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.

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.

If I listened to my instincts, I'd be down at the pub chasing women, not under a 400 pound bar squatting

At the end of the day it's not a weight contest, it's a visual contest. And it doesn't matter what you say you weigh, if you don't look that big then you don't look that big.

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

Steroids are used in all sports.