Lean Hybrid Muscle Building

This is Strength Secret #7 from former Swat Commander & Executive Bodyguard Mike Gillette’s new program called Savage Strength.

I need to address this point right now….

Some people have a ‘fear of training’.

They may also have a fear of success… or a fear of change… or a fear of looking foolish.

But there will be those with a legitimate fear of starting this training program because it looks too different, or even too extreme.

So let me explain here and now why this training approach is good for you.

It is important to do this because if I don’t, some people will just look at the exercises and decide that they’re not going to do them.

And why?  Again, because they look hard.

And nobody is going to want to attack difficult exercises if they don’t understand why they should do them.

It’s hard to motivate yourself to do something that’s really challenging.

So it’s essential that people really get what we’re trying to accomplish here and what they can accomplish by understanding the theory behind the movements and the arrangements of those movements.

So now, let me get to the last key element of our training.

In our pursuit of SAVAGE STRENGTH, the best way for us to maximize muscle fiber recruitment and an adaptive response from our nervous system is to use very heavy loads.

And this freaks some people out.

The main reason it freaks people out is that they think it sounds dangerous.

“Won’t I hurt myself?” And that kind of thing.

Now understand this, when it comes to weight training  people don’t get hurt because they use heavy weights per se, they hurt themselves because they don’t know what they’re doing or they’re using weights they’re not ready for.

They haven’t yet mastered the ‘technique’ of training.

Technique is huge, and this manual will show people what they need to know to train correctly.

But building a strength foundation before going ‘heavy’ is also essential to avoid injury.

They key to understand is that the term heavy is relative.

That means whatever weight is heavy for you is heavy.

Forget what other people can do, this is your journey and it can’t be rushed.

And we’re not only talking about strengthening muscles here, your connective tissues need to be strengthened as well.

And these tissues require stimulation in the form of heavy loads.

Without heavy loads your muscles simply take over and do all the work.

The body likes to find the easiest way to do things and the advantage of using heavy loads is that it is a very effective way to stimulate connective tissue as well as bone density.

Light weights or endless calisthenics will not do this.

The problem is that everyone wants results and they want them now.

But there are no shortcuts, people have to be smart about training.

You have to condition the body over time before you can even think about performing advanced exercises or movements with really heavy loads.

It may seem scary, but you must start from where you are.

If You Liked This Strength Secret
Click Here To Get 4 More!

by Mike Westerdal

When you step into a commercial gym it’s kind of rare to see people doing pull-ups and chin-ups.  You’ll see people on the lat pull-down machine, doing cable rows and all kinds of other machine exercise just to avoid setting foot under the pull-up bar.

Have you ever wondered why that is?   Survey Says:  Because they are hard to do that’s why!  I’ve got some news for you; if an exercise is difficult to perform it’s going to be super effective.   Don’t confuse physically challenging with technically difficult.  A pull-up is not exactly an olympic lift that takes months to master…..

If you’re the kind of guy or girl who likes challenging exercises you’re going to enjoy the featured Hybrid Muscle Exercise of the Week.  They’re called Chain Roll Outs and Coach Mike Gillette demonstrates them for you in the video below.

Free Century Sets Workout

http://leanhybridmuscle.com/goto/CenturySets

by Mike Westerdal

If you are a regular reader of fitness magazines you probably have run across fitness expert Craig Ballantyne, a strength and conditioning coach, author of Turbulence Training, and a Men’s Health magazine training expert. You’ve also probably heard of Joel Marion, another highly successful fitness expert and author who has been featured on media outlets across the U.S.  In their latest endeavor the two have teamed up to develop the 24-7 Fat Loss Program.

Joel and Craig say that the 24-7 Fat Loss Program tackles head-on the critical elements that are missing from other fat loss approaches. They’ve designed this to be a complete, ‘wrap-around’ program that works for everybody, regardless of body type. There are two main components to the program–the diet plan and the fitness plan. Let’s take a closer look at both and see what they’re all about.

The primary focus of the 24-7 Diet Plan is to optimize your hormonal environment around-the-clock. Hormones are of course the body’s ‘traffic cops,’ directing the metabolic systems that are responsible for burning fat, building muscle and just about everything else our bodies do every day. Through extensive research and real-world application Joel and Craig have discovered a unique combination of four elements that push the body into a 24-7 fat burning machine.

Nutrient Combining is the first piece of the puzzle.

The purpose of any fat loss program is to discourage the body from storing fat. However, where most programs fail is that they include nutrient combinations that result in the presence of fatty acids and storage hormones (such as insulin) in your blood stream at the same time. When this happens, it shifts the body into the fat storage mode. To overcome this weakness they’ve identified two optimal nutrient combinations that stimulate fat loss.

Carb Syncing™ is the next element in the 24-7 Fat Loss Program.

There are two times of the day when the body is best prepared to metabolize carbs–in the morning and right after intense exercise. Research has shown that glucose tolerance is highest in the morning, making this the ideal time to consume more carbs. Glucose tolerance is also high immediately after periods of intense exercise, making this the other ideal timeframe to eat carbohydrates.

Strategic Overfeeding is part three.

