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

[juan072]

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.




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.

That sounds cool. I don't have plans to compete at this point so I can relate to this person...just love to train, look good, and feel great! The things you learn in the gym are valuable and carry over to every aspect of life.

The summary videos sound great. I guess what I would find most valuable would be:
1) the workouts you're using
2) what sort of diet is the trainee following?
3) on the video segment itself, showing the heavy sets would be great. I enjoy watching your training vids as it gives me a better feel for what I should be shooting for in terms of proper form (the "loose" form you describe, to maximize overload on the desired muscle)
4) the weight/reps performed each week would be cool to see both the #'s increasing and the visual difference in your trainee. I'm sure you're planning before/after photos and can't wait to see them. This guy is incredibly lucky, I'm sure many natural bodybuilders, myself included, dream of working out with you!

Are we also going to get to see you workout? I'm always curious what your training is like these days and what weight you're moving around.

Can't wait to see this

Thanks again,

Jim

[skiplacour]

Are we also going to get to see you workout? I'm always curious what your training is like these days and what weight you're moving around.

Can't wait to see this

Thanks again,

Jim

Yes! I still have to show you young warriors how it's done!

[predator145]

Skip, Max-OT trains each bodypart once per week, is the deadlift an exception in your opinion when it comes to recovery time ?

[skiplacour]

Skip, Max-OT trains each bodypart once per week, is the deadlift an exception in your opinion when it comes to recovery time ?

I'm not sure if I understand your question.

Are you asking if your can deadlift more than once a week--and still recover?

I'm assuming your a big fan of the deadlift.

[predator145]

I'm not sure if I understand your question.

Are you asking if your can deadlift more than once a week--and still recover?

I'm assuming your a big fan of the deadlift.

No, I actualy meant to ask the opposite thing . Does the DL need more than 1 week to fully recover ? Or it's fine to do them once per week just like every other excersise ? I love the DL, but I don't wanna overtrain it. There's alot of conflicting stuff about DL frequency, I just need your greenlight to clear the bugs , Skip !

[skiplacour]

No, I actualy meant to ask the opposite thing . Does the DL need more than 1 week to fully recover ? Or it's fine to do them once per week just like every other excersise ? I love the DL, but I don't wanna overtrain it. There's alot of conflicting stuff about DL frequency, I just need your greenlight to clear the bugs , Skip !

Gotcha.

It's important to remember there is a difference between training for performance and training for bodybuilding ("big muscles with very little body fat").

Although I'm not a powerlifter, I'm sure they cycle the amount of weight they train with doing deadlfits all an effort to build up to a day when they go for their "max."

Bodybuilding is all about training the muscles; fully recuperating; and then training them again to build muscle.

That being said, a bodybuilder can do deadlifts once a week--especially for an 8 to 10 week training cycle--and effectively get the job done.

[juan072]

Regarding Max OT Workout 8 on your website:


1) On chest, should I be using a bar or dumbell for incline and decline on this workout?
2) On back, you list bent over rows (in front). Are you referring to barbell rows here? Or is it a typo and you meant cable pull downs in front? Also, you list the deadlifts as powerlifting style...is there a difference between those and the deadlifts I would normally be doing? I normally do romanian deadlifts, with a medium stance and overhand grip (with straps)

Thanks for your help

Jim

[skiplacour]

Regarding Max OT Workout 8 on your website:


1) On chest, should I be using a bar or dumbell for incline and decline on this workout?

All of those chest exercises are with a BARBELL.

2) On back, you list bent over rows (in front). Are you referring to barbell rows here? Or is it a typo and you meant cable pull downs in front? Also, you list the deadlifts as powerlifting style...is there a difference between those and the deadlifts I would normally be doing? I normally do romanian deadlifts, with a medium stance and overhand grip (with straps)

Thanks for your help

Jim

Yes, Barbell Rows.

The way you are doing deadlifts is great.

[skiplacour]

By Skip La Cour
Six-Time National Champion Bodybuilder
Success and Leadership Coach

You May Not Be Doing Yourself Any Favors With That Low Carb Diet!

