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  1. #7831
    Registered User Amoney1986's Avatar
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    I am a constantly improving Mass Machine.
    Your body is your most prized possession.
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  2. #7832
    Registered User 1983Warrior's Avatar
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    I would like to see a Proteinpowder with some vitamins and traceminerals in it.
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  3. #7833
    I am a MASS MACHINE! skiplacour's Avatar
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    During this program, the major emphasis will be on improving your MINDSET both inside and outside of the gym.

    I will guide you through the action steps and strategies to bring about the SUPREME CONFIDENCE that's already inside of you just waiting to be unleashed.

    The sense of SUPREME CONFIDENCE will help you improve in all areas of your life.

    Unlike the Mass Machine Bulking and Cutting Program last year where I just wanted you take any positive action in the gym, I am going to outline and explain specific MASS MACHINE training, eating, and supplementation strategies---step-by-step.

    If the programs that you are currently doing are working well for you--that's awesome. Keep doing it.

    If you are stuck and are willing to take a blind leap of faith, then you'll want to follow my "template."

    Train Hard. Think Big.
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  4. #7834
    Registered User 1983Warrior's Avatar
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    You seem to have enormous self-control Skip, how have you developed this? I have my ways, but am interested in yours. Actually you had a good influence on me when I was just a teenager.
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  5. #7835
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by 1983Warrior View Post
    You seem to have enormous self-control Skip, how have you developed this? I have my ways, but am interested in yours. Actually you had a good influence on me when I was just a teenager.
    Can you be more specific with your question?

    I'm not exactly sure what you mean by "self-control."
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  6. #7836
    Registered User 1983Warrior's Avatar
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    Originally Posted by skiplacour View Post
    Can you be more specific with your question?

    I'm not exactly sure what you mean by "self-control."
    Ability to control thoughts, feelings and actions. This makes humans extraordinary,
    but if you read Napoleon Hill books he states that only 1 in 10 million develop complete
    self-control.
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  7. #7837
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by 1983Warrior View Post
    Ability to control thoughts, feelings and actions. This makes humans extraordinary,
    but if you read Napoleon Hill books he states that only 1 in 10 million develop complete
    self-control. I read that you managed to get immune against pain, which seems to me
    something extraordinary.
    I guess it all depends on who you compare it to.

    On a side note, I am absolutely certain Napoleon Hill did not study 10 million people. LOL

    And "complete self control" is totally subjective and can't be quantified.
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  8. #7838
    Registered User 1983Warrior's Avatar
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    Originally Posted by skiplacour View Post
    I guess it all depends on who you compare it to.

    On a side note, I am absolutely certain Napoleon Hill did not study 10 million people. LOL
    It is a important thing to develop, like with the ability to make good decisions. I have heard there are different ways to develop self-control. I think I read first on your website about the book Think and Grow Rich, have read it many times. The last chapter, sixth-sense was something which I found extra interesting.
    Last edited by 1983Warrior; 12-29-2012 at 06:40 PM.
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  9. #7839
    I am a MASS MACHINE! skiplacour's Avatar
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    What's your BIGGEST GOAL for 2013--and what can I do to help you achieve it?

    --Skip La Cour



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  10. #7840
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    Originally Posted by skiplacour View Post
    What's your BIGGEST GOAL for 2013--and what can I do to help you achieve it?

    --Skip La Cour
    Biggest goal of 2013? Win the overall title at the INBF Wisconsin Bodybuilding show.

    How can Skip help? Already Has! I've been doing Mass Machine Training Routines, listening and following your Ultimate Contest Preparation Seminar to a T. Skip, could I e-mail you an excel spreadsheet of my diet for your opinion?
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  11. #7841
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by jerothas View Post
    Biggest goal of 2013? Win the overall title at the INBF Wisconsin Bodybuilding show.

    How can Skip help? Already Has! I've been doing Mass Machine Training Routines, listening and following your Ultimate Contest Preparation Seminar to a T. Skip, could I e-mail you an excel spreadsheet of my diet for your opinion?
    Sure, jerothas.

    skip@skiplacour.com
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  12. #7842
    Registered User 1983Warrior's Avatar
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    I don't think all goals are constructive, I mean they should be attainable.