Strategic overfeeding addresses a number of problems that inhibit fat loss with most ordinary diet plans. First, strategic overfeeding serves an important mental and emotional purpose by allowing us to ‘reward’ ourselves once in a while. Second, it also helps prevent the body from shifting into survival mode, which is what happens when you consume fewer calories than you burn for an extended period. The metabolic systems slow down when the body is in survival mode meaning you are burning fewer calories and hanging on to more fat. There is one cheat day per week in the program.

Strategic Fasting is the final component of the 24-7 Fat Loss Program Diet.

The fasting day comes after the cheat day. This isn’t to ‘make up’ for cheating but rather because the cheat day causes a spike in leptin levels, which primes the body for optimal fat loss. Joel and Craig say that it’s possible to actually lose up to one pound of pure body fat in just one day.

After providing an overview of these elements of 24-7, the authors lay out everything you need to know to successfully utilize the program. I’m happy to say that it’s not difficult to follow, which is nice because some programs are so complicated.

The 24-7 Training Manual is likewise also well laid-out and easy to understand. Metabolic Resistance Training (MRT) is the focus of their training approach. MRT has surged in popularity because of its ability to drive fat loss and muscle gains. MRT workouts are generally total-body resistance training workouts done with multiple sets of a variety of exercises.

Joel and Craig put a unique spin on MRT by combining it with Interval Training, which really ramps up fat loss. Numerous studies have demonstrated that Interval Training burns far more fat than long, steady aerobic activity. In the 24-7 Program, you train three days a week, with each workout taking about 45 minutes to complete. The training component is broken down into phases with each lasting four weeks.

Just like they do in the Diet Program, Joel and Craig provide you with all the information you need to be successful in the program. Even if you’re a beginner you won’t have any difficulties diving in to the program.

For me, it’s a no-brainer to recommend the 24-7 Program. Joel and Craig are among the most knowledgeable experts in the industry. They know what they’re talking about from both research and first-hand experience. In addition, they both have an ability to share their knowledge with the rest of us using a straightforward, uncomplicated approach that’s easy to follow and most important, gets results.

24/7 Rapid Fat Loss Keeps Your Body Burning Fat
Around The Clock – Click Here

The following is an excerpt from the newly updated book Vince Gironda Legend and Myth reprinted with permission.  The Iron Guru father of bodybuilding answers a reader’s question.

THE ALPHA STATE

Q. Vince, You probably don’t remember me but you published a letter of mind in “The Wild Physique” column of the Kennedy Muscle Mag. I explained that usually I could do 10 squat mauling reps with 250 pounds and that would be all she wrote but on one special occasion I really dug in and did 18 reps with that weight. Next workout I was back to the normal 10 reps with the 250 pounds. You said that I had entered into what you call an Alpha zone where my mental and physical state merged to optimize my normal strength levels. 

You said to be happy that I had the opportunity to experience it and that hopefully it would happen again. Vince I am writing (I tried to call but some guy said you were out of the office) to tell you I had experienced the Alpha zone again, but this time it happened with the bench press. Usually I get a big triple with 300 pounds but on my last workout I did 11 reps with this weight. It’s been awhile since that letter was published and I and the readers who read your reply understand the Alpha zone, the new readers who missed reading that letter and answer might not know what I am talking about in this letter. Thanks!
Edward Bett – Yuma, AZ

A. It is good to hear from you Ed. I remember well your letter which was published in the October 1987 issue of Muscle Mag in my Wild Physique column. It is very thoughtful of you to think of the new readers of Muscle Mag and my comments 5 years ago regarding the Alpha zone. I am really busy right now working out a deal with my book publisher and I could just say that the Alpha zone is a combination of perfect concentration, perfect tension, perfect training tempo and a perfect range of movement within the set and leave it at that but I can’t and refuse to leave the readers hanging. In order to workout in this desirable state, it requires that a bodybuilder workout in the early morning because strength levels can be as high as 50% over any other time of day.

As mentioned to you previously, I have entered into the Alpha zone a few times in my life and one that I remember most was the time I was getting ready to do some curls on the preacher bench. While I was waiting for the man before me to finish up his sets and step aside, I concentrated on the perfect set of preacher curls in my mind for 12 seconds. Then I continued to concentrate for 12 more times of 12 seconds (two minutes and twenty-four seconds). By now I was in a state of meditation and ready to go. I picked up the barbell, took the proper grip which was wide to the inside collars of the 5′ exercise bar. I then placed my elbows close together with the top of the bench stand 3″ below the peck line. My shoulders are rounded forward over the preacher stand and both feet are parallel. I begin by lowering the barbell smoothly to the low position, and then I slowly curled the bar up to where it touched my collarbone. I always make an effort to keep the shoulders rounded forward in order to finish out the curl properly.

I was only interested in working the sepalphic (outer head) area of the bicep muscle in good, slow, smooth form (cadence). I had no number of reps in mind. Just a good honest set in as perfect form as I could achieve. The number of reps I usually did with this particular weight was 12. But due to the fact that I had achieved at total Alpha state during the waiting period (where I concentrated in to a level of meditation), my body disassociated the reps factor and I performed 24 reps with no more effort or strain than if I had performed the usual 12 reps.

The example I am trying to make is simply that if you limit yourself to any number of reps, that is all you will do. I h ad somehow rejected the fact that 12 reps was my limit. I continued to rep-out to a point where the muscle was actually able to perform before it encountered a feeling of truly needing glucose.

