Intensity: Every rep of a set counts, and you must push yourself past the boundaries of what you think you can do and how much pain you can stand. Even after you can't do anymore full reps, you can still do half reps, quarter reps and eighth reps. If you can move the weight, your set isn't over yet. Most people think they're training hard really aren't. Without this type of intensity, you will never reach your full potential as a bodybuilder.

Recuperation: Learn how to listen to your body and understand when it needs rest. If your muscles never get a chance to recuperate, all the best training in the world won't result in growth. I only train one body part a day and them it an entire week to rest.

Variety: The muscles get used to things real fast. Personally, I never do the same exact workout twice. I know what bodypart I'll be training when I walk into the gym, but not until then do I decide specifically what I'll do for it that day. This keeps me interested in my training and more importantly, keeps the muscles confused, so they have no choice but to grow in response to the new stimulus.

Bodybuilding, not powerlifting: Your muscles have no idea how much weight they are lifting, all they know is the stress they feel. I can put that stress on the muscles without super-heavy weights by pre-exhausting, doing supersets, and many other ways. When I was 28 or 29 years old, my elbows and knees were in constant agony from lifting heavy all the time. I started incorporating these other ways to tax the muscle with less weight, an I haven't had join pain since. And I still grow each and every year. I'm not trying to be the strongest guy around, I'm trying to have the best physique. Those two goals are often not compatible, despite everything you hear about how heavy training is the only way to go. It isn't. Guys try to tell me I need to train heavier; meanwhile I'm growing and they're just getting injured all the time.

Idrise conducts Personal Training in the Southern California Area. If you have are interested in training with Idrise, please E-mail him.