Page 256 - ILIAS ATHANASIADIS AKA RO1

Sleep and water

You need to make sure that you are drinking lots of water – approx 8 litres per
day – but this differs from person to person. When wanting to build muscle, it is

essential to stay well hydrated.

If you are training to high intensity, you also need to make sure you are getting
enough sleep – typically 8 hours.

When you train intensely, you will feel you need this sleep as well. For
example: when I was younger, I need approx 6-7 hours of sleep a night.

But when I started bodybuilding, it was 8-9 hours. Nowadays I need more time
as I am older. The body needs time to recover from serious training.

So a Master – you must be aware of this and provide the right rest time for a

slave on a bodybuilding programme. It can also be a good excuse for some
bondage!

Rest days

Rest days are also essential to give time for the body to recover. And over more

extended periods.

It is good to reduce your training for 1-2 weeks very 6-8 weeks to provide your
body with a longer time to recover. If you are training hard, you will feel like

you need it.

Bro-science is the myths and bullshit you can come across on many
bodybuilding forums.

Most people often do not know what they are talking about, and you should

always seek a qualified professional to help you or seek authoritative sources of
information.