Your nutritional awareness is an important and not to be forgotten key to achieving the Alpha state. That’s why I tell my students and you Muscle Mag readers the value of keeping at least 20 grams of amino’s in the blood every three hours by taking 4 amino caps every three hours, plus 10 to 20 liver tablets (100 per day). Drinking 2 ounces of ½ & ½ dairy cream with 6 raw eggs mixed in is important too. Oh yeah, don’t forget to pop 2 or 3 amino acid tablets during your workout too.

Ed, your 300 pounds for 11 reps over your previous best of 3 reps proves that the Alpha state is just not my own unique experience, even if it did happen with that darn bench press. Enough!!! Vince

———END OF ARTICLE——-

Have you ever achieved the alpha sate in your training?  At strength Camp sometimes Elliott refers to something similar when he says, “Turn your brain off.”

Do you always decide the number of reps you are going to do ahead of time?  Do you ever find that limiting?  Let us know your comment below.

Oh and if you haven’t picked up your copy of Vince Gironda Legend and Myth I highly recommend you go to this web page to add this piece of bodybuilding history to your library.
http://leanhybridmuscle.com/goto/vincegironda

-Mike

Excerpts from “Vince Gironda Legend And Myth” by Alan Palmieri

Vince Gironda, a legend in bodybuilding history will be forever be immortalized not only for his unique approach to bodybuilding but his unique approach with people as well. Perhaps the most controversial individual bodybuilding has ever known and without a doubt, Vince himself made certain it was that way. Vince was a master of many things.

He was also lacking in some areas, such as marketing techniques. Vince was at his best however, when he could cause controversy and he was definitely a master at doing so.

Loved by some, hated by others… all would have to agree Vince Gironda had a passion for bodybuilding.

The following are exerpts taken from the newly updated Vince Gironda Legend And Myth.

The information exchanged was fast and furious. I would reflect for days about what I was told. In fact I would have to carefully consider all of it and would have to put it into some order, in my mind, before I could fully grasp what I needed to get out of it.

Sometimes it was frustrating, I felt like I was being bombarded with things I would never understand unless I could sit down with him face to face. In time, with patience on my part, I could sort it all out and see the message. For me, the confusion that some might find in my not condensing by subject, represents a more realistic picture of what I want to present.

This book is not only about Vince it is also my sharing with you the much too short experiences I had with him as well as the valuable methods he preached.

“What do you want?” Is this Vince, I asked? “What do you want?” I would like to speak to Vince Gironda please. “Look for the third time what do you want?” “I don’t have time to play phone games!”

This was exactly how my first phone call to Vince went. Surprised? A little, I had already heard and read about his reputation and although you may have heard stories, nothing is quite like getting hit with it first hand. It didn’t take me long to realize I was talking to the real thing and it made me hesitate long enough for Vince to say: “I’m busy, call me back when you get your act together”.

Wait Vince, I said, “I’m calling long distance from Tennessee and I would like to ask you a question.”

Years ago but it seems like only yesterday. Hard to believe time goes by so fast.  I don’t recall the year I first talked with Vince but believe it to be sometime in the late sixties. I was active in bodybuilding in the 60’s, a time I consider the “Golden Era” of bodybuilding. The phone calls and correspondence continued well into the 70’s. I wish I had held onto all the letters but I still have the courses he sent. Worn and used they are still a keepsake I pick up from time to time just as I do other items I have from that period of time.

Deserving or not… true or not, Vince had a reputation for being rude and abrupt and that’s putting it mildly. He also had a reputation for being one of the most knowledgeable, innovative, and intelligent people connected with bodybuilding. It has been said that Vince was self-taught in anatomy and kinesiology. He developed methods and techniques through experimentation, observation, and creativity that set the standard for bodybuilding years ago and are still followed today, time tested and proven.

It was Vince’s reputation for knowing all the ins and outs of bodybuilding that I wanted to tap into. I felt if I was going to be able to do that I would have to put up with his harsh, direct manner and so I did. Glad I did as a matter of fact. What I discovered was Vince also had another side that was not so well publicized, one of being willing to share his knowledge with someone who would listen and follow what he said; exactly what he said and to the letter. Don’t and he would spit you out in a New York second.

For some reason, unknown to me, Vince also showed interest and understanding for my questions in each conversation and correspondence. It was almost like he was a different person from what I had heard about him and our first phone conversation.

Sure he would rant and rave but he also made certain I understood exactly what he was talking about. He must have had a good memory because I would call him two or three months later and he would ask direct questions related to what we discussed previously without me even brining subjects up. He had a knack for getting his point across like I have never seen, before or since. Say what you want about Vince but you can’t say he ever had a difficult time letting you know what he thought.

People change as they go through life. I do, those reading have or will, and I am certain Vince did. All I can tell you is that if he changed his philosophy or ideas about bodybuilding they were either before or after I was communicating with him.

During the years I had a relationship with Vince, he remained consistent. I’m not sure I could write all he spoke of or what I learned from him. I must admit, although I never disagreed with him, I didn’t accept everything he told me.  Maybe that was a mistake. I knew then and I believe today he was way ahead of his time in many respects.

