Welcome Skip La Cour - Helping you use your MIND more effectively to reach your goals

[Silkyslim]

Hey Skip what exercises sets and reps would help me add mass to my upper/middle of my chest? Are dumbbells better then barbell when i comes to this? Im have somewhat of a hard time with this area but everything else is going fine.

[skiplacour]

Originally Posted by Silkyslim

Hey Skip what exercises sets and reps would help me add mass to my upper/middle of my chest? Are dumbbells better then barbell when i comes to this? Im have somewhat of a hard time with this area but everything else is going fine.

From my personal experience and experience helping others, this is usually caused by poor execution of the chest exercises you do.

You may be using to many other muscle groups (like shoulders and arms) to move the weight from "Point a' to "Point B." Concentrate on feeling the chest muscles (especially you upper chest muscles) moving the weight THROUGHOUT THE ENTIRE MOVEMENT.

The exercises, sets, reps, and type of weight have less of an influence when each chest exercise is executed properly.

As you know, some people have no problems building certain muscles groups no matter what exercises, sets, reps, or type of weight they use.

[mskh]

Hi Skip,

What's your opinion about the Biotest Surge Recovery (designed by John Berardi) post work drink. I've read a lot of positive reviews about the product. Any idea about how good it is? And what product would you recommend for a post work out drink.

Thanks
Mj

[Audemars]

Hi Skip,
I'm 43 and have worked out consistently for approx 5 years. I haven't ever had a test check and don't have a reason currently to suspect I have low test levels. And I understand that weight training helps to maintain test levels. But I realize that test levels start to subside as we grow older. I'm curious to hear your opinion on HRT. Is this something you'd consider at some point?

[skiplacour]

Originally Posted by Audemars

Hi Skip,
I'm 43 and have worked out consistently for approx 5 years. I haven't ever had a test check and don't have a reason currently to suspect I have low test levels. And I understand that weight training helps to maintain test levels. But I realize that test levels start to subside as we grow older. I'm curious to hear your opinion on HRT. Is this something you'd consider at some point?

That's an excellent question.

I wouldn't consider taking HRT for "big muscles."

Every man I know who has taken the time to get his testosterone levels checked has been told they were "too low."

Personally, I don't even want to know if my testosterone levels are low--especially because I'm not having any health or emotional problems like some say HRT helps when levels get low. My muscles are big enough.

My view is to just be as smart as I can about my training and eating, work hard, and be the best I can be at my age.

I want to avoid depending on any chemicals in which the benefits will be gone once I stop using them. Besides, I don't like the "maroon color" of the skin men on HRT take on. I don't think it looks attractive or healthy.

[HeavyDutyDad1]

Hey Skip!!

Great thread and great to see you here answering questions and offering help. I found the AST website a couple of years back and have some of your printed material and dvds, very motivating stuff.

I have a question in regards to MaxOT training, squats in general. I have a hip flexor/lower back issue that causes me to seriously round my back during barbell squats. My doctor has said I can squat but prefers that I use a machine with a back support to do so for back safety. Is using one of these machines, like the ones built by Free Motion acceptable to use in MaxOT as long as overload is still achieved?

I think I know the answer but wanted your input as well.

Thanks Skip!!

[skiplacour]

Originally Posted by HeavyDutyDad1

Hey Skip!!

Great thread and great to see you here answering questions and offering help. I found the AST website a couple of years back and have some of your printed material and dvds, very motivating stuff.

I have a question in regards to MaxOT training, squats in general. I have a hip flexor/lower back issue that causes me to seriously round my back during barbell squats. My doctor has said I can squat but prefers that I use a machine with a back support to do so for back safety. Is using one of these machines, like the ones built by Free Motion acceptable to use in MaxOT as long as overload is still achieved?

I think I know the answer but wanted your input as well.

Thanks Skip!!

You have to do what you have to do when it comes to muscle overload and stimulation.

If the machine in the only "safe" way you can train legs--then go for it...Max-OT Style!

[skiplacour]

Free 21-page e-book from Skip La Cour

"The Working Hard Exercise"

How Do You Know You Are Working Hard Enough To Reach Your Goals?

