Skip La Cour - Mass Machine Bodybuilding (Training, Nutrition, Mindset, & Lifestyle)

[skiplacour]

BRAND NEW PODCAST!

Podcast #38 - April 3, 2013

"Stick and Move!"

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

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

[skiplacour]

Mass Machine Training ® - Routine #3

[garrettkirkman]

Hey SKIP!

i hear alot of different positives, and mostly negatives to be honest about a male taking soy protein..

interested on your views?

[Kavliaris]

Hey Skip! Have appreciated the articles and advise you've provided for others and figured it's time to finally get some answers for myself. I finally had enough when I was out of breath carrying my sleeping daughter up the stairs. I've always been active but diet has been an issue. I believe I am on the right path but would love some advise.

I'm 37, 215lbs (prob 20-25% body fat) and working hard to make a total body transformation. I honestly do not care what the scale says as long as my body fat % drops to 10-12% max. I have dropped 19lbs since January of this year and have gotten stronger.

I currently lift 3X a week (full body workouts - 3 exercises per body part, 3 sets X 8-10 reps).
I train Brazilian Jiu Jitsu and MMA 2 to 3 X a week
On weekends I do cardio workouts i.e. cycling for 2+ hrs or 1hr runs.

My diet has changed drastically as I now eat mostly a plant based, whole food diet. I have cut out the processed foods and the "white" food. I do eat meat, but not daily.

Any words of wisdom or encouragement would be greatly appreciated!

[skiplacour]

Hey SKIP!

i hear alot of different positives, and mostly negatives to be honest about a male taking soy protein..

interested on your views?

Hi garrettkirkman.

Personally, I've had no real interest in soy and never had.

Just like you, I read all of the information presented. Obviously, if I had no real interest in it in the first place, this type of information wouldn't turn me into a fan.

For those of you who want to learn at least one opinion of soy, here's an article that Man's Health published several years ago.

http://www.menshealth.com/nutrition/...gative-effects

[skiplacour]

Hey Skip! Have appreciated the articles and advise you've provided for others and figured it's time to finally get some answers for myself. I finally had enough when I was out of breath carrying my sleeping daughter up the stairs. I've always been active but diet has been an issue. I believe I am on the right path but would love some advise.

I'm 37, 215lbs (prob 20-25% body fat) and working hard to make a total body transformation. I honestly do not care what the scale says as long as my body fat % drops to 10-12% max. I have dropped 19lbs since January of this year and have gotten stronger.

I currently lift 3X a week (full body workouts - 3 exercises per body part, 3 sets X 8-10 reps).
I train Brazilian Jiu Jitsu and MMA 2 to 3 X a week
On weekends I do cardio workouts i.e. cycling for 2+ hrs or 1hr runs.

My diet has changed drastically as I now eat mostly a plant based, whole food diet. I have cut out the processed foods and the "white" food. I do eat meat, but not daily.

Any words of wisdom or encouragement would be greatly appreciated!

Sounds like you are on the right path, Kavliaris. You are putting a lot more focus and attention on this area of your life. Keep it up.

Many people would agree that the changes in your eating habits will make you a healthier person.

What you must also focus on are the total number of calories you eat each day and the macronutrients (protein, carbohydrates, and fats) those calories contain.

So, eating what many might consider are the "right" types of "healthy" foods and avoid the "wrong and unhealthy" foods is NOT enough to help you drop that body fat.

Train Hard. Think Big.

[skiplacour]

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Train Hard. Think Big.

[Samuli]

Hey Skip,

Mach machine training recommends 4-6 repetition range. This is stimulating only the glycolytic fast-twitch (type-IIx) muscle fibers (which possess the greatest capacity to produce force and size increases). Don't you need to train both muscle fibers, type-IIx and type-IIa to achieve fullest muscle development?

Very interested to hear your thoughts, bro.