During the period I communicated with Vince I was already aware of my genetic limitations and grew to accept the fact I would never be a world-class bodybuilder. A local reputation would have to do and I would live with it. I also learned from Vince that one should build on what they have instead of trying to create something they do not have.

Create illusions, just like a magician. Take what you have, blend it together and capitalize on your strengths. Easier said then done, especially when it is being said on the phone and through the mail three thousand miles apart. But it made sense, a lot of sense.

Vince himself was not a large man and I think this is why he stressed proportion and symmetry so much. I have no doubt he would not accept what our sport has become today. Size has its place but there is a limit to what is really appealing. Of course I might be wrong but I just can’t see Vince putting his stamp of approval on what the sport has become.

As unique as his thinking and methods were, if you look at them closely you will find they are built on a very basic foundation, a very solid foundation at that. Some of his concepts are today being exalted as being “New Breakthroughs.” All you have to do is look at the past to see the future.

Did Vince believe everything he preached? I really don’t know! I do know he could justify anything he said about bodybuilding and make a case strong enough so those that scoffed would leave and try it anyway. In secret mind you, so that no one would know they tried his latest theory or method. I honestly believe he was sincere in what he said and I also believe just as strongly he was an excellent promoter.

He knew how to promote his beliefs, his methods and concepts, his gym. I didn’t and still don’t see anything wrong with that. After all, business, any business, relies on being able to sell in order to stay open and profitable. The gym and health and fitness business is difficult no matter how you look at it. Vince was a success in the industry for many years, mainly due to his excellent ability to promote.

Although he was a great promoter, perhaps the greatest trainer, and acclaimed author, he was not a great businessman. His interest was not business but in training and writing.

Most people associate Vince with Larry Scott but there were others, many others.  Some stayed with him and others left. As times changed, so did bodybuilding as well as those involved with the sport. People became different. Arnold ushered in a new era. I’m still not certain whether I consider Arnold as the end of the “Golden Era” of bodybuilding or the beginning of a new era. Either way I think his arrival on the scene was at the same time a change was taking place. Did Arnold bring about the change or was change evolving on its own is a question for debate that has supporters on both sides.

…. During one phone conversation concerning my arm training Vince yelled; “cut back, cut back, cut back.” “Take one full week off from all training and when you resume do exactly one half of what you’re presently doing.” “But Vince,” I said. Slam, he hung up. I tried to call him back but someone else picked up the phone and informed me Vince was busy. I called for two weeks before Vince would talk to me again. Typical Gironda!

When he spoke you were to listen and follow. I guess a lot of people would have gone on their way and just cussed him. Deep down I felt he knew I was sincere and I absolutely knew I wanted his experience and insight so I kept calling and writing. When I finally reached him he let me know that it was not his policy to accept phone calls and talk training over the phone. Like I stated earlier, I don’t know why but this limited relationship continued on and I did call and we did talk training.

 The Story Continues….in the NEW
“Vince Gironda Legend & Myth.”

(Republished from IronMan Magazine, March 1976 Vol. 35 No.3)

In response to request to elaborate on problems of running in conjunction with bodybuilding: after thirty years in the gym business a man does not have to be very smart to learn a few basic truths. Observation of repetitious failures of successes in bodybuilding problems finally becomes startlingly clear.

Even animals learn through repetition without any outside influence. The first article I ever wrote for a physique magazine was concerning overtraining (Train, Don’t Strain).

Top men from all over the country who consult me on their training problems are all, down to the last man, overtraining! Too many sets, too many reps, too many different exercises. I teach them to simplify their routines and if you can absorb this – train harder. (Train over your head).

Get more work done in the shortest period of time, and stay within the confines of your own personal blood sugar levels. Blood sugar level drop and losing your pump go hand in hand. When this occurs you drop into a catabolic state (overtonis, hormone loss, capillary shrinkage, flaccid muscle tissue and a smooth appearance).

At this point you have over-trained; this happens because the central nervous system, stimulating capillaries to expand, suddenly stops the process so you do not rupture the capillaries. At this point there is a definite muscle tissue loss, which is followed by general weakness and lassitude (Negative Nitrogen Balance).

Abdominal work also produces central nervous system shock and the aforementioned condition if not fully understood by the trainer. Needless to say, running also produces the same state. At this point I am presenting an article from a jogging and running magazine (now out of print) called “Fitness for Living”, November, December, 1968 issue.

The article explains what makes muscle tissue grow and what does not. Also, I am including a page from my newest booklet on ‘Overtonis’ (Vince’s 6-Week Bulk Course).

Increasing Muscle Size:

Many people are under the misconception that any exercise makes muscles grow larger and stronger. That’s not true. Back in 1925 German scientists discovered that to acquire large muscles you must increase the intensity of work done within a given time. That means that it doesn’t matter how much work you do. What counts is how fast you do it.

This discovery has come to be known as the overload principle. Perhaps the most famous experiment which demonstrates it involves rats trained to run at different speeds for varying lengths of time. Rats that ran at 6 meters per minute for 195 miles had smaller muscles that rats that ran at 26 meters per minute, but for only 58 miles.