Go here now to download:

http://www.skiplacour.com/free_worki...d_exercise.pdf

[HeavyDutyDad1]

Originally Posted by skiplacour

You have to do what you have to do when it comes to muscle overload and stimulation.

If the machine in the only "safe" way you can train legs--then go for it...Max-OT Style!

Thank you Skip, appreciate the quick reply. That is what I thought you would say, again thanks!!

[msauka]

Originally Posted by skiplacour

Free 21-page e-book from Skip La Cour

"The Working Hard Exercise"

How Do You Know You Are Working Hard Enough To Reach Your Goals?

Go here now to download:

http://www.skiplacour.com/free_worki...d_exercise.pdf

Thanks!

[fredarn]

Originally Posted by HeavyDutyDad1

Hey Skip!!

Great thread and great to see you here answering questions and offering help. I found the AST website a couple of years back and have some of your printed material and dvds, very motivating stuff.

I have a question in regards to MaxOT training, squats in general. I have a hip flexor/lower back issue that causes me to seriously round my back during barbell squats. My doctor has said I can squat but prefers that I use a machine with a back support to do so for back safety. Is using one of these machines, like the ones built by Free Motion acceptable to use in MaxOT as long as overload is still achieved?

I think I know the answer but wanted your input as well.

Thanks Skip!!

Have you tried front squats? Many people that have back problems find them a lot better...

http://stronglifts.com/how-to-front-...per-technique/

[HeavyDutyDad1]

Originally Posted by fredarn

Have you tried front squats? Many people that have back problems find them a lot better...

http://stronglifts.com/how-to-front-...per-technique/

No I haven't but thanks for the info. I will review the link and give them a try. Thanks again.

[Carlito99]

Skip,

How do you set up the cardio machine for Max-OT cardio? Do you use an interval setting so that the resistance changes every little while or do you just pick a resistance and go all out at that level for the full 16 minutes?

[skiplacour]

Originally Posted by Carlito99

Skip,

How do you set up the cardio machine for Max-OT cardio? Do you use an interval setting so that the resistance changes every little while or do you just pick a resistance and go all out at that level for the full 16 minutes?

Max-OT Suggests interval training.

[jameskang2009]

Skip,

when bulking, is it good to eat right before bed?

[skiplacour]

Originally Posted by jameskang2009

Skip,

when bulking, is it good to eat right before bed?

Not a big fan of bulking.

[kev120782]

Hey Skip, Welcome to the board! I have to be honest I don't know who you are, but your physique is amazing. Probably the reason I haven't heard of you is because im on and off this forum and mainly joined this site to keep track of my percentages with weight. In the past month though I have tried to be more involved in reading what people have to say and also helping when I can. It seems you are very knowledgeable and truly a walking encyclopedia.

My question to you is I work out about 45 minutes no more than an hour and feel like its not enough. Do most people have this feeling? Is this normal? im doing a 5x5 program to gain strength and size,doing mostly compound movements and very little isolation. The good news is, in the past couple months I have seem tremendous gains in both, but just see people coming out sweating as I come out still full of energy (hardly sweating) seems like I didnt do a thing. I however don't push or pull till failure, cause I believe thats just way putting myself in danger of injuring myself. I do push a weight that allows me to reach right at the 5 rep range. Again is it normal to feel like you could go another hour? It is hard for me to explain what I mean in words, so if there is a misunderstanding I will try to reword this.

I appreciate your time and honesty.

[FarmD]

Sounds to me like you found something that works for you...keep it up! I've been training like skip for years now and just stumbled across him the last couple of months. He really knows what he's talking about...excellent stuff! If you are consistently getting bigger and stronger congrats on finding an excellent approach to training!

[fredarn]

x2 on FarmD's sesponse..

