Hi, this is Ryan George. And today, we're going to talk about how to get into heavyweight shape. Heavyweight shape means you want to put on a good deal of muscle, which is going to involve lifting heavy weights, being consistent and eating a lot. So, today we're really going to go over the rules and what you have to do to get into heavyweight shape. So, when it comes to lifting heavy, there are a few rules you have to follow. First rule is consistency, and that applies to almost anything when it comes to fitness. You really need to be consistent with your workouts and your diet. The second part is the weightlifting itself, but weights have to be heavy. So, you've got to lift weights are in the six to eight rep range and also it has to be progressive. So, you have to progressively increase your weights. If you stay at the same weight, then your body plateaus. So, you constantly need to push past what your body's comfortable with and what your body's used to. And then, the third part is the diet. The diet needs to be consistent and you need to eat a lot. You have to have high proteins, high carbs, high fat. You're going to have to eat to manage and maintain the muscle and then, increase your muscle mass as you're lifting. As far as the exercises are concerned, there are few rules you have to follow with those as well. First part is that the exercises have to a combination of whole body exercises like squats, deadlifts, bench pressing, things that can allow you to press or use a lot of weight or really heavy load. So, you have to combine that, but also combine it with exercises that isolate muscles. So, bicep curls or tricep extensions, lateral raises. So, it's got to be a combination of again, whole body exercises as well exercises that can focus on individual muscles. So, remember, stay consistent, lift heavy and eat a lot. And that's how you get into heavyweight shape.