In another study all rats ran the same speed. One group ran for an hour per day for three months for a total of 35 miles. Another ran at the same speed for 3 hours a day for six months, a total of 207 miles. When the experiment ended, the size of the muscles in both the groups remained the same.

The principle of overload also explains why sprinters have bigger and larger muscles that distance runners. Although it’s more work to run a mile than it is to run 100 yards, the sprinter is doing more work per second. Consequently, his muscles will become larger.

A muscle is composed of muscle fibers, the number of which vary from person to person in the same muscle. The muscle fibers in the upper arm of one man may number 40,000 while the calf muscle may contain 1,120,000 fibers. Another person may have only 946,000 fibers.

Heredity controls the number of muscle fibers present, and it will not change.  It it these muscle fibers which determine how large a muscle can grow. In 1897 an Italian scientist named Morpurgo showed that even though exercise had produced a 50 per cent increase in the size of a muscle, the number of muscle fibers stayed the same.

The reason for the change was the increase in diameter – about 40 per cent – of the muscle fibers. Thus, he developed the principle now commonly accepted that strength development has a definite limitation depending on the number of muscle fibers present at birth and on the fixed maximum size to which any muscle fiber may grow.

That means that people who want to grow stronger cannot expect unlimited development. Heredity has already drawn the line. But, through proper exercise they may reach their heredity boundaries.

The Bodybuilder’s Greatest Pitfall: Overtonis:

Overtonis is a condition caused by too many sets, too many different exercise combinations – in short, overwork, which causes muscle tissue loss, hormone depletion, weakness and a smoothed-out appearance, inability to produce a pumping effect and a general lassitude or weakness.

Overtonis produces a stringy appearance with no healthy round look apparent in a properly worked muscle.  Overtonis is caused by male hormone loss.

Overtonis causes the central nervous system to cease pumping blood into capillaries which might otherwise rupture. To achieve a maximum pump exercise until you notice pump loss.   At this point, check back the number of sets, tempo and repetitions required to achieve this effect. This is your personal exercise requirement level.

——-END OF ARTICLE——-

Related Links to this article:

1)  Maximize Muscle Fiber Growth While Shedding Body Fat in the Quickest Possible Time With Gironda’s Favorite High Intensity HONEST Workout.  Download the pdf for free with this link.

2)  Bitch Slap These 3 Speed Traps to Dominate your Opponnents and Make Your Teammates Envy You!  Click here for a free video on becoming a better sprinter.

Interviewed by Mike Westerdal

Today I’d like to introduce you to Skip LaCour who has established himself as a leader in the bodybuilding world.  In his passionate effort to propel training, nutrition, supplementation, and mental strategies forward, he has authored ten books, produced six videos, and has frequently contributed to several international magazines. He has accomplished all of this and more while simultaneously becoming one of the world’s best drug-free bodybuilders.  After reading his HIGHLY recommended new eBook Simple Bodybuilding Nutrition, Skip was kind enough to answer some questions for us!

MW:  Were you always muscular? I haven’t seen many pictures of you when you were younger or skinny.

SL:  To make it to the elite level of drug free bodybuilding, you must have a combination of very good genetics, an extraordinary work ethic, be consistent with your training and eating habits, and be intelligent in your approach to training and eating. I believe I had ALL of those components working for me—and that’s why I’m known around the world for what I do and have been for such a long period of time.

If you do not have all of those components working for you, you can still build an admirable physique. You just may have a challenge getting to the elite level.

I had a decent amount of size when I was younger, great shape to my muscles, was strong and athletic. So, I don’t have a “Skinny Skippy” story to tell you.

I do have a story to tell of effective and efficient eating strategies—regardless of what your genetic conditions may be. I can help you make the most out of what you’ve been given—and find ways to overcome what you weren’t. And, that should be everybody’s goal: Become the very best YOU can be. You simply MUST NOT make your journey of toward great physical development a contest between you and other people.

I also have a story to tell of effective and efficient mental strategies. I have a story to tell of work ethic, longevity, and dedication. Those qualities are oftentimes  far more important than the specific training or eating strategy a person chooses.

I didn’t even start bodybuilding until I was 27 years old which most people would think is too old to get into bodybuilding and progress as far as I did as a competitor.

MW:  That’s some great advice which leads me to my next question.  You’re also involved with personal development and your MANformation personal development for men. I’m wondering if the lessons you learned from bodybuilding carry over to the rest of your life? Or, did you take the personal development skills that you teach and apply them to becoming a champion bodybuilder? Which came first—or did they develop together? 

SL:  I’ve been heavily involved in personal development even since the age of 21. That’s when an employee I managed at my job took me to a Zig Ziglar seminar. That seminar changed the direction of my life.

Many years later, I really started studying the work of Tony Robbins. I became such a great student of his work that he put me in one of his infomercials as an example of success that ran on television for years.

In was in those seminars and workshops that I made of the ambitious goals and specific plans to become the best drug free bodybuilder in the world, help others achieve their personal goals both inside and outside of the gym, and make my living doing what I love to do. At that time, I was a manager for a large grocery store chain.

After I retired from competitive bodybuilding, I became a motivational speaker and conducted seminars about self-improvement. My seminars evolved into my MANformation courses.

