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

[skiplacour]

Hey Skip this is the caller from your show again. You said something right before the show ended that I am a little confused about. When I told you I was getting about 2500 calories a day. You said to keep going for 3 months and then adjust from there. However, you said that it could possibly be that it might be better for calories to be at 2800. I will do what you said and keep doing what I'm doing for 3 months. I just don't understand how that works to add calories and possibly loose more weight or get more cut. Could explain or give an example of this. Also, maybe touch on it in a future podcast if you haven't already.

Thank you.

Hi ihelpmotivate.....

Here's how I would explain it:

How do you know 2,500 calories day is the "right" amount?

Is it because that's what you simply decided to start with?

Did you pull that number off a generalized website that calculated 2,500 calories a day was the right amount for you? If so, how long have you been eating that amount on a consistent basis?

You individual circumstances will be unique to you. Those are just starting points and estimates to get a person started in the right direction.

The "right" number FOR YOU might be 300 calories a day more for you--or even 300 calories a day less. Who knows for sure?

The only way you'll know what the "right" number for you is through implementation and consistent execution over a period of time.

Then, after executing your plan for a certain period of time, you'll have to make adjustments and use more trail-and-error.

It's easy just to "guess" using 2,500 calories a day is the right amount of food for you--and go from there. You'll even get some decent results if you follow through on a consistent enough basis and for a long enough period of time.

But what is the "real" number FOR YOU--that accomplishes the very same results OR BETTER--really 2,900? Maybe it is even 3,100 calories?

What if two people under the same exact training and lifestyle conditions ate two different ways? One ate 2,500 calories a day for 6 months straight and the other ate 2,900 calories a day for 6 months straight.

Do you think their bodies would look any differently (assuming they trained, rested, etc. exactly the same)?

Most people will never take the time to go through this type of experimentation but that's what one needs to do to figure out the "ideal" conditions for their own body.

You can't just grab a generalized "maintenance level" number off the internet or just guesstimate one for yourself and expect that's the "optimal" situation for you.

A person who is truly committed to taking themselves to the next level and/or can't figure out why they aren't getting the results they REALLY want will take the time to go through this process.

This type of dedication isn't for everyone--and I understand and respect that. But for those who are, this is what they must understand and do.

Train Hard. Think Big.


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

[Benvjohn]

i have a question.
When i walk into the gym with all my energy stored, ready to hit the weights, for example today i was doing chest+triceps. I started with bench, warm ups of 40%-7reps,70%-4reps, 85%-1 rep, then when i hit the first heavy set, i dont do that good.. especially since its cold outside. i just feel really hard to push it up, but when i move on to incline dumbell i did good.. my body was heated up and it was ready to lift. i was just wondering is their any way to get the heat for the first set in bench! i know i can hit 6 reps! i hit 6 reps on bench first set last week.. this week i could only only do 5. you have did this for years and i know you will have some advise for me. thanks skip!

[skiplacour]

i have a question.
When i walk into the gym with all my energy stored, ready to hit the weights, for example today i was doing chest+triceps. I started with bench, warm ups of 40%-7reps,70%-4reps, 85%-1 rep, then when i hit the first heavy set, i dont do that good.. especially since its cold outside. i just feel really hard to push it up, but when i move on to incline dumbell i did good.. my body was heated up and it was ready to lift. i was just wondering is their any way to get the heat for the first set in bench! i know i can hit 6 reps! i hit 6 reps on bench first set last week.. this week i could only only do 5. you have did this for years and i know you will have some advise for me. thanks skip!

Hi Benvjohn......

This is a perfect example of what I always stress.

Don't try to make everything "black and white" when it comes to training. Everything doesn't come down to an exact formula.

I realize it's a hell of a lot easier when you can make everything black and white. What you do, at least in your own mind, becomes predictable and you have more certainty and confidence. It works great--when it works.

But, as you witnessed in this situation, those "percentages and formulas" that you used don't take into account how cold it is and how your body responds.

Here's a more mentally flexible way to approach warming up:



This is also a great lesson to learn about life.

The world does NOT work in absolutes. Things aren't really always "black and white."

Sure, people will always "sell" others on the FACT that they are. However, they are just selling people what they CRAVE and feel they NEED--and that's to make things one way or another with no exceptions. It's a lot less stressful for people.

The challenge becomes when they don't get the RESULTS in life that they want and they are CERTAIN they are living life the "right" way. That's when people become helpless victims who are no longer in control of their own destinies.

