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When I started competing in power lifting in 2003, I was a svelte — even scrawny — but lean 217 lbs. People thought I was lifting in the 198s because I always looked lighter than I actually weighed. As the years passed, so did the weight classes. By 2005, after fewer than two years of competing, I started to hit what was, for me, some good numbers. My bodyweight climbed to a stouter (and more suiting for my height at 5 feet, 10 inches) bodyweight of about 235 to 237 lbs. My squat went from 705 lbs. to a respectable 925 lbs., bench to 556 lbs.

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I recall reading about a great Chinese fighter named Chen Fake (Fay-kee). When he was a child, he was very small and weak and lagged behind the other students. He asked the Master how he would ever be able to catch the better students when they were progressing at the same rate. The Master thought for a while and said, "While the others take their afternoon nap, you train.

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I write to all powerlifters, but I am always amazed to hear a drug-free lifter say that he can't train the Westside way. Although these lifters are going nowhere fast, they choose to use the progressive gradual overload method, going heavier and heavier each week. In most cases they stop making records and are stuck for years. Yet, they still choose not to use a more sophisticated method of training such as that used at Westside and presently used worldwide.

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For fat loss and increasing your metabolic rate, sprinting provides a fantastic cardiovascular workout. It is also effective for sculpting your hamstrings, quads, butt, calves and abs. Before doing sprints, though, you need to warm up and stretch properly because injuring yourself is very easy.