Hello, my name is Dana Sanders, former NFL running back turned fitness trainer. We are here today at Fitness Evolution in Seattle, Washington with LIVESTRONG.com. Today's question, how do you build bulk with heavy weights? Well I've got some pretty good ideas how to do that because I've did some bulk building myself alright? Usually what I do when I'm working with someone to put on bulk, there's three things. We want to build strength, endurance and power at the same time so we go a lot of reps and heavy weight and that's what we're going to do today. I'm going to show you to put on a lot of weight, a lot of muscle, high reps, heavy weight. I'll have you do a weight that's you know, a little bit out of your league but I'm there to spot you and you're just going to take the weight off, push it up and just hold it and what this does is it really fatigues the muscle and you'll hold it from anywhere from 30 seconds to one minute and then, after you finish that, we take off about 10% of the weight, bring it down and then you'll do that same routine again and we do that all the way down to about 50% and then you would just rep it out as many times as you can. And those are some of my recommendations for building bulk with heavy weights. Again my name is Dana Sanders with LIVESTRONG.com and remember, life is a choice, choose to be happy and live strong.