    If I manage to lift 300lbs for 4 reps in the benchpress this week, next week I could go for
    300lbs for 6reps and maybe I will do it but trying to go for 500lbs for 4reps is not really a construstive goal.
    Last edited by 1983Warrior; 12-30-2012 at 02:04 PM.
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  13. #7843
    I am a MASS MACHINE! skiplacour's Avatar
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    What Are The Best Exercises and Training Routines To Improve Your Weak Body Parts?

    In this video, Skip La Cour talks about factors you must consider when searching that "perfect" exercise or "perfect" training routines that will dramatically turn your weakest body parts into your greatest strengths.

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  14. #7844
    I am a MASS MACHINE! skiplacour's Avatar
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    Leadership Is An Acquired Skill

    Leadership is an acquired skill—it’s not genetic. I challenge the notion that some people are “natural born leaders.” At some point in every person’s life, they either started stepping up or stepping back.

    Leaders choose to step up. Years and years of stepping up can give you the impression that this person is a natural born leader. In reality, they have made being a leader just a part of their personality—one decision at a time.



    You are a MASS MACHINE!


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  15. #7845
    Registered User gymrat992's Avatar
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    Question question for skip

    Skip, why is it that I keep reading on the internet that doing 4-6 reps isn't going to add muscle and that its more for strength development? And if you want to train for muscle gains you need to perform 6-12 reps. Are these guys just misinformed? Do they not understand that over loading the muscle will indeed lead to larger muscles. I just don't get it.
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  16. #7846
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by gymrat992 View Post
    Skip, why is it that I keep reading on the internet that doing 4-6 reps isn't going to add muscle and that its more for strength development? And if you want to train for muscle gains you need to perform 6-12 reps. Are these guys just misinformed? Do they not understand that over loading the muscle will indeed lead to larger muscles. I just don't get it.
    Good question, gymrat992.

    Here's my take on that topic:

    When an "expert" gives advice out to the masses, he needs to consider how the average person thinks and trains. He needs to consider what the average person's level of commitment and work ethic is and gives advice based on THAT.

    He can't deal with the exceptions or those with really advanced training performance ability or incredible mindsets--just the averages. Many of these people don't have a whole lot of training experience at all.

    For the average people training out there, training in the 6 to 12 rep range is some pretty solid advice and will work for them. Heck....just lifting any way at all will produce some results.

    For a 4 to 6 rep scheme to work effectively, a person needs to train heavily and with intensity.

    Think about it for a moment. If you told a young person who has been training for two months to "train heavy" and "train with intensity", would he really know what that means let alone do it?

    No matter what he thinks, the average person would not know what that means and wouldn't be able to do it yet.

    Only until a person is FORCED to train under certain conditions--without the option to work in a few more reps per sets, sets per exercise, exercises per workout, and body parts trained a few more times a week WILL HE EVER FIND OUT WHAT HE IS TRULY CAPABLE OF ACHIEVING in the gym.

    That was even true in my case.

    I was very successful training with higher rep ranges. I believed I trained with intensity. I believed I trained hard, was focused, and really pushed myself. I probably was "compared to most" and I certainly had the physique to back it up.

    It wasn't until I BLOCKED MYSELF into the 4 to 6 rep range did I discover my true physical, mental, and emotional limits in the gym.

    If a person takes a leap of faith and works out in the manner I graduated to, they too will discover the same thing about their own training. They will discover that, if they train heavily enough and with enough intensity, they will be just as productive (if not more) training in the 4 to 6 rep range.

    The truth of the matter is that most people have no desire to experiment with this type of training to ever find out what I am taking about--and that's completely fine.

    It takes skill. That skill needs to be acquired.

    If I felt a person did not have the right mindset, I also would suggest that they use higher reps, more exercises, and work each body part more often to give themselves more chances to stimulate the muscles.

    It's all about producing RESULTS under the conditions that suit the person best. For the average person who wants to remain average, that will work fine.

    Of course, my first choice would have them to step up to the challenge and get more done with less volume (reps, sets, exercises, and body part workouts). They will create a superior training performance and mental attitude that will compound as time goes on.

    Train Hard. Think Big.
    Last edited by skiplacour; 01-01-2013 at 06:27 AM.
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  17. #7847
    Registered User gymrat992's Avatar
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    Originally Posted by skiplacour View Post
    Good question, gymrat992.

