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

[skiplacour]

Originally Posted by nickodemus

Thanks for the quick response, and I apologize for not being clear. I always see people recommend taking their shake pre and post workout, but never during their actual workout. I was just curious on your thoughts as to why someone wouldnt want to ingest more protein or carbs during their workout. Is it a personal choice, digestion, etc...

With a short and effective weight training sessions lasting an hour or less, there isn't a big difference in my opinion. You can just concentrate on your training during that time period.

[skiplacour]

I understand that there is so much information about bodybuilding, training, nutrition, and supplementation out there. Boy! Do I know what it's like to be confused--especially during my first few years of training.

There are so many "pieces to this puzzle" (so to speak), guys! And you know what?

All of the "pieces to this puzzle" should NOT be treated equally!

For example:

If your arms aren't growing as quickly as you want, seeking the answer to what will build them better Barbell Curls or Dumbbells Curls is WORTHLESS if you are not eating 5 or 6 nutritious meals every day on a consistent basis.

You'll get the same results if you put the same lack of priority in your eating habits.

What do you think about me giving your questions a "rating" as to how important getting the "right' answer is in the big picture of the bodybuilding and training process?

10 = a great and very important question that you must understand and execute if you want to really MASTER your bodybuilding and training efforts.

1 = "whatever you like best"--because there are so many more important things that, if you do well and on a consistent basis, will make up for that .00001 percent difference (if there is even a difference).

Make sense?

Let me know what you think. Do you think that will be helpful.

And, I'll only rate as to how important I believe your question is in the big picture of the bodybuilding and training process IF YOU ASK ME TO DO SO.

[al_77]

Hey Skip, how strict do you think lateral raises and barbell rows/t-bar rows should be?

[predator145]

Originally Posted by skiplacour

I understand that there is so much information about bodybuilding, training, nutrition, and supplementation out there. Boy! Do I know what it's like to be confused--especially during my first few years of training.

There are so many "pieces to this puzzle" (so to speak), guys! And you know what?

All of the "pieces to this puzzle" should NOT be treated equally!

For example:

If your arms aren't growing as quickly as you want, seeking the answer to what will build them better Barbell Curls or Dumbbells Curls is WORTHLESS if you are not eating 5 or 6 nutritious meals every day on a consistent basis.

You'll get the same results if you put the same lack of priority in your eating habits.

What do you think about me giving your questions a "rating" as to how important getting the "right' answer is in the big picture of the bodybuilding and training process?

10 = a great and very important question that you must understand and execute if you want to really MASTER your bodybuilding and training efforts.

1 = "whatever you like best"--because there are so many more important things that, if you do well and on a consistent basis, will make up for that .00001 percent difference (if there is even a difference).

Make sense?

Let me know what you think. Do you think that will be helpful.

And, I'll only rate as to how important I believe your question is in the big picture of the bodybuilding and training process IF YOU ASK ME TO DO SO.

Yes,sir, it's a great idea!
I'm starting to get it now that precious mental strength should not be wasted on fussing about trivial details but instead should be used to reinforce the bigger picture.

[skiplacour]

Originally Posted by al_77

Hey Skip, how strict do you think lateral raises and barbell rows/t-bar rows should be?

With ANY exercise, you should consider the following:

Form

You should strive for a "good value" and proper execution when you perform each repetition. What exactly do I mean by a good value and proper execution? Basically, good value and proper execution are the optimal balance between out-of-control, sloppy form and overly strict form.

Obviously, you never want to use extremely sloppy form when training. However, you shouldn?t be overly concerned with extremely strict form either. You should aim for somewhere in between the two extremes.

Many bodybuilders have deemed the quality of form to be the most important aspect of training. Some people training in the gym use the rationale that lifting heavy weight causes you to train less effectively. "I always use really strict form!" they state proudly. "Lifting heavy weight is not beneficial at all if you don't use really strict form."