Many Bodybuilders Don't Eat the Carbohydrates Their Bodies Need And Mistakenly Believe They Are Doing Themselves a Favor

This challenge happens when bodybuilders go overboard eliminating carbohydrates that will help the muscle-building process.

Here's the challenge:

“I'm trying to lose body fat so I'm restricting my carbohydrates down to almost zero. The only problems is that I think I'm losing a lot of muscle”

Many bodybuilders who are trying to lose body fat choose to go on extremely low carbohydrate diets. Low-carbohydrate diets can help you shed body fat. There's no doubt about it. They are effective because low-carb diets can create a deficit between the calories you eat versus the calories you burn every day. That's the key to losing body weight.

Unfortunately, some of the weight you lose on a low-carbohydrate diet will include some of the muscle you've worked so hard to put on—and not only unwanted body fat. You may not be satisfied with how much muscle you need to sacrifice on your way to dumping your fat. You can improve your muscle loss to fat loss ratio simply by making a few minor adjustments to your nutritional habits.

In the past, I too was a big advocate of low-carbohydrate diets. They helped me get ripped--but they didn't help me protect the muscle I had and you can forget about them helping me effectively build more muscle. A more efficient approach to dieting could have helped me get just as lean and assist in preserving and building muscle at the same time.

Drastically reducing the amount of carbohydrates you eat may not be as critical to losing body fat as you might think. In fact, eliminating carbohydrates at important times of the day may prevent you from putting on as much muscle as you are capable of packing-on.

Carbohydrates serve as an essential part in the muscle-building process. Instead of trying to eliminate carbohydrates altogether, you should make sure you are eating the right types of carbohydrates at the right times of day.

I never realized how important eating the right carbohydrates at the right times of the day was to my muscle-building and muscle-preserving efforts. However, I evolved into an “efficient” eater. I learned to eat the right foods at the right times.

Take Action and Do This NOW!

As I previously mentioned, when I started consuming high-glycemic carbohydrates before and immediately after my workouts, I began to build and preserve more muscle. I didn't avoid the fat-burning glucose type of carbohydrates like I did in the past. “Sugary” or glucose types of carbohydrates are supposed to be bad for you as a bodybuilder, right? That's what I've read. How about you?

Those high-glycemic, glucose carbohydrates were in my pre-workout and post-workout meals. Eating this type of carbohydrate at these times spiked my insulin levels and helped to force the much-needed protein I ate with them into the muscles.

When you are outside of a three-hour period of time outside your workouts, the you want to limit your carbohydrates to the ones that fall into the low glycemic index.

Vegetables are a great source of these types of carbohydrates. The great thing is that you can eat as much as you want. If I had anything close to resembling a “secret weapon” that I could offer in terms of nutritional practices, it would be to eat as many vegetables as humanly possible every day.

Besides providing an excellent, sustained source of energy, these fibrous carbohydrates allow me to eat a larger amount of food by volume than starchy carbohydrates (such as rice, pasta, potatoes, etc.) and do so with a fewer number of calories.

Eating vegetables gives me more "bang for my buck" so to speak. I can practically eat as many vegetables as I wish during a meal and easily stay within my allowed daily caloric intake. The ability to eat more food by volume is a huge mental benefit when I'm forced to restrict my daily calorie consumption in an effort to lose excess body fat. Just about all the calories in the vegetables you eat are negated by the work it takes your body to digest them. The opposite is true when eating starchy carbohydrates. A person must be very careful not to include too many calories in starchy carbohydrates in his or her diet—which is not hard to do.

Because of the low glycemic value in vegetables, my insulin levels are managed much more efficiently than when I eat starchy carbohydrates. That means fewer "up and downs" in my energy levels, fewer mood swings, and less chance for excess calories I may eat to be stored as unwanted body fat.

Eating vegetables also slows down the digestive process. Slowing down the digestive process will ensure that my body efficiently utilizes the precious protein I eat and depend on to repair and build muscle tissue.

I'll be the first one to admit that eating vegetables is not nearly as satisfying as eating a delicious bowl of rice or oatmeal. But after taking the time to wean myself off those starchy carbohydrates, I hardly notice the difference.

