Mr Universe shares  some secrets on weight-loss and diabetes
Try the pain workout:

If you train with weights on a regular basis or you are a self-confessed bodybuilder then you will know all about the famous quote by Arnold ‘No pain no gain.’ There is difference between a workout specifically designed to get maximum return compared to a workout designed to elicit pain.

All you need to do is take a look at the complex workout written for Dwayne (Rock) Johnson by Dave Rienzi. What makes this workout a pain workout is the time it takes to do the routine. Completing 2 sets of 12 reps adding weight and the last set is followed by a 90 second rest is very sensible.

Unlike the rather simple pain workout of Mark Wahlberg who was the lead the “Pain And Gain” movie he made. This is not the routine he used in the movie but rather the routine Mark used to help get him into shape for the movie. It is short and intense and should be completed with as little rest between sets as possible.

• Box-Jumps (24” box) X 6 reps
• Barbell Thrusters (with 95 lbs.) X 8 reps
• Walking Lunge with 45lbs D/B X 10 reps
• Toes To Bar X 12 reps
This kind of pain routine has the secondary effect of increasing core strength which in the long term will certainly increase the poundage’s that you push or lift. It is an intense workout that needs the correct psyche before you start, it will push the envelope which is what it is designed for.

When Arnold said no pain no gain he did not know that after 50 years of research science would tell us that without reaching high intensity the return from any workout is extremely limited. Arnold could see into the future and intrinsically felt that intensity was the key to muscle gain.
Research tells us that training to and past the point of failure is counter-productive if done on every workout. The body is simply not capable of withstanding and repairing that kind of damage on a permanent basis, unless you are taking steroids.

Science tells us that just doing pain and intensity in every workout will lead to over-training if done permanently. All training, no matter how or when it is done needs to be complemented with correct nutrition and recuperation. Without that you are just going backwards and will never see the results of muscle hypertrophy.

The training of this routine is certainly not for the feint-hearted as it is designed to get you to push your intensity to the max. Unlike the 5 X 5 workout that Vince got from Reg Park years before the 6 X 6 workout does not change the weight that is lifted.
Before starting the workout you need to work out what weight you should work with on a specific body-part or movement.

​ The idea of the 6 X 6 workout is to not increase the weight for all 6 sets as you rest for a maximum of 30 seconds or 60 seconds between sets.
It took science 30 years to prove that high intensity interval training (HIIT) was the most effective way to build muscle. Vince inherently knew this and the 6 X 6 workout is proof that it works just the way Vince said it would. It is a tough workout because you are not lifting a heavier weight with each set but rather pushing up the intensity level by reducing the rest time.
The idea is simple as you could be using the 6 X 6 workout using 6 different movements where you perform 6 reps on the first movement, switch to the second movement without taking a break and squeeze out 6 more reps. This is then done as a circuit where 6 different movements are done.
For example the 6 movements listed below are done for 6 reps on each station moving as soon as the last rep is complete to the next exercise. The routine is done 6 times which means a total of 36 sets for and fast a furious workout that will get you results, guaranteed.
D/B press
Seated rowing
Plate-loaded leg press
Machine over-head press
Close-grip pull-downs
Barbell squats