    Here's my take on that topic:

    When an "expert" gives advice out to the masses, he needs to consider how the average person thinks and trains. He needs to consider what the average person level of commitment and work ethic is and gives advice based on THAT.

    He can't deal with the exceptions or those with really advanced training performance ability or incredible mindsets--just the averages. Many of these people don't have a whole lot of training experience at all.

    For the average people training out there, training in the 6 to 12 rep range is some pretty solid advice and will work for them. Heck....just lifting any way at all will produce some results.

    For a 4 to 6 rep scheme to work effectively, a person needs to train heavily and with intensity.

    Think about it for a moment. If you told a young person who has been training for two months to "train heavy" and "train with intensity", would he really know what that means let alone do it?

    No matter what he thinks, the average person would not know what that means and wouldn't be able to do it yet.

    Only until a person is FORCED to train under certain conditions--without the option to work in a few more reps per sets, sets per exercise, exercises per workout, and body part trained a few more times a week WILL HE EVER FIND OUT WHAT HE IS TRULY CAPABLE OF ACHIEVING in the gym.

    That was even true in my case.

    I was very successful training with higher rep ranges. I believed I trained with intensity. I believed I trained hard, was focused, and really pushed myself. I probably was "compared to most" and I certainly had the physique to back it up.

    It wasn't until I BLOCKED MYSELF into the 4 to 6 rep range did I discover my true physical, mental, and emotional limits in the gym.

    If a person takes a leap of faith and works out in the manner I graduated to, they too will discover the same thing about their own training. They will discover that, if they train heavily enough and with enough intensity, they will b just as productive (if not more) training in the 4 to 6 rep range.

    The truth of the matter is that most people have no desire to experiment with this type of training to ever find out what I am taking about--and that's completely fine.

    It takes skill. That skill needs to be acquired.

    If I felt a person did not have the right mindset, I also would suggest that they use higher reps, more exercises, and work each body part more often to give themselves more chances to stimulate the muscles.

    It's all about producing RESULTS under the conditions that suit the person best. For the average person who wants to remain average, that will work fine.

    Of course, my first choice would have them to step up to the challenge and get more done with less volume (reps, sets, exercises, and body part workout). The will create a superior training performance and mental attitude that will compound as time goes on.

    Train Hard. Think Big.
    Thanks coach! Great points
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  18. #7848
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    Originally Posted by skiplacour View Post
    Good question, gymrat992.

    Here's my take on that topic:

    When an "expert" gives advice out to the masses, he needs to consider how the average person thinks and trains. He needs to consider what the average person level of commitment and work ethic is and gives advice based on THAT.

    He can't deal with the exceptions or those with really advanced training performance ability or incredible mindsets--just the averages. Many of these people don't have a whole lot of training experience at all.

    For the average people training out there, training in the 6 to 12 rep range is some pretty solid advice and will work for them. Heck....just lifting any way at all will produce some results.

    For a 4 to 6 rep scheme to work effectively, a person needs to train heavily and with intensity.

    Think about it for a moment. If you told a young person who has been training for two months to "train heavy" and "train with intensity", would he really know what that means let alone do it?

    No matter what he thinks, the average person would not know what that means and wouldn't be able to do it yet.

    Only until a person is FORCED to train under certain conditions--without the option to work in a few more reps per sets, sets per exercise, exercises per workout, and body part trained a few more times a week WILL HE EVER FIND OUT WHAT HE IS TRULY CAPABLE OF ACHIEVING in the gym.

    That was even true in my case.

    I was very successful training with higher rep ranges. I believed I trained with intensity. I believed I trained hard, was focused, and really pushed myself. I probably was "compared to most" and I certainly had the physique to back it up.

    It wasn't until I BLOCKED MYSELF into the 4 to 6 rep range did I discover my true physical, mental, and emotional limits in the gym.

    If a person takes a leap of faith and works out in the manner I graduated to, they too will discover the same thing about their own training. They will discover that, if they train heavily enough and with enough intensity, they will b just as productive (if not more) training in the 4 to 6 rep range.

    The truth of the matter is that most people have no desire to experiment with this type of training to ever find out what I am taking about--and that's completely fine.