Although some people believe fresh vegetables are best for you, don't be afraid to take advantage of the convenience of frozen vegetables. There is only a slight difference in the nutritional values of frozen vegetables versus fresh ones. They are definitely easier to prepare and are relatively inexpensive. Busy people just don't have time to clean and cut fresh vegetables. Instead of excluding these important foods, just take them out of the freezer and put them into your food container before you leave for work. By the time of your mid-morning meal, they should be thawed. If you have access to a microwave, delicious hot veggies will be ready to eat in only a few minutes.

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[juan072]

Skip,

When you perform dumbell wrist curls for MAX OT, do you do them standing, seated or both?

I have been doing them standing, but wanted to confirm what you feel the most effective way to overload the forearm is with this movement.

Thanks again for your help
Jim

[skiplacour]

Skip,

When you perform dumbell wrist curls for MAX OT, do you do them standing, seated or both?

I have been doing them standing, but wanted to confirm what you feel the most effective way to overload the forearm is with this movement.

Thanks again for your help
Jim

Standing

[skiplacour]

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[skiplacour]

Contest Preparation SECRETS: The Importance of Outstanding Conditioning (Degree of Leanness)

By Skip La Cour
Six Time National Bodybuilding Champion
Success Coach

This Is One Lesson You Do NOT Want to Learn on Contest Day!

You must be well-conditioned for your show. All the muscle in the world will NOT help you do well in a show if it's covered by too much body fat.

You must establish this empowering belief structure long before you are about to step on stage. When you're dejected standing up there looking way too standing next to a competitor or two who really "did their homework," it's far too late to do anything about it.

Too many competitive bodybuilders worry about "losing muscle" as they diet down for a contest. They stop dieting as aggressively as they once did and/or cut down their structured cardiovascular training because they "think" they are getting too small.

The better conditioning (degree of leanness) you present on stage, the more of an illusion of massive size you'll create. Ripped may look "small" in your bathroom mirror at home--but it will look HUGE on the contest stage. And, that's the ONLY place that counts!

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[GACXVI]

Skip, when I come back from the rest week, I low the weight a bit (as I once read: a weight that allows to 8 reps, but stop at 6) for the acclimatization week. The issue is, after that week, is a little hard to me back to the weights that I was lifting before the break. Sometimes it takes me even longer than 2 weeks. Is this normal or not?

Thanks.

[skiplacour]

Skip, when I come back from the rest week, I low the weight a bit (as I once read: a weight that allows to 8 reps, but stop at 6) for the acclimatization week. The issue is, after that week, is a little hard to me back to the weights that I was lifting before the break. Sometimes it takes me even longer than 2 weeks. Is this normal or not?

Thanks.

Yes, that is normal for SOME exercises--but not ALL. Which ones they are for you may be different than what they would be for others.

So, even though I'm letting you know it's "normal," fight like hell to be BETTER than normal!

[al_77]

Hey Skip,

You are seriously one of my greatest inspirations. I had some quick questions about max-ot if you didn't mind answering them!

1) It's very hard to go in the 4-6 rep range with heavy DB's on lateral raises and rear delt raises without using crazy form. Do you have any advice on this? As the weight goes up the form goes worse too. I always use a 8-10 rep range on just this exercise

2) Why do you feel that flyes should not be utilized on a max-ot program?


Thanks!

[al_77]

I would love to hear your "theory" as to why you think "mashing up" different routines works best for you.

It's very little things such as grouping chest/biceps instead of chest/triceps. I personally don't think you can truly overload the triceps when they are weak compared to where they can be hit to the fullest. And also, I cannot go to the gym 5 days a week, so I'm always forced to mash them into a 4 day split.

But don't worry, I keep all the max-ot rules the same and use the same exercises that you apply in your routines on your site.

[Will-Persevere]

Wassup Skip. Quick question for you. I know Max-Ot cardio focuses on doing your cardio eight hours before or after your workout, but with my crazy schedule the only time I have to do my cardio is before or after my weight training session. Am I ok with this or will I be pushing my body into a catabolic state?