That's not the MASS MACHINE way of thinking. It's not in the MASS MACHINE "Code of Conduct."

The most successful people in life are the ones who can function effectively even in the "grey areas."

Train Hard. Think Big.


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

[skiplacour]

BRAND NEW PODCAST!

Podcast #18 - November 14, 2012

Follow The Advice of the Coach or Mentor You've Chosen Even If His Advice Doesn't Make Sense To You

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

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

Catch up on all the Mass Machine Bodybuilding.com Message Board Podcasts You Missed

Click Here to listen and/or download Podcast #1
"What You Can Expect From This Weekly Podcast Created Just For This Bodybuilding.com Message Board"

Click Here to listen and/or download Podcast #2
"The Mass Machine Nutrition Story (So Far)- Part #1: This Story Is About YOU and Overcoming YOUR Challenges!"

Click Here to listen and/or download Podcast #3
"The Mass Machine Nutrition Story (So Far)- Part #2: This Story Is About YOU and Overcoming YOUR Challenges!"

Click Here to listen and/or download Podcast #4
"Mass Machine Bulking and Cutting Program Challenge Winner James "Canz" Canzanella Co-Hosts, Talks About the Challenge, and Shares His Future Plans"

Click Here to listen and/or download Podcast #5
"Dwite Tucker (aka Lex29us) joins Skip La Cour the Co-Host for This Week Podcast and "Volunteers" for Some Coaching"

Click Here to listen and/or download Podcast #6
"Don't Blow the Opportunities You've Worked Hard To Create By Only Going 90% of the Way There!"

Click Here to listen and/or download Podcast #7
"Let's Add Some Entertainment To This Message Board With Some 'Big Brother' Advice About Life"

Click Here to listen and/or download Podcast #8
"Skip Talks About '49 Days to Confidence', What He Loves About Podcasts, Some of the Stupid Things That Bother Him, and a Lot of Other Ramblings"

Click Here to listen and/or download Podcast #9
"Two Hidden Downsides of the Structured Bodybuilding and Training Lifestyle"

Click Here to listen and/or download Podcast #10
"Mass Machine Portia Phelps Wins Bodybuilding.com's Transformation of the Week and Shares Her Story"

Click Here to listen and/or download Podcast #11
"5 Steps To Take That Will Help You Succeed In Any Area of Your Life"

Click Here to listen and/or download Podcast #12
"Have People In Your Life Who Make You Feel 'Lazy'"

Click Here to listen and/or download Podcast #13
"What Our Fellow Mass Machine Dwite Tucker (Lex29us) Would Have Wanted Us To Learn In His Passing"

Click Here to listen and/or download Podcast #14
"Tony Ruggiero Joins the Podcast and Skip Talks About When He Was 'Devastated' By Coming in Second Place"

Click Here to listen and/or download Podcast #15
"Skip Talks About What It Takes To Succeed With Your Efforts and the Business of Bodybuilding with Tony Ruggiero"

Click Here to listen and/or download Podcast #16
"Success Strategies That You May Not Fully Understand Yet (Don't Listen To This Podcast Unless You Want To Be MASSIVELY Successful!)"

Click Here to listen and/or download Podcast #17
"Skip Talks About Some of the Places He Has Traveled as a Bodybuilder; A Little Business as a Bodybuilder; and A Few On the Road Stories"


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

[hamworld05]

How do I improve squatting flexbility?

I can't really get deep without overpronating my feet.

[skiplacour]

How do I improve squatting flexbility?

I can't really get deep without overpronating my feet.

Hi hamworld05......

I assume you overpronate when you walk and run too.

That's caused by quite a few body parts being out of alignment--and not just your feet (as you probably already know).

A lot of stretching can help.

Train Hard. Think Big.

[skiplacour]

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.





Click Here to order Mass Machine Nutrition's MM60EFL Energy and Fat Loss Capsules on Bodybuilding.com

[CaliBakes]

How do I improve squatting flexbility?

I can't really get deep without overpronating my feet.

Over pronation is cased by a weak medial gastrocnemius(calf) and gluteus medius.

Sorry skip I had to get this one, corrective exercise is one of my big studies.

[skiplacour]

Over pronation is cased by a weak medial gastrocnemius(calf) and gluteus medius.

Sorry skip I had to get this one, corrective exercise is one of my big studies.

No worries, brother. Thanks for contributing.

[hamworld05]

Over pronation is cased by a weak medial gastrocnemius(calf) and gluteus medius.