When you become more aware of the Alpha Male Leadership characteristics that I outline in my MANformation courses; appreciate how they can affect the quality of your life; learn how to adopt them into your own personality; and practice these skills, you’ll have more options in life. “Options” are all the things in life you REALLY want—and they are far more than all of those things in life that you merely settle for. Money, power, and relationships/sex are examples of the options in life many that men want, want more of, or a better quality what they already have.

MANformation a combination of all of my life experiences—including bodybuilding. Especially handling everything that comes with putting your opinions “out there” as a leader.

In many ways, MANformation is my personal story striving for success in life. It is a culmination of what I learned from the great peak performance coaches and motivational speakers I studied under—and then translated those lessons into my own life. It’s my journey figuring out how to effectively deal with the up and downs; good and bad; high and lows; and everything else that life inevitably put in your path.

My MANformation Alpha Leadership Strategies audio courses have “struck a nerve” (in a good way) in thousands of bodybuilders at every level—from beginners all the way up to advanced competitive bodybuilders.

MW:  That course sounds life changing.  It’s on my wishlist now and I’m looking forward to learning more.  Switching gears, what is the main variable that needs adjusting if you’re a hardgainer and have trouble putting on muscle?  What would a hard gainer adjust compared to someone who has more fat to lose?

SL:  I really don’t like the “hardgainer label” people choose to brand themselves with. The Law of Relativity states that “nothing has any value unless compared to something else.” So, obviously a person has consciously chosen someone with better genetics to compare themselves to when labeling themselves as a hardgainer.

Why not pick someone who has the same genetics potential as you? Why not pick someone who has worse genetic potentail than you? Everyone could consider themselves a hardgainer if they compared themselves to the “right” person (or, in this case the “wrong” person). Hell, there are plenty of bodybuilders at the elite level who I could compare myself to and then brand myself a hardgainer.

I just don’t see the point of branding yourself with such a disempowering identity–especially in bodybuilding that takes commitment and discipline many times a day and every single day. “Well, I am hardgainer—but I’m going to get to the gym and do this training program—but I’m only going to get average results. Well, I’m a hardgainer but I am going to stick to this diet and stay away from all the food that taste amazing—but I’m only going to get average results.”

Look, we all have what we have. Our job is to make the very best with what we have. You do that by following through with the basics of training, nutrition, AND an outstanding mindset.

The less gifted you are, the more you need to follow through with the physical and mental basics and probably do so for a longer period of time.

MW:  That’s very helpful, I hadn’t thought of it that way. Do you have any suggestions for losing body fat while training for strength in regards to nutrition?

SL:  You can lose body fat and train for strength at the same time. You do not have to make it and “either/or” situation. You must strive to make it an “and” situation.

That takes a lot of focus and discipline in the gym and at the “dinner table”—but I think most people realize that.

What will separate those who succeed from those who struggle are a person’s eating habits. You have to plan your day in advance and be prepared and organized to eat all of your meals. Eating five or six meals a day works. Following through on a consistent basis is the key to success.

MW:  Many athletes want to increase muscle mass and decrease body fat to improve performance in their respected sports. Would you recommend that athletes who practice a sport daily eat in a similar way that a bodybuilder would in order to gain muscle and lose fat?

SL:  Yes. It works. It’s all about feeding the body the calories and nutrients it needs throughout the day to help it run optimally.

Eating all of your meals every day and getting enough protein, carbohydrates, and good fats is what you need to do. There is no secret plan—although some plans are better than others. Do what works like a machine. Step up and get it done. It doesn’t matter what sport you play.

Now, if a person isn’t committed to do what they must to build the maximum amount of muscle, get their body fat down to lower levels, and be string in the gym, that’s fine. A person just needs to accept that and stop looking for easy answers and methods to achieve success. You either need to raise your standards—or lower your expectations.

MW:  Now that’s a great quote!  Skip, is there such thing as a perfect muscle building diet?

SL:  Yes, there is. The one you believe in and follow through with on a consistent basis.

After committing and following through with just about any diet, you’ll have the practical experience, knowledge, and momentum to make the necessary adjustments to find out exactly what works best for you. It’s a process. The chances are great that you are not going to find the “perfect diet” for you in your first attempt. But, rest assured, you will have good gains if you stick to it. If your diet doesn’t “work” it could very well be your mindset, execution, and consistency that are the problems.

A healthy, mentally flexible person should say when evaluating a diet plan something like this: “That diet I tried for several months had some great aspects to it. This is what I like about it and this is what I learned. I can take what I learned and make adjustments from there.”

Too many people complain about their diets when they should be putting most of the blame on the person they see in the mirror. (When they are standing in front of that mirror by themselves, of course.)

I’m not saying all diets are the same and any diet is just as effective as any other. I am saying that people make their search for the perfect diet far more complicated that it has to be.

It basically all comes down to five different variables, gentlemen: How many calories; How much protein; How many carbohydrates; How much fat; and how many meals are you going to break those calories into throughout the day.

You need to get the help you need to figure those variables out without driving yourself crazy. You need to get yourself a “coach” and shave time, frustration, confusion, and overwhelm.

MW:  To really get results with a meal plan do you have to measure your food and count calories?