[skiplacour]

Wassup Skip. Quick question for you. I know Max-Ot cardio focuses on doing your cardio eight hours before or after your workout, but with my crazy schedule the only time I have to do my cardio is before or after my weight training session. Am I ok with this or will I be pushing my body into a catabolic state?

Max-OT outlines the ideal conditions for building muscle.

[skiplacour]

It's very little things such as grouping chest/biceps instead of chest/triceps. I personally don't think you can truly overload the triceps when they are weak compared to where they can be hit to the fullest. And also, I cannot go to the gym 5 days a week, so I'm always forced to mash them into a 4 day split.

But don't worry, I keep all the max-ot rules the same and use the same exercises that you apply in your routines on your site.

It's like I just said in the previous answer. Max-OT sets up the ideal conditions.

If the program started putting in all of these exceptions--it would be useless (and endless). You'd have the slippery slope effect where everyone would be making their own rules and exceptions.

The bottom line is we are all going to do what we are going to do based on schedules, beliefs, feelings, etc.

[GACXVI]

Yes, that is normal for SOME exercises--but not ALL. Which ones they are for you may be different than what they would be for others.

So, even though I'm letting you know it's "normal," fight like hell to be BETTER than normal!

True, it's only in certain exercises. In my case the bench press and squats are the most troublesome.

Thanks for your reply. I like the simplicity, the way you open minds and explain things.

[skiplacour]

Just Relax--and You'll Successfully Make It Through Any Bodybuilding Challenge

By Skip La Cour
Six-Time National Champion Bodybuilder
Success and Leadership Coach

Working past your setbacks with confidence is critical to your progress.

No matter what you've accomplished in the past, developing the certainty and confidence needed to take your past achievements and build upon them can be challenging. Believe me, everyone battles with self-doubt from time to time. This angst we feel inside can tempt you to settle for the level of development you've already achieved. In fear, you may want to "cash in you chips" so to speak and make yourself believe you're satisfied with where you are right now.

But settling isn't going to get you to that higher level. And, because you are a person who would even take the time to read this post, I don't believe you'll be satisfied until you make improvements?no matter how hard you try to convince yourself that what you've done in the past is "good enough."

In order to gain the certainty and confidence to take your efforts to a higher level, you must learn how to effectively deal with the angst going on inside your head.

Control your emotions.

First of all, you need to realize that you are not alone. Even the greatest champions question their abilities from time to time. Fear is an emotion even the people who are the best at what they do face on a continual basis. Being fearful from time to time comes with the territory when demanding yourself to constantly improve. As a matter of fact, fear most likely creeps into the mindset of highly successful people even more than it does for the average person because of the risks they are more willing to take to achieve success. So, if you are fearful to push yourself beyond what you might be capable of pulling off on occasion, join the club! You're in good company.

Courage is the character quality that will overcome fear and angst. Successful people instinctively and immediately exhibit the courage the instant fear creeps into their psyche. But courage is an acquired skill--just like strength in the gym and endurance while doing cardiovascular training. The only way to develop courage is by using it. The only way to make courage a prominent part of your character is by using it often.

Take Action and Do This NOW!

Whatever you do, resist the temptation to rationalize and make excuses when things don't happen the way you want. Don't let fear, angst and disappointment--instead of courage--dictate what you expect out of your life. Don't let rationalization--instead of courage--become what you call upon when fear presents itself.

We can become our own worst enemies when we experience stagnation and setbacks, can't we? Sometimes, you have to focus on what you want rather than worrying about what you don't want.

If you're determined to achieve great gains, you will undoubtedly face self-doubt along the way--and that's okay. Control your emotions. Deal with the angst inside. Face your fears head-on and muster up the courage to overcome them.

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[Sean0987]

I just plowed my way thought most of this thread, and really like your approach to training. I love the idea of making my workouts as efficient as possible, and not blow 2.5 hours a day in the gym. Skip, I live in Martinez, I am curious... where do you train? A hole in the wall hardcore bodybuilders gym I don't know about? I am getting sick of Sunvalley 24hr..

