Each workout is like a brick in a building, and every time you go in there and do a half-ass workout, you're not laying a brick down. Somebody else is.

If those guys with better genes trained as hard and intense as me, I wouldn`t stand a chance!

All else being equal, the guy with the best genetics will have the best physique. But rarely are all things equal.

The single biggest mistake that most beginners make is putting 100% of their effort into the positive (concentric) part of the rep, while paying no attention to the negative (eccentric) segment

I started training bodybuilding in 1983.

One set at extreme intensity does the muscle-building job. It must be stressed that the one final, all-out set I do takes me to the very limit of my capabilities. If you feel you can attempt a second set, then you couldn’t have been pulling out all the stops during the first set. It's not pretty, but it works.

Complex carbohydrates are always best, except, again, after a workout where you could take simple (sugar) carbohydrates to get an insulin spike. But at other times doing this is not very beneficial because insulin is a storage hormone and it's going to shunt everything into the muscle.