Sorry skip I had to get this one, corrective exercise is one of my big studies.

How do I strengthen those muscles?

[CaliBakes]

How do I strengthen those muscles?

For the gluteus medius you can do band/weighted/cable lying side leg raises or a 1-arm 1-leg dead lift.

For the medial gastrocnemius do a wide stance calf raises or a regular stance with you're toes turned out for inner calves

[skiplacour]

Getting To The "Next Level"

We all have different "end goals" with our bodybuilding and training efforts. We are of different ages; we have different levels of experience; we have differently genetic capabilities, and we have different levels of time and focus we want to invest.

Over the years, I've invested hundreds of hours helping a lot of people who just life YOU. Whether I helped those people though a forum like this one or weekly one-on-one coaching sessions, I've learned a lot.

I couldn't help but notice that most of the challenges we face as we strive to take ourselves to "the next level" are VERY SIMILAR--no matter if we are a beginner, an intermediate, or are advanced in our bodybuilding and training journey.

Here are the Top 5 distinctions and insights that I've discovered that may help you gain better perspective on what you need to focus on to reach your own goals.

1. Everyone needs a little PUSH. What we are CAPABLE of doing is one thing. Oftentimes, what we actually do is a totally DIFFERENT thing altogether! No matter what level you consider yourself at now, you can do at least a little better. That s true for you too, isn't it? Having someone to give you that friendly push (and sometimes not-so-friendly push) will constantly remind you of who you REALLY are and what you are REALLY all about!

2. We all need to focus on our EATING HABITS and then take our eating habits to the next level. Trust me on this fact: The difference between the body you have now and the body that you REALLY WANT is being determined by your current eating habits. I don't care how good you think your eating habits are now, if you want more muscle and less body fat, you must take your nutritional practices to the next level. I can't tell you how many of my clients THOUGHT they were already doing everything only to discover they could be doing a little bit more of this or a little less of that.

3. We all need to consistently execute the BASICS and then take those basics to higher levels. Stop searching for some fancy-smancy, new fangled training or eating strategy and HOPE it takes you to the next level! The basics executed over and over again fortified with PASSION and DESIRE is what s going to get you there.

4. We all need to be reminded of the basics OVER and OVER AGAIN. No matter what level we are at, I ve noticed that our minds tend to take the basics for granted and we don t concentrate on them as much as we should. During my weekly coaching sessions, I spent at least 75 percent of my time reminding my clients of the things they already knew but were NOT doing.

5. We all need to STRUCTURE our lifestyle to make our bodybuilding and training goals reality. The quality of your physique will be determined by how structured your lifestyle REALLY is. Do you execute your daily tasks the way you must to have the body you want? Not just with your training habits, but with your eating and mental habits as well? My weekly coaching sessions helped my clients set STANDARDS that we high enough to get them where they SAID they wanted to go and then I made sure they lived up to those standards.

Train Hard. Think Big.


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

Thank you so much for your support. I really appreciate it.

[bowskie69]

Hey Skip, I have a fairly simple/quick question for ya. Will you be announcing the weiners in here or on FB? I've already scored some mm250 and I don't want to enter knowing I may take away from someone else, I'm just asking to ask.

[skiplacour]

Hey Skip, I have a fairly simple/quick question for ya. Will you be announcing the weiners in here or on FB? I've already scored some mm250 and I don't want to enter knowing I may take away from someone else, I'm just asking to ask.

We need to get this going with more participation. More questions. More voting on my ******** page.




Click Here to learn how to win a FREE Bottle of
Mass Machine MM250 Pre-Workout.
Click Here to listen to Skip explaining how you can win
MM250 Pre-Workout with the Best Question of the Day.
Click Here to go to the Skip La Cour ******** and
vote for the best questions with your "LIKE."



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

[Manslaughter]

Hey Skip, I wanted you to clarify something for me; do I move up in weight once I can REACH 6 reps on my own or do I move up when I can DO more than 6 reps on my own?

Thanks Skip, you're great!

[skiplacour]

Hey Skip, I wanted you to clarify something for me; do I move up in weight once I can REACH 6 reps on my own or do I move up when I can DO more than 6 reps on my own?

Thanks Skip, you're great!

Hi Manslaughter.....

As long as you can reach 4 reps with effective form, execution, and feel, you can go up in weight. Your level of determination and drive will determine when that time will be just as much as your strength.

Let your MIND make that decision. Sometimes, you can't let the weight tell you what you can and can't do.