-Sean

[skiplacour]

I just plowed my way thought most of this thread, and really like your approach to training. I love the idea of making my workouts as efficient as possible, and not blow 2.5 hours a day in the gym. Skip, I live in Martinez, I am curious... where do you train? A hole in the wall hardcore bodybuilders gym I don't know about? I am getting sick of Sunvalley 24hr..

-Sean

I'm in the opposite of a hardcore bodybuilding gym. I'm at ClubSport in Walnut Creek.

But it's up to the person to make a gym hardcore--not the building.

[omega1999]

Skip,
For those who don't have spotters, is it effective to use plate loaded hammer strength equipment in lieu of barbells for the pressing movements on chest day?

Thanks

[tkdbuilder]

Skip, I have a question. If MAX-OT is all about overloading the muscle, why do some of the routines feature chest/triceps & back/biceps? If you can't lift as much on triceps and biceps after chest and triceps, are you truly overloading the muscle?


Thanks bro

[juan072]

Skip,

Yet another question. Did you ever consider or do any powerlifting type training?

I was considering the effect of using a Westside Barbell (or similar) approach for 6-8 months and then returning to Max-OT. Do you think over time the increased poundages that I'd be able to use when training Max-OT style would translate into larger muscles?

I think Layne Norton is using a similar approach. Curious as to your thoughts on this.

Thanks,

Jim

[skiplacour]

Skip,
For those who don't have spotters, is it effective to use plate loaded hammer strength equipment in lieu of barbells for the pressing movements on chest day?

Thanks

Good question.

Stimulating muscle growth all about continually overloading the targeted muscle group with weight.

Some people can do a better job of doing this with machines without a spotter.

And, believe it or not, some people can do a better job using free weights, barbells, and dumbbells even without a spotter.

The mind is a POWERFUL tool. You need to find out which method uses your MIND POWER to the fullest.

If I didn't have a spotter, I would still use free weights, barbells, and dumbbells.

That would apply to training chest or any other body part.

[skiplacour]

Skip, I have a question. If MAX-OT is all about overloading the muscle, why do some of the routines feature chest/triceps & back/biceps? If you can't lift as much on triceps and biceps after chest and triceps, are you truly overloading the muscle?


Thanks bro

Don't accept the presumption that you will inevitably be less effective because you train chest with triceps and back with biceps.

When you have mastered the mind-muscle connection--and you properly execute each exercise hitting the targeted muscle group--you will NOT use a whole lot of triceps when you train chest and you will NOT use a whole lot of biceps when you train back.

I simply don't buy into that disempowering belief.

Besides, there are so many components that go into building muscle most effectively besides that (like training consistency, intensity, execution, weight used to overload, eating consistency and frequency, and on and on).

Don't sweat the small stuff--UNLESS YOU HAVE THE BIG STUFF DOWN 100 PERCENT!

[skiplacour]

Skip,

Yet another question. Did you ever consider or do any powerlifting type training?

I was considering the effect of using a Westside Barbell (or similar) approach for 6-8 months and then returning to Max-OT. Do you think over time the increased poundages that I'd be able to use when training Max-OT style would translate into larger muscles?

I think Layne Norton is using a similar approach. Curious as to your thoughts on this.

Thanks,

Jim

Jim,

I really can't answer that because I've never tried it. I can't see how that would hurt.

Everyone needs to understand that some people want to:

-- Build the MOST amount of muscle

-- Lose the most amount of body fat

-- Spend less time in the gym to do it

-- Do it in the most effective and efficient way possible

-- Have certainty and confidence when doing all of this

-- Be challenged in the gym having fun being challenged

-- Are willing to eat in a manner that helps reach those goals

-- And then get the heck out of the gym and enjoy the rest of their lives--without thinking if they just did "a little more of this" and a "little more than that" they would get even better gains

My training does all of that. And, I've experimented with a lot of other training methods in the last 20 years to get to this point understanding the entire process.

There's no need for me to make the bodybuilding and training any more complicated that it has to be to reach my goals effectively and efficiently.

It's get the job done for me.

I look great and I kick ass in other areas of my life too.