SL:  I think that measuring your food is very helpful at the very start of your physical improvement journey until you can “eyeball” it.  I suggest that everyone measures their food for at least a few weeks – just for the knowledge and experience you’ll gain.  I, myself, certainly did that at the beginning of my journey.  It’s an extremely helpful exercise and lesson that will provide you with insight that will last the rest of your life.

MW:  Thank you so much for your time and sharing your insight with us.  Hopefully we can do this again real soon.  note:  If you’d like to learn more about Skip LaCour’s nutrition planning visit the link below.

6X National Champion Bodybuilder Skip Lacour Shares His Nutrition Secrets In…
Simple Bodybuilding Nutrition – CLICK HERE

Have you been trying to build lean muscle and lose fat for longer than 90 day’s but have seen very little or NO significant results?

The fact is that even if you are using our Lean Hybrid Muscle Reloaded system, which will have you busting your ass 3-6 days per week, you may STILL be completely stalled in your lean muscle building results.

So, how is it that you can be beating yourself to death in the gym AND dieting like an anorexic teenage girl from Beverly Hills – yet you’re still softer and weaker than you wish?

This week I shared two very important concepts relating to our nervous systems impact on the release of stress hormones (like Cortisol) and anabolic hormones (like Testosterone).

The first concept was the essential practice of consciously BALANCING THE AUTONOMIC NERVOUS SYSTEM.

The second critical concept was about how the nervous system branches off into “sub brains” in our body called “ganglia”, which when considered as we design and execute our training programs have a tremendous impact on not only our strength and fat loss, but our SEX DRIVE as well.

“No matter how hard you train and diet, if your autonomic nervous system is imbalanced your results will suck!”

If you think that since Elliott Hulse, former meat head and strength geek, seems to make wild yet convicted statements then don’t take my word for it… listen to what this doctor has to say.  (not that I trust all doctors!)

“Most people simply do not understand how to properly communicate with their nervous systems, and as such are missing out on at least 60-80% of the metabolic potential of every single exercise they do. In fact, even advanced trainees tend to be “under-achieving” by at least 30-50%”

Q: So what the hell can you do to correct ANS imbalances, which leads to the over secretion of Catabolic hormones, and finally BUILD LEANER MUSCLE faster than you ever have before?

A: You create balance in your ANS by including “Anabolic Energizer” exercises and lifestyle choices that stimulate the Parasympathetic branch, which calmly invites your body to begin the production of Anabolic Hormones.

Anabolic Energizers are a series of exercises that I use with myself and my clients after each workout (and sometimes before bed) to actively stimulate the production of Anabolic Hormones.

I Created The Anabolic Energizers Video Series And Workbook… And I Want You To Have If For FREE!

 The reason why you NEED this program is because:

1. Without a balanced nervous system, your body will continue to hold onto belly fat and love handles… No matter WHAT you do!

2. These exercise are easy to do and very addictive.  Once you add them to your workouts, you’ll INSTANTLY feel a surge of anabolic hormones and stress release.

3. Becoming the “Strongest Version Of Yourself” means that you not only look lean and strong, but that you have the energy and vitality to maximize your potential in EVERY area of your life… these exercises help you do just that!

4. I have been able to run a gym, run an online publishing company, train like a badass, raise my four children AND keep my wife… well, *ehem* Very Satisfied (if you know what I mean) all at the same time.  Not to brag, but I don’t know too many other 32 year old who can say the same thing.

The ONLY reason why I can do this is because I’ve been using these Anabolic Energizer exercises to keep my testosterone and growth hormone flowing strong for over 10 years!

Sorry, this free offer for this program is closed…

But you still get Anabolic Energizers with this awesome offer — CLICK HERE to learn more! 

If you’ve been studying my writing or videos for some time, you are well aware that the mind and body are an integrated unit.  But when was the last time that you actually experienced the intrinsic link between your mind-emotions and your body?

Now, I’m not talking about an “out-of-body-experience”… I’m talking about being so fully “in-the-body” that you’re aware of how it is responding to your most dominant thoughts at the time.

Take for example how your heart rate increases and eyes dilate when you suddenly hear a loud barking dog!

Your nervous systems response to the external stimulus (dog barking) is instant and almost magical.  With absolutely NO thinking required, literally hundreds of reactions are immediately set into motion to help you survive in the face of perceived danger… just-like-magic!

Another example is how your body digests, assimilates and eliminates food without any conscious effort!

Even before you sit down to your meal, your body begins creating and secreting dozens of different enzymes and chemicals to support digestion and elimination.

Funny, as soon as my wife says “dinner is ready” my youngest daughter automatically has to go poop!  Like clockwork her body recognizes that food is about to be served, so it begins to set the elimination mechanism into action in order to make room for more food!  (It’s amazing how efficient our systems are when we are young)

These automatic responses are governed by a branch of our central nervous system called the “autonomic nervous system” or ANS. As opposed to the peripheral branch of the central nervous system which is controlled by our conscious efforts, the ANS is governed by the subconscious mind or the part of our brain that works without us telling it to do so.

The ANS is further broken down into two branches, the sympathetic branch and the parasympathetic branch.  These two branches are like opposing sides of a see-saw, as one side goes up the other side goes down.

The sympathetic branch is in charge of our “fight or flight” responses, just like when the loud dog barked!  It causes the body to respond appropriately to danger by stimulating the release of “energy” hormones like adrenaline and cortisol.  In martial arts this branch of the ANS would be considered very YANG.

