Building Muscle DOES NOT Have To Be
Overly Complicated To Be Effective.
Skip La Cour Simplifies The Mass-Generating Process
With These 10 Simple Tips
“Big weight makes big muscles
-- period. I try to use the heaviest weight I can lift with decent
form.”
to ensure yourself of high quality. Or, you could buy the
least expensive to save money. Ideally, the best choice
is a car of both decent quality and price, or "value." Big
weight makes big muscles -- period. I try to use the
heaviest weight I can lift with decent form.
5- Perform every set to absolute failure.
1- Train very heavy--most of the time. The muscles need to be
constantly "overloaded" to continually to grow. Reps should stay
within the 4 - 6 range.
2- Constantly challenge yourself to lift more weight. Never settle for
a weight less than you have done in the past. Never forget or try to
rationalize the fact that BIG weight equals BIG muscles!
3- After warming up a body part with its first exercise, don’t waste the
time or energy warming up again on the following ones. Go straight to
the heaviest weight possible! The muscle should already be warmed
up. Warm up sets are designed to do exactly what the name implies .
. . warm up! Don't waste your time or energy performing a lot of reps
with less-than-overloading weight. Save your time and energy for
the heavy, working sets.
4- The form for lifting weights should be done at a good "value." If
the weight is too heavy, your form will be too sloppy to be effective.
If the weight you use is too light, you may use great form, but you
cannot progress without the challenge of incrementally lifting more
weight. It’s like buying a car. You could buy the most expensive car
6- Keep the number of sets performed to a minimum, 4-5 on smaller
muscle groups, 6-7 on larger ones.
7- Get a lot of rest before training the muscle again. One body
part a week, spread over 5 days--and always take the sixth and
seventh day off.
8- Back up your training with sound nutrition--especially with
high-quality protein.
9- Enhance your training with good supplementation. Get all the
information you can so you can take advantage of the tremendous
advances in this area—but don’t depend on supplements alone to
create your physique. Just as this word clearly states, supplementation is an addition to intense training and sound nutrition.
10- Be consistent! What you do over the course of time all matters!
Let me repeat . . . It all matters! How I train and eat for a show seven
months out is just as important as seven weeks or even seven days
before a show.
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