How many times have you just "gone for it" with more weight and, afterwards, said to yourself "Hell! That was tough--but not nearly as tough as I 'thought' it was going to be!"

That means if you are physically and mentally tough enough to get two sets of 5 reps on an exercise (let's use as an example), then you can most certainly add some weight next time around. That's perfectly acceptable. Heck, if you are driven enough and aren't afraid to "fail," you can go in weight up next time around getting two sets with getting only 4 reps each set.

Your mind plays an extremely important part in what you can and can't achieve. That's the beauty of this Mass Machine Training style of training.

Do you see 4 or 5 reps executed in a particular set as "falling short"? You shouldn't. That's the plan...4 to 6.

Do you "wait" to challenge yourself to add more weight until you can perform 6 reps during every one of the two or three sets of an exercise outlined? You shouldn't?

Do you wait until you "think" you can do more than 6 reps during a set before you go up in weight? First of all, you are ALWAYS supposed to stop at 6 reps--so you shouldn't really ever know for sure that you can do more. But, if you are pretty darn sure you can do more just by feel, you have to understand that's a MINDSET.

That same MINDSET is what you need to aggressively challenge yourself to more weight, better execution, better feel.....and all SOONER RATHER THAN LATER.

The person who "gets" this concept faster will progress much, much faster than someone who slowly, methodically, and conservatively "thinks" his way up the rack.

As long as you can reach 4 reps with effective form, execution, and feel, you can go up in weight.

Train Hard. Think Big.

Power your Mass Machine Training with. . .

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

[Manslaughter]

Hi Manslaughter.....

As long as you can reach 4 reps with effective form, execution, and feel, you can go up in weight. Your level of determination and drive will determine when that time will be just as much as your strength.

Let your MIND make that decision. Sometimes, you can't let the weight tell you what you can and can't do.

How many times have you just "gone for it" with more weight and, afterwards, said to yourself "Hell! That was tough--but not nearly as tough as I 'thought' it was going to be!"

That means if you are physically and mentally tough enough to get two sets of 5 reps on an exercise (let's use as an example), then you can most certainly add some weight next time around. That's perfectly acceptable. Heck, if you are driven enough and aren't afraid to "fail," you can go in weight up next time around getting two sets with getting only 4 reps each set.

Your mind plays an extremely important part in what you can and can't achieve. That's the beauty of this Mass Machine Training style of training.

Do you see 4 or 5 reps executed in a particular set as "falling short"? You shouldn't. That's the plan...4 to 6.

Do you "wait" to challenge yourself to add more weight until you can perform 6 reps during every one of the two or three sets of an exercise outlined? You shouldn't?

Do you wait until you "think" you can do more than 6 reps during a set before you go up in weight? First of all, you are ALWAYS supposed to stop at 6 reps--so you shouldn't really ever know for sure that you can do more. But, if you are pretty darn sure you can do more just by feel, you have to understand that's a MINDSET.

That same MINDSET is what you need to aggressively challenge yourself to more weight, better execution, better feel.....and all SOONER RATHER THAN LATER.

The person who "gets" this concept faster will progress much, much faster than someone who slowly, methodically, and conservatively "thinks" his way up the rack.

As long as you can reach 4 reps with effective form, execution, and feel, you can go up in weight.

Train Hard. Think Big.

Thanks Skip, that helped a lot!

[Dkarst456]

Is the 15 percent promotion code still in effect from the podcasts? If so I will place an order on the total package tonight. Thanks Coach Skip

[skiplacour]

Is the 15 percent promotion code still in effect from the podcasts? If so I will place an order on the total package tonight. Thanks Skip

Hi Dkarst456

Yes, it is.

Train Hard. Think Big.

[Dkarst456]

Sure you arn't automated mr mass machine? Thanks for the fast reply, bought the porche, at least for me. Thank you Coach Skip

[skiplacour]

Sure you arn't automated mr mass machine? Thanks for the fast reply, bought the porche, at least for me. Thank you Coach Skip

LOL Just extremely focused, willing to put in whatever time it takes to reach my goals, and 100% committed.

You made a very wise investment buying that "Porsche," Andrew. Thanks for your support.

I will NOT let you down!

Train Hard. Think Big.

[skiplacour]

Skip La Cour's Mass Machine Talk Radio Show and Podcast

11-18-12

How You Look At Your Weight Training Routine's REP SCHEME Is Affecting Your Progress

Click Here to Listen to Podcast





Skip La Cour's
Bodybuilding and Training MASTERY
Step-By-Step
13-Hour Audio Seminar Course
(with 3 Bonus eBooks)

[Bokula]

Skip, is Tyrus still training with you? How is he doing?