The parasympathetic branch is in charge of our “rest and digest” responses, just like when my daughter hears the dinner bell!  It causes the body to appropriately respond by stimulating the release of “building” hormones like testosterone and growth hormone.  In martial arts this branch of the ANS would be considered very YIN.

Just like all rhythms in life, a healthy individual would have an equal expression of both the yang dominated sympathetic branch and the yin dominated parasympathetic branch of the ANS.  But when any of our basic human needs are challenged,  the ANS will become imbalanced and typically lean heavily on the stimulation of the sympathetic branch, which makes sense because it is designed to save us from “danger” with its fight or flight weapons.

According to Abraham Maslow’s “Hierarchy of Needs”, it is only when the basic needs of “safety and security” are met that an individual will become interested in procreation or sex.

In other words, until our immediate safety and security needs are met we will proceed to operate from our most primal “reptilian brain”, which is ONLY interested in securing food and shelter.  It is only when our most basic needs are met that our more evolved “mammalian brain”, or limbic system”, which governs our feelings of love, relationship and emotion is turned on.

It makes perfect sense that Nature created us to first establish our own security before seeking to create more of ourselves!  No safety, no sex.

Modern culture with its fast pace and all of its trappings tends to suggest that “you don’t have enough” and, “there is danger always lurking; a terrorist may come!“  Plus with much of the processed foods that people eat, lack of adequate sleep, dehydration, toxic chemicals in the environment, prescription medication and lack of gratitude… most of us REALLY are in danger.

This sense of danger that is perceived by the ANS automatically stimulates the sympathetic branch and puts many of us into a perpetual state of “fight or flight”.

Another interesting thing about the central nervous system is that it tends to physically branch off into different “plexuses” or nerve bundles in our body. Theses plexuses physically emerge from the spinal chord in bundles attaching themselves to organs and muscles.  Because these plexuses are tied to our central nervous system and brain via the spinal chord, you may also consider that many thoughts and emotions are expressed in these “sub-brains” of the body.  When emotional pain is expressed in these nerve plexuses it is often referred to as “psycho-somatic” pain.

One such plexus, that has extended itself into our legs and lower back, is called the “Coccygeal Plexus”.  If you study Chakras, this is considered the Root Chakra.

Physically and emotionally, the Coccygeal Plexus behaves like the “root system” of the body.  As it is physically tied to the legs, autonomic imbalance in this area manifests itself as tight, weak or painful legs.  As this plexus also leads back to our brain, thoughts and emotions, autonomic imbalance in this area manifests itself as a feeling of “not having enough” or “not being stable“.

As we made clear with Maslow’s example above, if basic needs are not met… if you don’t have enough or are not stable, your body will automatically cease to exert energy for procreation (ie. sex) and allocate all stimulation to establish safety! No safety, no sex.

The first step in rectifying this problem is to bring autonomic balance to the Coccygeal Plexus.  This will allow the open expression of sexuality via the limbic system.  Which in turn will bring energy to the Sacral Plexus, which governs our sexual organs and muscle of the hips.

So, how do we do it?

Since the mind and body are an integrated unit we can work on the psycho-emotional issues that are creating the imbalance – OR – we can address the physical imbalances with exercise.

Since I am an exercise coach and not a psychologist, I will show you exactly how I work to stimulate the parasympathic branch of the ANS, as it relates to bringing balance to the Coccygeal and Sacral Plexus.

I call the following exercises “Anabolic Energizers” since they bring balance to the ANS and cause the body to stimulate anabolic or “building hormones” like I mentioned earlier.  The two exercises seen below are specifically designed to bring balance to the Coccygeal and Sacral Plexus respectively.

Awesome sexual activity and overall sexuality is reserved for human beings that have established a sense of safety and security in their lives.  Low libido and poor sexual performance may be linked to feelings of insecurity and fear forced on us by popular culture and media.  These feelings stimulate the “fight or flight” branch of the ANS acutely, and can become trapped in our muscle tissue and organs where they chronically inhibit healthy physical expression.

Luckily, the muscles and organs that have been “psycho-somatically” inhibited may find release with a properly designed exercise program and use of the Anabolic Activator movements above.

There has been a lot of talk lately about “using your nervous system to lose fat”.

In fact, a good friend and fellow online fitness publisher Dr. Kareem Samhouri is currently in the middle of creating a product all about it.  Since Kareem is killer smart and probably the 2nd best Fitness Video Coach online (with yours truly leading the way of course – I have full confidence in everything that he’ll be sharing in his book.

BUT… I’ve been talking about these concepts for YEARS and most recently published a series about it over on my YouTube Channel as well as including it in my new Superior Program Design course.

Here is a short video, that is actually a segment from the Superior Program Design course, that sheds further light on the idea.

There is TONS of scientific literature available supporting the ideas that we’re presenting here.  I’ll be back later this week with more.

Honest Feedback Request: Hey, please let me know if this type of “Strength Geek” stuff interests you.  Although I get super excited talking about this stuff as it is truly is the root of everything that makes us STRONGER, not everyone is so keen.

Just shoot me a message below letting me know Thanks!