    It takes skill. That skill needs to be acquired.

    If I felt a person did not have the right mindset, I also would suggest that they use higher reps, more exercises, and work each body part more often to give themselves more chances to stimulate the muscles.

    It's all about producing RESULTS under the conditions that suit the person best. For the average person who wants to remain average, that will work fine.

    Of course, my first choice would have them to step up to the challenge and get more done with less volume (reps, sets, exercises, and body part workout). They will create a superior training performance and mental attitude that will compound as time goes on.

    Train Hard. Think Big.
    So you're saying for the more advanced bodybuilder to try the heavy 4-6 rep range with high intensity? If so I really want to try this, that is something Iv never heard of or even thought about putting together, Iv always stuck with a heavy week (4-6 reps, low intensity) and a light week (10-12 reps, high intensity)?

    Also I weight 230 with 19% BF, I calculated my BMR cals to 2194, my maintenance cals to 3510, and my gaining mass cals to 4212. Is this correct?
    **Certified Personal Trainer, Certified ISSA & NASM (CPT, CES)**



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  19. #7849
    Registered User pastorpritch's Avatar
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    Originally Posted by skiplacour View Post
    Good question, gymrat992.

    Here's my take on that topic:

    When an "expert" gives advice out to the masses, he needs to consider how the average person thinks and trains. He needs to consider what the average person level of commitment and work ethic is and gives advice based on THAT.

    He can't deal with the exceptions or those with really advanced training performance ability or incredible mindsets--just the averages. Many of these people don't have a whole lot of training experience at all.

    For the average people training out there, training in the 6 to 12 rep range is some pretty solid advice and will work for them. Heck....just lifting any way at all will produce some results.

    For a 4 to 6 rep scheme to work effectively, a person needs to train heavily and with intensity.

    Think about it for a moment. If you told a young person who has been training for two months to "train heavy" and "train with intensity", would he really know what that means let alone do it?

    No matter what he thinks, the average person would not know what that means and wouldn't be able to do it yet.

    Only until a person is FORCED to train under certain conditions--without the option to work in a few more reps per sets, sets per exercise, exercises per workout, and body part trained a few more times a week WILL HE EVER FIND OUT WHAT HE IS TRULY CAPABLE OF ACHIEVING in the gym.

    That was even true in my case.

    I was very successful training with higher rep ranges. I believed I trained with intensity. I believed I trained hard, was focused, and really pushed myself. I probably was "compared to most" and I certainly had the physique to back it up.

    It wasn't until I BLOCKED MYSELF into the 4 to 6 rep range did I discover my true physical, mental, and emotional limits in the gym.

    If a person takes a leap of faith and works out in the manner I graduated to, they too will discover the same thing about their own training. They will discover that, if they train heavily enough and with enough intensity, they will b just as productive (if not more) training in the 4 to 6 rep range.

    The truth of the matter is that most people have no desire to experiment with this type of training to ever find out what I am taking about--and that's completely fine.

    It takes skill. That skill needs to be acquired.

    If I felt a person did not have the right mindset, I also would suggest that they use higher reps, more exercises, and work each body part more often to give themselves more chances to stimulate the muscles.

    It's all about producing RESULTS under the conditions that suit the person best. For the average person who wants to remain average, that will work fine.

    Of course, my first choice would have them to step up to the challenge and get more done with less volume (reps, sets, exercises, and body part workout). They will create a superior training performance and mental attitude that will compound as time goes on.

    Train Hard. Think Big.
    Amen.
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  20. #7850
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by CaliBakes View Post
    So you're saying for the more advanced bodybuilder to try the heavy 4-6 rep range with high intensity? If so I really want to try this, that is something Iv never heard of or even thought about putting together, Iv always stuck with a heavy week (4-6 reps, low intensity) and a light week (10-12 reps, high intensity)?
    That's an extremely great question, CaliBakes.

    Every expert offers GENERAL strategies because they are forced to. The majority of the time, they'll generally work for the general population. If you simply "move forward," you will get SOME results.

    Let's break down your question:

    You refer to an "advanced" bodybuilder. Exactly how would a person determine that? Age? Time training? Ability to execute in the gym? If so, who determines that?

