this field. My bet is Vic to be a winner.

I'm sure Victor Martinez will give close fight to the Muscletech crown owner Jay Cutler. Looks like Muscletech need to attract their close competitors like Victor Martinez and Dennis Wolf in their lab test white rat list. Not sure MHP, BSN and Nutrex willing to let go theirs.

Kick Ass T-Shirt saying!

1. Go freakin heavy, or go freakin home!

2. Lift heavy. Life is too short to live small.

3. Up the dose, lift the most!

4. If the bar ain't bendin, then you're just pretending!

5. Shut up and squat!

6. Bench Press; 300 Club

7. 100% Steroids Free

8. Never strong enough

9. Seeing You Just Move Out Of The Way For Me... Priceless.

10. This Shirts Not Too Small, I'm Just BIG

11. Friends Don't Let Friends LIFT LIGHT

12. Size Matters

13. Eat, Sleep, Lift...Repeat

14. It's not polite to stare

15. Do you poop harder than benching?

16. Lift harder, or die trying.