I'm certainly not saying you should train with careless, out-of-control form. Even worse, I'm not suggesting that you risk hurting yourself in order to lift heavy weight. Using form that is too sloppy won't work the intended muscle sufficiently. If you get hurt while trying to lift too much weight you'll set yourself back both in time and momentum. Doing that is unquestionably worse than lifting lighter weights.

Controlled cheating is just a way to help you lift more weight. The more weight you can properly handle the better chance you have to put on muscle in a shorter period of time.

There is a happy medium, however. That happy medium is performing each set at what I describe as a good value and proper execution. Lifting heavy enough weight to build significant muscle mass--while still using form that?s good enough to directly stimulate the intended muscle group.

Overloading the intended muscle group with heavy weight is one of the most important keys to effectively stimulating maximum muscle growth. Despite what many people believe, you don't necessarily need to use strict form in order to stimulate the muscle. But, if you want to build the most muscle in the shortest period of time, you do need to use the heaviest amount of weight that you can lift at the same time that you are stimulating the muscle group.

Some people refer to this training strategy as "controlled cheating." Controlled cheating is just a way to help you lift more weight. The more weight you can properly handle the better chance you have to put on muscle in a shorter period of time. I want to emphasize how important it is for you to handle the heavy weight properly. If you are using so much of your body's momentum to move the weight through the repetition and you are not directly stimulating the targeted muscle, then you are not using this training strategy correctly.

Simply put, controlled cheating is like giving yourself a spot. It will help you get the heavy weight through the "sticking point" and still allow you to blast the muscle group you are training at the same time.

Have you ever noticed when you are doing a set of barbell bench presses that there is a certain part of the movement that's especially difficult to press the weight through? There's about a two-inch "sticking point" as you press the weight upward that presents the most difficult challenge. A good, attentive training partner can give you a slight spot, or just enough help, to get the bar all the way up--using most of your own power.

Ideally, lifting the weight without the aid of a spotter would be better, but you are still effectively stimulating the pectoral muscles even with that slight nudge. The extra poundage you are able to lift creates a tremendous value--and becomes far more beneficial to your muscle-building efforts than using overly strict form and the lighter weight that you?ll need to settle for in order to conform to that strict movement.

Just as you would never want your training partner to lighten the weight too much when he spots you while bench pressing, you don't want to "cheat" too much when training either. You don't want to lighten the weight more than is necessary. Controlled cheating, when done correctly, should work out to be no more than a slight nudge during the sticking point. The only difference between a good spot and the proper use of controlled cheating is that you are doing the controlled cheating without the aid of a training partner.

Save the controlled cheating for the truly heavy, overloading poundage. Controlled cheating should only be used by those people who understand the effectiveness of overloading the muscles. Be sure that you always use weight that?s heavy enough to warrant controlled cheating. Otherwise, there?s no need for this training strategy.

Paul Delia of AST Sports Science believes that using form that is too strict can even hurt you. "Using strict, rigid form defies your body's natural biomechanical movements. This creates very high and abnormal stress to joints, connective tissue, and muscle attachments. These abnormal forces can increase your chance of injury while training," he preaches.

Paul goes on to say, "Strict form also severely limits the amount of weight you can train with due to its isolation effect and the defiance of optimum biomechanics. Because you use less weight, have a greater chance of injury, and produce less of an overload (resulting in less muscle growth), strict form does not make sense when compared to controlled cheating."

"Controlled cheating allows you to train heavier with less joint stress and greater muscle overload. This type of exercise execution creates a rhythm with the natural movement of your body's biomechanical structure-pivot points, muscle attachments, and range of motion. In short, it maximizes your ability to overload the muscle safely."

Question rating = 9 Definitely a "next level" concept that the elite know--and can take you to the next level faster. However, you can get good results using overly strict form if you do everything else in the bodybuilding and training process properly, consistently, and for a long enough period of time.

http://www.SkipLaCour.com

[asianboy101]

Hey Skip read thru the whole thread- some really good advice.
I was jus wonderin if liftin heavy is what builds muscle then why does no one lift in the 1-3 rep range? Some bodybuilders suggest 8-12 while max ot is 4-6 but no one seems to use the heaviest weight they can lift to build mass. Is there a reason behind this?

thx in advance

[AVBG]

Originally Posted by skiplacour

Thanks. I'm glad you find them helpful.

