Skip La Cour’s BodyBlog

By Skip La Cour
Six Time National  Bodybuilding Champion
Success Coach

You’ve Done Everything It Takes to Build a  Great Body So Do Yourself A Big Favor and Do Everything It takes to Present It  Well On Stage

Practicing your posing is very important. There’s  absolutely no doubt about it! If you are going to go through all the time and  effort of dieting, weight training, cardiovascular training, and sacrificing a  lot of the more enjoyable things in life to enter a bodybuilding contest, you  should take a just a little bit more time and effort to make sure you present  what you’ve created in the best possible manner.

I urged bodybuilders  not to worry too much about posing on contest day until the it is the right  time. Instead, I recommend that you put all of your focus and energy toward  creating the outstanding big, full, muscular, and lean physique that you want to  present on the special day. I suggest that competitive bodybuilders should not  start posing until about six or so weeks out from their show.

At the  six-week point, it’s now time to start practicing your posing.

When you  begin your posing practice, it’s extremely important that you make sure you are  hitting each of the poses correctly. I don’t care how many hours of posing  practice you put into the presentation of your physique if you do not poses  correctly when the day of your show arrives.

That’s why you must get off  to a good start when you begin your posing practice. Hire a posing coach who  lives nearby for personal instruction if possible. A posing coach can be any  current or former competitive bodybuilder in your local area who you feel is  experienced, qualified, and willing to help. You should also invest in  instructional posing videos.

Take control of the quality of your posing  yourself by taking still digital camera images and video footage. Before you get  too far along into the practicing process, you should break down the pictures  and video footage–just as a coach would break down his team’s play execution  from game films. The couple of hours you spend critique your presentation at the  beginning will save you a significant amount of wasted time posing incorrectly  without even realizing you are doing so.

When you start to practice,  schedule your sessions at a certain time each day just as you would your meals,  weight training workouts, or cardiovascular training sessions. Start out by  doing three or four 30 minutes sessions a week and build from there as needed.  During the last three weeks, I would recommend that you practice posing every  single day.

Be structured in your approach to posing practice. Have a  consistent and systematic plan during every practice session. You should start  with the relaxed quarter turns, move on to the mandatory posing, then to your  60-second routine (without music), and finish off with your 90-second routine  set to music. Practice your posing in this orderly fashion every single time you  work on the proper presentation of your physique.

Although you’ll only  need to hold each pose for about five seconds during your contest, I would  recommend that you hit each pose for 15 seconds as you practice. This way,  you’ll build up the physical and mental endurance you’ll need to do the very  best job of displaying the body you’ve worked so hard to create the very best  when the pressure is on.

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Resources That Will Take Your Bodybuilding Contest  Preparation to the Next Level!
======================================

Read what competitive bodybuilders just like are saying about this  OUTSTANDING bodybuilding contest preparation seminar–and get the mp3 sound  files and pdf workbooks email to you TODAY!

“Skip La Cour’s  ULTIMATE Contest Preparation seminar is excellent! For beginners, there isn’t a  more thorough system to follow which will result in your success. As for the  intermediate and advanced bodybuilders, Skip makes like-minded individuals aware  of that the ups, downs, and all around. He tells you in advance how your mind  will play tricks at such an elite level. His theories are nothing short of  spectacular and easy to replicate, commit to, and focus on!! The more tools you  use from his arsenal, the more likely you will achieve the desired results you  wish for. I don’t know about you, but as for me, I’m committed 100% to Skip’s  contest preparation system and it has catapulted me physically, mentally, and  emotionally to greater heights. The benefits and knowledge you acquire from  picking his brain will far out way the cost. The priceless information you can  take with you forever and it comes directly from one of the best natural  bodybuilders in the history of the sport. Start today and achieve the success  you deserve!”

Matt Zintak
Chicago, IL

“I want  to thank you for teaching me your contest preparation strategies in your  seminar. What a ton of information for a very modest fee. You’re awesome, dude!  The biggest thing I got out of it is the mental toughness that a person needs if  they want to succeed in reaching their bodybuilding goals. That mindset that the  challenge it’s ‘me against me.’ I’m looking forward to the challenge”

Colin LaRose
New Haven VT

“Thanks for this ULTIMATE Contest Preparation Seminar,  Skip! The value of this information is above and beyond the investment. You have  done an awesome job of explaining every detail of contest preparation in an  easy-to-understand manner. I now have the certainty and confidence I need to  WIN. Now that my mind is perfectly clear about what it takes to be the best, all  I have to do is EXECUTE!”