[skiplacour]

Hey Skip,

Mach machine training recommends 4-6 repetition range. This is stimulating only the glycolytic fast-twitch (type-IIx) muscle fibers (which possess the greatest capacity to produce force and size increases). Don't you need to train both muscle fibers, type-IIx and type-IIa to achieve fullest muscle development?

Very interested to hear your thoughts, bro.

Is that a statement or a question, bro?

[Samuli]

Is that a statement or a question, bro?

Definitely a question,

[skiplacour]

Definitely a question,

What does "fullest development" mean to you? What would estimate this rep range's "partial" development? Is it close? Like one is a "9" and the other is a "10"? Is one a zero and the other is "10"?

What do you think the difference might be?

[Samuli]

What does "fullest development" mean to you? What would estimate this rep range's "partial" development? Is it close? Like one is a "9" and the other is a "10"? Is one a zero and the other is "10"?

What do you think the difference might be?

I have to say i love training mass machine style but I have always wondered do I get everything out of my potential by training just 4-6 reps. I actually asked this same question from Paul Cribb from ast-ss and he said that he believe that if you want to max out your physiques potential you have to change rep ranges. And this is from max-ot's creators head researcher! I mean this shaked my certainty and confidence.

[skiplacour]

I have to say i love training mass machine style but I have always wondered do I get everything out of my potential by training just 4-6 reps. I actually asked this same question from Paul Cribb from ast-ss and he said that he believe that if you want to max out your physiques potential you have to change rep ranges. And this is from max-ot's creators head researcher! I mean this shaked my certainty and confidence.

I can understand what you are saying.......although I do not believe that Paul Cribb was involved in its creation.

That's the second time his name has come up this week. I haven't heard much from him in 10 years. Someone else on the message board told me that Paul Cribb was responsible for my success as a competitive bodybuilder. LOL

I'm not sure if you know this but, with Mass Machine Training, you use the 6 to 8 rep range the first week of your training cycle and the last.

Train Hard. Think Big.

[Samuli]

I can understand what you are saying.......although I do not believe that Paul Cribb was involved in its creation.

That's the second time his name has come up this week. I haven't heard much from him in 10 years. Someone else on the message board told me that Paul Cribb was responsible for my success as a competitive bodybuilder. LOL

I'm not sure if you know this but, with Mass Machine Training, you use the 6 to 8 rep range the first week of your training cycle and the last.

Train Hard. Think Big.

I was just thinking should I try doing like 6 weeks 8-10 reps and then 6 weeks 4-6 reps and then take a week off. The biggest fear that I have in this is do I lose strength when doing 8-10 reps. I remember you saying that you can review some training styles so just wanted to ask if you could review this plan? And I know that Paul Cribb wasn't involved in max-ot's creation, he has his own science based training style, linearly periodised progressive overload program, like training 4 weeks 8-10 reps, 4 weeks 6-8 reps and 4 weeks 4-6 reps and then week off.

[skiplacour]

I was just thinking should I try doing like 6 weeks 8-10 reps and then 6 weeks 4-6 reps and then take a week off. The biggest fear that I have in this is do I lose strength when doing 8-10 reps. I remember you saying that you can review some training styles so just wanted to ask if you could review this plan? And I know that Paul Cribb wasn't involved in max-ot's creation, he has his own science based training style, linearly periodised progressive overload program, like training 4 weeks 8-10 reps, 4 weeks 6-8 reps and 4 weeks 4-6 reps and then week off.

I've done many training styles over the years and I've witness many done by others, Samuli.

Just remember that they biggest factor in the success of any training program is YOU.

You can have one person execute a training style and do it well--and another one use the same style and NOT do it well. Unless they trained side by side, the one who was NOT doing it well might not ever know he wasn't. In his mind, he doing the same supposedly effective routine.

So, it's not always the training routine that makes the biggest difference. All training styles will work to some extent.

Then the debate rages on as to "Which style is 'optimal'?" . . . which can go on incessantly (as you probably already know).

Train Hard. Think Big.