Here are the links to past podcast episodes:

Skip La Cour's Bodybuilding and Training Motivational Podcasts

http://www.SkipLaCourPodcasts.com

MANformation's Alpha Leadership Strategies Podcasts

http://www.MANformationPodcasts.com

Thanks for the links Skip. I will check them out


I just got done listening to the latest podcast and listening to Nate made me realize that I was no different to him (that was before listening and learning to your podcasts). I was at 260lbs and it wasn't quality, I wanted to get into shape for a show. I trusted your experience, tuned in to what you were saying and nailing the fundamentals ie consistency with the diet (6 quality meals) and training got me to where I wanted to be (I placed second in my class at a state level natural show). It's not smoke and mirrors, it's information that works.

[juan072]

Skip,

I notice on your website you recommend following the same Max-OT workout for 8-10 weeks (followed by a week off) while the AST website says do one workout 4-5 weeks, another workout 4-5 weeks, then a week off.

Why the difference? Should I try both?

Thanks
Jim

[skiplacour]

Originally Posted by asianboy101

Hey Skip read thru the whole thread- some really good advice.
I was jus wonderin if liftin heavy is what builds muscle then why does no one lift in the 1-3 rep range? Some bodybuilders suggest 8-12 while max ot is 4-6 but no one seems to use the heaviest weight they can lift to build mass. Is there a reason behind this?

thx in advance

First of all, I should be open about the fact that I do not have an EXPERIENCED answer to that question because I have never tried lifting the heaviest weight possible for 1 to 3 reps.

My "theories"?

Well, going for an all-out max is a training performance goal--as opposed to a physique development goal.

I do know from "real life" experience that 4 to 6 reps with taxing, overload weight builds muscle as effectively--if not more--than the 8 to 12 rep range when done properly. And, I have tried both ways for many years. And, because of the less time and fewer sets and exercises you invest to get the same or better results, it's more efficient.

The only way to really know is by trying all three approaches--under the same exact physical (training intensity and diet) and mental (belief, confidence, and determination) conditions--and then compare and contrast.

Heck! It's tough enough most of the time to convince men to train in the 4 to 6 rep range! I would guess it would be nearly impossible to get them to try 1 to 3--especially when no one else is doing it!

Decent question for gym talk "theory" sake......Not a good one at all if you were "just wondering." There's a lot of far more important things to concentrate on--especially if you already know you aren't going to try 1 to 3 reps.

I see a lot of pros and other experts on this board spend a lot of time answering questions that many kids on here are just "mentally masturbating" with and will never even try what they've been told anyway. That's very nice of the experts to do--but who has time for that?

[skiplacour]

Originally Posted by juan072

Skip,

I notice on your website you recommend following the same Max-OT workout for 8-10 weeks (followed by a week off) while the AST website says do one workout 4-5 weeks, another workout 4-5 weeks, then a week off.

Why the difference? Should I try both?

Thanks
Jim

If you ever notice any slight differences in my approach compare to the AST web site approach to Max-OT training.....

Always use the program outlined on the AST site.

[predator145]

Skip, do you do direct neck work and do you think they are neccessary?

[KPipes0683]

Originally Posted by al_77

Hey Skip, how strict do you think lateral raises and barbell rows/t-bar rows should be?

A little body english or say "controlled cheating" is perfectly acceptable. Heck, from my own personal experience my serious gains didn't really take off until I actually threw strict form out the window and started "cheating", like most people want to call it. You ever noticed that when you read a bodybuilding magazine (let's say an article from a well known competitor), they always say not to cheat, swing, etc. when you do this exercise or that exercise? But then you watch one of their training videos or clips and they're doing exactly what they just specificaly said not to do in their article. These bodybuilders know that there's something to that type of exercise execution or they wouldn't even be doing it! They obviously preach strict form to prevent people out there from going into the gym and hurting themselves.