    After six months of training, I smoozed my way into learning from a mixed pairs national champion who had been training for 15 years and just happen to work out in my same gym. I was also 27 years and was focused and hard working with a responsible position at my job after earning several promotions. The job doesn't necessarily mean much, but it does say something about my drive.

    Let's forget about whatever genetic potential I had. Was I advanced? Who really knows?

    Compare that label to a 19 year old kid who trains with his other 19 year old buddies (when they show up), lives with his parents, and has been training six months too.

    Are we both beginners? Are we both intermediates? Are we both advanced? Who knows? But I would seriously doubt we were the same. I'm not sure if both of us could claim advanced--but I am sure as hell that I would be a lot closer to advanced than he would.

    So, if a person has never watched how you train, he really can't prescribe a training program that's perfectly suited for you.

    Advanced means nothing.

    If I took two people; same height; weight; same ages; and same number of years of training form two different parts of the world:

    --Would they train just as "heavily" as each other even though they were instructed to train heavy?

    --Would they both execute the weight they lifted exactly the same?

    --Would their level of intensity be exactly the same?

    --Would both of their version of "low intensity" be the same?

    --Would both of their versions of "high intensity" be the same?

    So, heavy, intensity, high intensity, and low intensity don't mean much either.

    Trust me. They would NOT be the same although they both would more than likely use the very same words to describe their training.

    But those differences would be CRUCIAL to their results they would get!!!!!

    I might watch both of them and see that one is far superior than the other, take him under my wings, and teach everything it physically, mentally, and emotionally takes to be a MASS MACHINE!

    I might watch the other and give him "general guidelines" that work for the masses. Why? Because I wouldn't feel it was worth my time working on his HEAD and his HEART. His head and his heart will translate what heavy and intense mean.

    That, in a nutshell, is why there are general guidelines.

    Originally Posted by CaliBakes View Post
    Also I weight 230 with 19% BF, I calculated my BMR cals to 2194, my maintenance cals to 3510, and my gaining mass cals to 4212. Is this correct?
    Correct? Sure.

    You pulled that maintenance number off some calculator somewhere and added "500 calories" or deducted "500 calories" because that's a general guideline.

    Depending how badly you want reach what "optimal" for you, it is going to take some time and real effort.

    The rule of thumb I would give you is:

    1. Start there.

    2. Figure out what is the very most calories YOUR BODY can humanly eat WITHOUT getting fat.

    That is your TRUE maintenance level.

    If you don't want to put in that kind of effort, just use that general number you pulled off the general calculator and use the general "500 calories" guess everyone uses.

    You will get results. Will that be "optimal" for you. Who knows?

    But you will have simply general answers that people your same height; weight; age; etc, will use too without taking into account everything that makes you different.

    I wish I had easier answers for you. Plenty of experts offer those easier, general--and even somewhat effective enough--answers.

    Start with those answers--and they work from there to maximize your physical, mental, and emotional potential.

    Train Hard. Think Big.
    Last edited by skiplacour; 01-01-2013 at 06:21 AM.
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  21. #7851
    Registered User gymrat992's Avatar
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    Happy new year skip! Thanks for everything you do. Here is to an awesome "mass machine" 2013!

    Gymrat992
    I am a mass machine!
    I AM A MASS MACHINE!
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  22. #7852
    I am a MASS MACHINE! skiplacour's Avatar
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    Originally Posted by gymrat992 View Post
    Happy new year skip! Thanks for everything you do. Here is to an awesome "mass machine" 2013!

    Gymrat992
    I am a mass machine!
    Thanks, Gymrat992.

    It starts TODAY!
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  23. #7853
    I am a MASS MACHINE! skiplacour's Avatar
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    It starts TODAY!

    Get off to an awesome start.

    You are a MASS MACHINE!




    Sound off MASS MACHINES!

    What's one MAJOR thing you WILL accomplish this week that has been lingering--and you know you absolutely MUST get it done? It can be either inside or outside of the gym.

    Commit to finally getting it done right here.

    I will ask you this every single week in 2013 and do whatever I can to help you follow through. That's my commitment to YOU.


    Train Hard. Think Big.