[skiplacour]

Skip, is Tyrus still training with you? How is he doing?

Hi Bokula...

The last time I saw Tyrus was when I watched him on the June 2012 Miami Musclemania webcast.

The last time I trained with him was up until the June of 2011 Miami Musclemania. So, about a 1 1/2 year ago.

I check up on him from time to time on ******** though. He doesn't post a whole lot there. He looks like he's doing well!

Train Hard. Think Big.

[Manslaughter]

Hey Skip, just out of curiosity, which exercises gave you the best chest and back development?

[tenreps]

So, with that being established, I firmly believe you have the mindset to get the most out of what you are doing (which is extremely important).

You'll also earn the insight and experience to find a set of strategies that you can feel just certain and confident about using--and get the results you want.

Train Hard. Think Big.

HI skip i am a 68 year YOUNG bodybuilder, and the question i have is i rotate 8x8 routine, supersets, giant sets and drop sets every 5 to 8 weeks, varying the weight that i use. I keep the intesity at a high leval, doing this 3 days a week working 3 body parts and working the same body part twice every other week. IS this (in your opinion) a good workout for me considering my age? MY nutrition is carb cycling, of 4 days low 1 day medium and 2 days high, i do cardio on my none lifting days.

thank you-----------------tenreps.

[skiplacour]

Hey Skip, just out of curiosity, which exercises gave you the best chest and back development?

That's an interesting question, Manslaughter.

I just realized that I don't really look at my training and development that way.

I firmly believe ALL of the back and chest exercises I do contribute to my development "the best." All of them played their part--or I would have discontinued doing them.

For chest - Flat Barbell Bench Press, Flat Dumbbell Press, Incline Bench Press, Incline Dumbbell Press, Weighted Dips, and occasional Decline Bench Press and Decline Dumbbell Press.



For back - Barbell Rows, Lat Pulldowns (straight and vbar), Cable Rows (straight and vbar), Deadlifts, Weighted Pullups, Good Morning, and Hyper-extensions.



Probably a better question might be "Which chest exercises did I discontinue doing over the years?" Those would be Flyes of all kinds and all cable and Cybex type variations of chest exercises. Also, I stopped doing any Pullovers for chest (and back).

For back, I discontinued doing Smith Machine variations. I don't do any pulldowns behind the neck. Again, I don't so Dumbbell Pullovers.

I discontinued doing these exercises because I believe I can be more effective and efficient with the other exercises.

Train Hard. Think Big.

Power your Mass Machine Training with. . .

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

[skiplacour]

HI skip i am a 68 year YOUNG bodybuilder, and the question i have is i rotate 8x8 routine, supersets, giant sets and drop sets every 5 to 8 weeks, varying the weight that i use. I keep the intesity at a high leval, doing this 3 days a week working 3 body parts and working the same body part twice every other week. IS this (in your opinion) a good workout for me considering my age? MY nutrition is carb cycling, of 4 days low 1 day medium and 2 days high, i do cardio on my none lifting days.

thank you-----------------tenreps.

Hi tenreps.....

I'm not exactly sure what your goals are--but you look great from what I can see in your avatar.

It's obvious you are loving what you are doing and taking the time to execute and track what you do.

Awesome job.

Train Hard. Think Big.

[Manslaughter]

For back - Barbell Rows, Lat Pulldowns (straight and vbar), Cable Rows (straight and vbar), Deadlifts, Weighted Pullups, Good Morning, and Hyper-extensions.

I have two questions for back training. First, when doing barbell rows, do you pull the bar into your hip area or into your bellybutton area?
And second, for deadlifts, are there any tips or tricks to minimizing the use of quads and glutes and keeping the strain on the lower back?

Thanks Skip!

[skiplacour]

I have two questions for back training. First, when doing barbell rows, do you pull the bar into your hip area or into your bellybutton area?
And second, for deadlifts, are there any tips or tricks to minimizing the use of quads and glutes and keeping the strain on the lower back?

Thanks Skip!

Hi Manslaughter.....

For all rowing exercises for back, I encourage people to aim for their "beltbuckle." So, I'm not sure if that's closer to your hips, closer to your bellybutton, or somewhere in between to yiu.

Deadlifts are supposed to be an exercise exclusively for your "lower back" (although it does get worked really well). It's a great overall body exercise that's generally done on back training day.

Train Hard. Think Big.