I definitely agree with learning how to do an exercise properly in the beginning for a while, but eventually if you want to keep progressing forward you're going to have to suck it up and step outside that perfect form box and keep that sense of urgentcy there for the body to grow. Those side lateral raises for example, I remember when I first started Max-OT I was using 45's or 50's for 6 reps. Now, with everything that I've learned from Skip (mindset, execution, focus,etc.) I've reached the 85's. So much of that training is all in your head man. Always believe and you will achieve man!!!

[skiplacour]

Originally Posted by predator145

Skip, do you do direct neck work and do you think they are neccessary?

I do not do any direct neck work. Back in high school, we did a lot of neck work for football. I definitely think it was necessary for that sport.

For "physique enhancement" and "symmetry," direct neck work would depend on your body.

I don't think I've ever heard a comment about a bodybuilder's neck being too small--except for Jeff Willet's. That's because he has an insane amount of dense muscle on a relatively small bone structure! That's a good problem t have!

[ChrisSWE]

Hey, i am going to a gym that does not really have a lot of hard training guys and a non motivational enviroment, and the staff that works there are not the best either.. and to change gym i have to travel 30 min longer, so dont know about that. should i change gym Skip?

[skiplacour]

Originally Posted by ChrisSWE

Hey, i am going to a gym that does not really have a lot of hard training guys and a non motivational enviroment, and the staff that works there are not the best either.. and to change gym i have to travel 30 min longer, so dont know about that. should i change gym Skip?

Chris...

I understand how being in an environment that has some motivated people working out in it can be very motivating to you.

I have a question for you:

Why don't YOU become the person who motivates everyone else in the gym to train harder--instead of you hoping you find a gym with a person or people like that in it?

We are all ultimately solely responsible for our own success and failure.

By the way, I'll be starting a new online training journal in January.

Not only will you see me training, you'll see me coaching a 21-year old.

Stay tuned for that! It will be informative, inspirational, and entertaining!

[skiplacour]

Join my Facebook Fan page for tips, videos, podcasts, and more.

http://www.facebook.com/home.php#/pa...r/113085909587

[GACXVI]

Originally Posted by skiplacour

By the way, I'll be starting a new online training journal in January.

Not only will you see me training, you'll see me coaching a 21-year old.

Stay tuned for that! It will informative, inspirational, and entertaining!

Wow! This is very motivator. I can't wait to follow that journal.

Thanks, Skip, for sharing such valuable information with us. THANK YOU VERY MUCH!

[skiplacour]

Originally Posted by GACXVI

Wow! This is very motivator. I can't wait to follow that journal.

Thanks, Skip, for sharing such valuable information with us. THANK YOU VERY MUCH!

You are welcome.

It will be awesome. Let me know what you'd like to see in the Online Daily Training Journal. Of course, I have tons of great ideas!

[KPipes0683]

Originally Posted by skiplacour

You are welcome.

It will be awesome. Let me know what you'd like to see in the Online Daily Training Journal. Of course, I have tons of great ideas!

OH MAN!!! Looking forward to that one Skip!!! I'd actually like to see your mental strategies for each day(what you're visualizing and thinking about before you even get there to train, the structure of your day in preparation for the workout, things like that) because that right there was the most important factor that I learned from you about training...just how powerful the mind really is.

[ChrisSWE]

Originally Posted by skiplacour

Chris...

I understand how being in an environment that has some motivated people working out in it can be very motivating to you.

I have a question for you:

Why don't YOU become the person who motivates everyone else in the gym to train harder--instead of you hoping you find a gym with a person or people like that in it?

We are all ultimately solely responsible for our own success and failure.

By the way, I'll be starting a new online training journal in January.

Not only will you see me training, you'll see me coaching a 21-year old.

Stay tuned for that! It will be informative, inspirational, and entertaining!