[skiplacour]

April 6, 2013

Here are just some of the topics covered and questions answered this week here:

In your opinion, which is more important or essential to building a mass machine, proper rest/sleep or nutrition?

[Podcast] How Many Exercises and Sets of Bench Press for Chest Training is "Optimal"?

I want a tone body, train three days a week, and try to eat as much protein as I can. What are other ways to get great results?

How do I tighten the bottom section of my abs?

Subscribe to Tyler Leenknecth's 2013 Team Universe Contest Prep Journal

I've been told that taking protein supplements means you are lazy. What do you think?

[Podcast] "Stick and Move!" - Break down your goals

Someone I respect once preached about doing low reps for muscle growth now says a wide range of rep schemes is best. I'm confused!

==>21 Days To Fast Mass Promotion






Click here to order Skip La Cour's Mass Machine Nutrition MM1000 Micronized Creatine here on Bodybuilding.com.

[skiplacour]

Tyler Leenknecht - Mass Machine Training - Arm Workout




Click here to order Skip La Cour's Mass Machine Nutrition MM1000 Micronized Creatine here on Bodybuilding.com.

[skiplacour]

I'm not going to let you forget the goals you set for 2013. . . .



4-7-13

We begin Week #15 of 2013

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.

[skiplacour]

Get motivated to have an awesome week of training!

Check out my latest article on Bodybuilding.com "15 Ways To Build A Mindset For Results." I’m sure you’ll find it helpful to your efforts. It’s currently rated 9.8 (out of 10) by the readers.



Click Here

(Even if you've read it before, read it again today. You are a different person than you were then and the words will hit you in a different way with new meanings.)

Train Hard. Think Big.

Skip La Cour

[skiplacour]

Have you subscribed to Tyler's Contest Prep Journal yet?

You can click the BLUE ICON next to his name in the box below and get to the thread.

Here is today's entry:

Chest Workout:

Flat Barbell Press 275 x 5, 315 x 4, 315 x 4
Incline Hammer Press 320 x 10, 360 x 7, 360 x 7
Pec Dec 250 x 13, 260 x 9

Rate = 8/10

Time = 45 min.

[hamworld05]

Hey Skip, are bell peppers okay to have on a cut?

[skiplacour]

Hey Skip, are bell peppers okay to have on a cut?

Sure, hamworld05.

Evaluate the calories, protein, cards, and fat in the food choice--and what you have to do to reach your goals.

Train Hard. Think Big.

[Shandwerker]

Hey Skip-

Does it matter whether one uses a complex carb supplement vs. a non-complex carb supplement to spike their insulin immediately post workout? (Obviously, this would be mixed with protein, as my understanding is that spiking your insulin post-workout triggers superior absorption by the muscles.)

As always, many, many thanks!

[skiplacour]

Hey Skip-

Does it matter whether one uses a complex carb supplement vs. a non-complex carb supplement to spike their insulin immediately post workout? (Obviously, this would be mixed with protein, as my understanding is that spiking your insulin post-workout triggers superior absorption by the muscles.)

As always, many, many thanks!

Hi Shandwerker...

"Does it matter" questions are too vague for me to give a good answer. Even the way questions are phrased can even be misleading. I hear people mock other people who feel the need to do anything "immediately." Something may have benefits but does not have to be done "immediately."

I'd rather deal with questions that really matter to the person and they aren't asking just to ask.

I would ask the person what they are doing now and what their ultimate goals are. I'd also ask them how important the possibility of that "extra percentage" is to them. Also, every strategy doesn't have an "all or nothing" as far as effectiveness goes.

I was a very good bodybuilder before and very good bodybuilder after "nutrient timing" was introduced and popularized in the early 2000s.

I hope I made my points clear.

Everyone has different goals, they have different standards of what they expect, and different ways of evaluating "effort versus benefit." Yet, many people want a black and white answer that applies to every person; at every age; and every level of experience; who are only willing to put in so much effort; and who all have different levels of development that they'd be happy with.

Train Hard. Think Big.