And if you wan't to feel like you 'gave it all you got', try this: http://ast-ss.com/information/?p=17

[Audemars]

A few observations. I began Max OT 4 weeks ago after training for the past 5 years using basically a pyramid scheme of 4 sets working up to progressively heavier weights. After adopting Max OT, I found that my actual level of effort and intensity is MUCH higher since I'm now performing 3 working sets per exercise using a heavier weight - after my warm-up sets. But with this increased intensity, I'm finding that my workouts are taking longer, still over an hour at this point. Back workout takes almost 90 minutes. Due mainly to the longer rest periods between work sets. I have seen an increase in strength along with the increased intensity and I'm still seeing linear progression, which is very encouraging for a 43 yr old.

However, I don't feel that the lower reps are working effectively for my calf workouts. 6 reps doesn't seem enough to activate enough fibers to feel like I'm making progress. In the past, I'd exercise calves basically every other day and would do sometimes 10 sets or more of 15 reps of a medium heavey weight, emphasizing full range of motion and avoiding bouncing. I have a predominence of slow twitch fibers in my calves and I'm still assessing how best to attack them using this new scheme.

[BillabongVolcom]

Skip, how long do you typically rest between sets? I usually keep it around 90 seconds to 2 minutes max.

[fredarn]

He follows Max-OT, which suggest 2-3 minutes, or whatever you need to be able to to lift with maximum intensity each and every set. Paul Cribb has a nice little article on this: http://ast-ss.com/information/?p=98

[BillabongVolcom]

Thanks fredarn. Is it alright to cycle workouts every 6 weeks instead of 8-10? I feel that is a long time to focus on the same workout/exercises, even though I know they use alot of the same exercises for each routine, mainly all compounds. Or is 8-10 weeks the perfect amount to stay on a certain workout/same exercises?

[FarmD]

I would think its going to take you atleast 8 weeks to gauge whether or not a certain "workout cycle" is working

[BillabongVolcom]

Originally Posted by FarmD

I would think its going to take you atleast 8 weeks to gauge whether or not a certain "workout cycle" is working

On Max-OT's website, they change workouts every 4 weeks, taking the 9th week always completely off. So basically they do 2 different workouts in 2 months.

[FarmD]

Change workouts? or change the sequence of their workouts? I do a slight change almost every week but keep the sequence ie mon-legs tues arms....etc for 8 to 10 weeks.

[loucurley]

Originally Posted by BillabongVolcom

Thanks fredarn. Is it alright to cycle workouts every 6 weeks instead of 8-10? I feel that is a long time to focus on the same workout/exercises, even though I know they use alot of the same exercises for each routine, mainly all compounds. Or is 8-10 weeks the perfect amount to stay on a certain workout/same exercises?

this is what i do. i go 6 weeks, take 1 off, switch routine, repeat.

[skiplacour]

Originally Posted by BillabongVolcom

Skip, how long do you typically rest between sets? I usually keep it around 90 seconds to 2 minutes max.

2-3 minutes

[skiplacour]

Originally Posted by kev120782

Hey Skip, Welcome to the board! I have to be honest I don't know who you are, but your physique is amazing. Probably the reason I haven't heard of you is because im on and off this forum and mainly joined this site to keep track of my percentages with weight. In the past month though I have tried to be more involved in reading what people have to say and also helping when I can. It seems you are very knowledgeable and truly a walking encyclopedia.

My question to you is I work out about 45 minutes no more than an hour and feel like its not enough. Do most people have this feeling? Is this normal? im doing a 5x5 program to gain strength and size,doing mostly compound movements and very little isolation. The good news is, in the past couple months I have seem tremendous gains in both, but just see people coming out sweating as I come out still full of energy (hardly sweating) seems like I didnt do a thing. I however don't push or pull till failure, cause I believe thats just way putting myself in danger of injuring myself. I do push a weight that allows me to reach right at the 5 rep range. Again is it normal to feel like you could go another hour? It is hard for me to explain what I mean in words, so if there is a misunderstanding I will try to reword this.

I appreciate your time and honesty.

Yes. Most people have that feeling until they learn that "working hard" isn't necessarily working most effectively.

You have to go through the learning process--and that's true of mastering anything in life.

The only way to avoid the long and oftentimes frustrating process of trial-and-error is to take a "leap of faith" and follow the instruction of a mentor who has already gone through the process.

[skiplacour]

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