Ty for the answer Skip. Because i dont really have any other options and after your advice i will def give it a try! Sometimes it feels like everyone over there is going on 5% of their fuel/potential..it gets to you unfortunatly. Heck i am gonna soak up all their spare fuel they do not use and show them some motivation

This is what kind of thoughts i been having: But what if i could use even more of my strength and my potential in an environment around hardcore bodybuilders? Or a less crowded gym that you feel more comfortable in?*
As you said, i should stop my destructive thinking, maybe that is whats making me less motivated.. got some work to do for sure..

[juan072]

Skip,

The online journal sounds great. Are you going to have videos? Also would love to see how you've set up diet. Are you going to train the individual and then have him compete? I think this would be great to watch.

On another note, where you train how heavy do the dumbells and weight stacks go? I have 300 lb stacks on seated row and lat tower and can add weight by hanging plates from them, is that what you have to do? Also, my gym only has 150 lb dumbells, so I've had to eliminate some of the dumbell work in the Max OT program (shrugs, chest presses, overhead triceps extensions) because I find the weight just isn't heavy enough (for 1 arm rows I can stack two dumbells on top of each other). I usually replace those exercises in the program with the barbell counterpart.

Thanks
Jim

[zzlxxlzz]

hi skip
in my opion, close grip bench press is a exercise which is hit all 3 heads of triceps , with chest width grip , we can use hevier weight , so , why max ot don't add close grip bench press in triceps routine ?? , lying triceps extension also good for triceps but it cant' use heavier weight than close grip bench press , is it right ?

[predator145]

Originally Posted by zzlxxlzz

hi skip
in my opion, close grip bench press is a exercise which is hit all 3 heads of triceps , with chest width grip , we can use hevier weight , so , why max ot don't add close grip bench press in triceps routine ?? , lying triceps extension also good for triceps but it cant' use heavier weight than close grip bench press , is it right ?

It doesn't matter, just do them both.

[skiplacour]

Originally Posted by ChrisSWE

Ty for the answer Skip. Because i dont really have any other options and after your advice i will def give it a try! Sometimes it feels like everyone over there is going on 5% of their fuel/potential..it gets to you unfortunatly. Heck i am gonna soak up all their spare fuel they do not use and show them some motivation

This is what kind of thoughts i been having: But what if i could use even more of my strength and my potential in an environment around hardcore bodybuilders? Or a less crowded gym that you feel more comfortable in?*
As you said, i should stop my destructive thinking, maybe that is whats making me less motivated.. got some work to do for sure..

I remember when I first stated training, there were a ton of guys in the gym who were much stronger than and weighed a lot less. At that time, I did what a lot of the young guys do who visit this web site--rationalize that all of them were using drugs!

Looking back, I see how wrong I was. Once I got some experience under my belt and GOT MY HEAD ON STRAIGHT, I became much stronger than I ever thought I could be.

With the mindset I had, I had to get out of that gym because I felt so inferior.

The point is, YOU--and you alone--control how you perceive the environment and people around you.

The is no such thing as reality--just what you PERCEIVE to be reality.

If you can make your gym work for you, make it work. If you can't, find one that you can make work for you.

[skiplacour]

Originally Posted by juan072

Skip,

The online journal sounds great. Are you going to have videos? Also would love to see how you've set up diet. Are you going to train the individual and then have him compete? I think this would be great to watch.

Now, I can make this online daily training journal any way you want. So, give me your suggestions.

I was planning on "summing up" the workout with like a 60-second clip. The sights, sounds, and just the toughest reps of the heavy sets for both me and my training partner. Fast and furious--just so you get inspired each day.

My partner will NOT compete. He's a hardworking 21-year old who just loves to train and look good. he starting with a lot of heart and a pretty decent build. He's not like the next Flex Lewis or anything like that.

Originally Posted by juan072

On another note, where you train how heavy do the dumbells and weight stacks go? I have 300 lb stacks on seated row and lat tower and can add weight by hanging plates from them, is that what you have to do? Also, my gym only has 150 lb dumbells, so I've had to eliminate some of the dumbell work in the Max OT program (shrugs, chest presses, overhead triceps extensions) because I find the weight just isn't heavy enough (for 1 arm rows I can stack two dumbells on top of each other). I usually replace those exercises in the program with the barbell counterpart.