[henderjb]

Been taking the Podcast advice - my "Life Goals & Dreams Board" is in a prominant place, GROWING, and now needing side boards.

BRAND NEW PODCAST!


Podcast #36 - March 20, 2013



Lesson #7 of the Mass Machine Nutrition "49 Days To SUPREME Confidence" Ultimate Transformation Challenge

"Simple Three-Step Process For More Productivity"

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

Send your completed assignment to me at skip@massmachinenutrition.com by Monday morning at 8 am Pacific time to be eligible for prizes.

PAST LESSONS/PODCASTS

Lesson #1 - "Who Do You Think You Are?" - Click Here to listen and/or download this week's podcast.

Lesson #2 - "How To Effectively Process All of the Bodybuilding and Training Information Available" - Click Here to listen and/or download this week's podcast.

Lesson #3 - "How To Make the Most of Your Time--No Matter What You Age Is" - Click Here to listen and/or download this week's podcast.

Lesson #4 - "Fighting Your Way Through the 'Gap Time'" - Click Here to listen and/or download this week's podcast.

Lesson #5 - "Know What You Want" - Click Here to listen and/or download this week's podcast.

Lesson #6 - "How To Get The Most Out Of Your Mentor or Coach" - Click Here to listen and/or download this week's podcast.



Click here to order Skip La Cour's Mass Machine Nutrition right here on Bodybuilding.com today.







===>Skip La Cour Reviews - Bodybuilding and Training Information Products (and More)<===

[skiplacour]

Been taking the Podcast advice - my "Life Goals & Dreams Board" is in a prominant place, GROWING, and now needing side boards.

Awesome, henderjb!

Something great to see the moment you wake up--and immediately start focusing in the right direction.

[CewSaw]

Been taking the Podcast advice - my "Life Goals & Dreams Board" is in a prominant place, GROWING, and now needing side boards.

LOL Mine's just got a bunch of index cards crammed in one corner and a picture of our hopefully trophy winning car and a bathing suit I want to fit into, I suddenly feel like I need to get moving and get big and bold with it!

[tyseagle]

Been taking the Podcast advice - my "Life Goals & Dreams Board" is in a prominant place, GROWING, and now needing side boards.

Extremely motivating board henderjb. I have one too I look at right when I come out of my bedroom. Really like yours!

[ticalman2000]

Great vision board henderjb! I find mine to be extremely motivating and picture it between sets to keep my mind focused and remind me of the intensity, passion, and work required to achieve my goals.

I haven't posted enough to be allowed to add links but if anyone's interested my board can be seen on my BodySpace Motivation section.

[skiplacour]

Improving Lagging Body Parts
(an excerpt from an upcoming article)

You can go on the internet and find all kinds of people that will tell you that a particular exercise will give you that peak on your biceps or a certain routine will give you that sweep on your quadriceps, but think for a minute. If the same exercise or the same routine could get the same results on every body, wouldn't we all look more alike? Look at the lineup of competitors in a bodybuilding and physique contest. They’re all in incredible shape, yet their bodies and their shapes are very different.

This is even true at the Mr. Olympia contest, the very highest level of bodybuilding competition on the planet. Although their physique are without a doubt awesome, they aren't perfect. Some can use a little more peak on their biceps or a bigger, fuller upper chest (sound familiar?).

Don’t you think if you could just do this exercise or that routine to solve these challenges, the best professional who have been training for 15 years or more would have done it already?

Because of genetics, your body has a certain potential to look a certain way. Yes, you can influence your definition and proportion to a point, but you are limited to working with your own genetic makeup. That doesn't mean you can’t look amazing. It means you’re going to look amazing within the limitations of your own body structure.

For instance, if you’re naturally small-waisted, you can get by with a smaller back and still look huge. If you’re thick-waisted, you’re going to need to build up your back more to get the same look.

(Look for the full article soon)

Train Hard. Think Big.

You are a MASS MACHINE!


Click Here to order Mass Machine Nutrition's MM250 on Bodybuilding.com