    I have a new, awesome information product (non-bodybuilding) that I've been working on for the mass market. This week, I will have all the videos produced for it and the final version of the ebook proofed.
    Visit Skip La Cour's Mass Machine Nutrition store on Bodybuilding.com - Supreme. Clean. Mass Machine Nutrition. ===> www.SLtips.com/3

    Click Here for FREE access to 13 different Mass Machine ® Training Routines ===> www.SLtips.com/23

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  24. #7854
    Registered User nateb79's Avatar
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    Getting to the gym on all scheduled days, and eating clean 6 out of 7 days this week.
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  25. #7855
    Registered User gymrat992's Avatar
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    Originally Posted by skiplacour View Post
    It starts TODAY!

    Get off to an awesome start.

    You are a MASS MACHINE!




    Sound off MASS MACHINES!

    What's one MAJOR thing you WILL accomplish this week that has been lingering--and you know you absolutely MUST get it done? It can be either inside or outside of the gym.

    Commit to finally getting it done right here.

    I will ask you this every single week in 2013 and do whatever I can to help you follow through. That's my commitment to YOU.


    Train Hard. Think Big.

    I have a new, awesome information product (non-bodybuilding) that I've been working on for the mass market. This week, I will have all the videos produced for it and the final version of the ebook proofed.
    I need to work on my training intensity! I need to step up and get to the next level and get it done! Starts now, off to train legs!
    I AM A MASS MACHINE!
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  26. #7856
    Registered User Dkarst456's Avatar
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    The holidays are over. By the end of the week I want to be mentally ahead of where I was before the holidays. I will need to be executing everything I know again to feel content.
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  27. #7857
    Registered User pphelps83's Avatar
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    Originally Posted by skiplacour View Post
    It starts TODAY!

    Get off to an awesome start.

    You are a MASS MACHINE!




    Sound off MASS MACHINES!

    What's one MAJOR thing you WILL accomplish this week that has been lingering--and you know you absolutely MUST get it done? It can be either inside or outside of the gym.

    Commit to finally getting it done right here.

    I will ask you this every single week in 2013 and do whatever I can to help you follow through. That's my commitment to YOU.


    Train Hard. Think Big.

    I have a new, awesome information product (non-bodybuilding) that I've been working on for the mass market. This week, I will have all the videos produced for it and the final version of the ebook proofed.
    Happy new year skip

    i have to book my ACSM personal training exam this week!

    Nothing like lighting a fire under me to get it done!
    Train hard and Think Big

    I am a relentless Mass Machine


    We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot.

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  28. #7858
    I am a MASS MACHINE! skiplacour's Avatar
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    Lose Body Fat - What Are The Best WEIGHT TRAINING Routines To Lose Body Fat?



    Click Here to order Mass Machine Nutrition's MM60EFL Energy and Fat Loss Capsules on Bodybuilding.com
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  29. #7859
    I am a MASS MACHINE! skiplacour's Avatar
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    BRAND NEW PODCAST!

    Podcast #25 - January 2, 2013

    The Upcoming Challenge and More


    Click Here to listen and/or download this week's podcast.

    Send me your FEEDBACK about this episode at skip@massmachinenutrition.com


    Click here to order Skip La Cour's Mass Machine Nutrition right here on Bodybuilding.com today.
    Last edited by skiplacour; 01-03-2013 at 08:11 AM.
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  30. #7860
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    Lose Body Fat - Don't Expect An Ambitious Cardio Program Alone to Help You Lose Body Fat!



    Doing more and even more intense cardiovascular training is considered by many people to be the best way to lose body fat. In fact, the very first thing that many people do when trying to lose body fat is to pay more attention to cardiovascular training.

    There's no doubt that cardiovascular training plays its part in the fat loss process. Burning more calories than you eat each day and creating that very important caloric deficit will be bolstered with a consistent cardio training program.

    Cardiovascular training makes you feel productive because you can measure the amount of time and effort you invest in it and the amount of sweat that pours off of your body.

    What many people fail to realize is that cardiovascular training is one only part of the equation. They oftentimes put far too much importance on cardio and the part in plays in the fat loss process.

    When you want to lose body fat, your diet is significantly more important than cardiovascular training. That calorie deficit can be created more effectively and efficiently through better eating habits than by doing more cardio.

    In this video, Skip La Cour discusses these important points that must be considered when you are trying to lose body fat.


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