Thanks
Jim

Wow! You're impressive! yes, you have to make adjustments like you are doing to make sure you overload the muscles during each heavy set.

[skiplacour]

Originally Posted by zzlxxlzz

hi skip
in my opion, close grip bench press is a exercise which is hit all 3 heads of triceps , with chest width grip , we can use hevier weight , so , why max ot don't add close grip bench press in triceps routine ?? , lying triceps extension also good for triceps but it cant' use heavier weight than close grip bench press , is it right ?

Well, it seems like you are pretty set with your thinking--so go for it make it work.

My thoughts: The process is not that complicated.

[KPipes0683]

Originally Posted by juan072

Skip,

The online journal sounds great. Are you going to have videos? Also would love to see how you've set up diet. Are you going to train the individual and then have him compete? I think this would be great to watch.

On another note, where you train how heavy do the dumbells and weight stacks go? I have 300 lb stacks on seated row and lat tower and can add weight by hanging plates from them, is that what you have to do? Also, my gym only has 150 lb dumbells, so I've had to eliminate some of the dumbell work in the Max OT program (shrugs, chest presses, overhead triceps extensions) because I find the weight just isn't heavy enough (for 1 arm rows I can stack two dumbells on top of each other). I usually replace those exercises in the program with the barbell counterpart.

Thanks
Jim

I have the same problem man. Our dumbbells stop at 150, so for Overhead Dumbbell Tricep Extensions I invested in a roll of duct tape and I use it to tape weight plates on the DB for overload. Also, on our weight stacks there is enough room to add dumbbells to the top of the stack when a 45 lb. plate added on just isn't enough. I'm trying to figure out how you stack your dumbbells on top of each other for one-arm dumbbell rows. How do you?

[GACXVI]

Originally Posted by skiplacour

My partner will NOT compete. He's a hardworking 21-year old who just loves to train and look good. he starting with a lot of heart and a pretty decent build. He's not like the next Flex Lewis or anything like that.

Some questions about this guy: How long has he trained? He was training Max-OT style or he starts to try it under your supervision now? How long do you'll have this journal online?

Thanks!

[skiplacour]

Originally Posted by GACXVI

Some questions about this guy: How long has he trained? He was training Max-OT style or he starts to try it under your supervision now? How long do you'll have this journal online?

Thanks!

I don't know how he has been training. I'll find out. I observed him for few weeks before ever speaking to him and I was impressed with the way he worked in the gym and attitude. He was keeping a journal and everything.

We just ended our first week of Max-OT Training together last week. He did not train that way before.

I'll do the journal for as long as it is a good investment of my time.

[juan072]

Originally Posted by KPipes0683

I have the same problem man. Our dumbbells stop at 150, so for Overhead Dumbbell Tricep Extensions I invested in a roll of duct tape and I use it to tape weight plates on the DB for overload. Also, on our weight stacks there is enough room to add dumbbells to the top of the stack when a 45 lb. plate added on just isn't enough. I'm trying to figure out how you stack your dumbbells on top of each other for one-arm dumbbell rows. How do you?

I hold the one dumbell normally and strap it to my hand and then take another (say a 25 lb dumbell, or whatever you need) and place that at a 90* angle across the top of the dumbell i'm strapped to (the larger one, creating a + sort of shape). The smaller dumbells generally fit somewhat securely enough on top to do rows. I really like 1 arm dumbell rows, I feel a great stretch at the bottom of the movement and a great lat contraction as I row the weight up.

I recently was watching a Jeff Rodriguez training vid (natural Bodybuilder that uses an approach very similar to Max OT) and saw he fashioned some sort of chain with a metal clip and uses that to secure add'l plates to weight stacks. Looked effective and I think I'm going to try that.

Also, I saw some of your training vids. You're big and strong!! Keep up the good work!!