TJ Carver
Centerville, UT

“I would really like to thank you for your training, nutrition, and  competition advice in your ULTIMATE Contest Preparation seminar. I invested in  your seminar not knowing what to expect. I came out of it feeling more dedicated  and more confident than ever for my competition. This is also my first  competition, so every single detail of the competition preparation is all on  paper and good to go! I get to listen to YOU tell me everything I need to know  and be prepared for in the comfort of my own home, bus, car, etc. I feel  mentally and physically stronger than ever before, my goals are much stronger,  and I have never wanted to win anything so badly in my life. I’m 12 weeks out  and each week has plans and goals that are well-structured, Now, it’s simply  time to execute. If anyone out there is thinking about investing in a program  such as this, do so! It is money well spent for advice coming from someone who  has many, many years of experience. Keep on keeping on!”

Mark  Brabazon
South Perth
Australia

“Thank goodness you have  taken the time to observe, record, analyze, and share your wealth of information  with so many people at such a small investment. The cost is priceless compared  to the years of experience you have amassed. You have done the years of hard  work and experimentation which has lead to a set of strategies that are the most  effective and efficient. I’m certain I will get greater results in less time and  absolutely no guess work. All I will have to do is follow your advice ‘to a T’  and work hard.”

Anthony Mango
Sugar Land, TX

“I can’t thank you enough for all of the valuable information you  covered in your ‘Ultimate Contest Preparation Seminar.’ I take to the stage for  a second time this year and this time I feel empowered every step of the way. I  did well last year but will do even better this year thanks to you, Skip.  Everything I needed to know was covered with explanations why this is the best  way. I have never felt more focused in my life.”

Kate Alderman
Adelaide, Australia

===========================

Learn  the SECRETS to How to Be Your Best on Contest Day from a Six-Time National  Champion and a Coach Who Has Guided HUNDREDS of Men–Just Like YOU–During This  Challenging and Rewarding Process!

Skip La Cour’s ULTIMATE  Bodybuilding Contest Preparation Audio Seminar Course

Get the . . .

* 11 Hour and 30 Minute Sound Files

* Five Manual Booklets  (Total 178 pages) PDF Files

* Plus BONUSES (see below)

. . .  Emailed to You NOW and Begin Your Road to Bodybuilding and Training MASTERY  TODAY!

11 hours and 30 minutes!

===========================

SPECIAL BONUSES WORTH $150!

* FREE Copy of Skip  La Cour’s Daily Training Journal Ebook ($49.99 Value)

* FREE Copy of  Skip La Cour’s Daily Training Journal Ebook ($49.99 Value)

* FREE  Lifetime Access to Skip La Cour’s Members Only Web Site That Documents TWO  COMPLETE YEARS and Back-to-Back National Championship Victories ($50 Value)

===========================

* Special Price Only $149.97

Click here NOW to read Skip La Cour’s ULTIMATE Bodybuilding  Contest Preparation Audio Seminar Course Outline and ORDER TODAY!

===========================

Copyright 2009. Skip La Cour  Consulting. All Rights Reserved.

Many Bodybuilders Don’t Start the Muscle Recovery  Process When It’s Most Needed With A Post-Workout Nutrition Plan

This problem occurs when bodybuilders don’t eat immediately after their  workouts.

Here’s the challenge:

“I usually don’t get a chance to  eat until after I get home from the gym. By the time I get myself settled, a  couple hours have passed.”

Take Action and Do This NOW!

For the same reasons that you must prioritize eating properly before you  train, you must also execute an effective post-workout nutritional plan. You  should consume a small meal comprised of a high quality protein source and  high-glycemic carbohydrates after your weight training and cardiovascular  training workouts. Doing so will protect the muscle you’ve already earned and  immediately kick the massively-important muscle recovery process into gear.

If you tear it up in the gym the way you like to do during your  workouts, your muscles are likely to be depleted of their valuable protein  stores—even if you eat before the workout. Your blood sugar levels have been  lowered while training as well. When your blood sugar levels have been lowered,  the muscles will have difficulty getting the protein they need to maintain their  size.

I’ve had certified personal trainers ask me why I would eat my VP2  Whey Isolate and Creatine HSC mixture right after beating myself up on the  recumbent bike. “Aren’t you hindering the fat-burning process that you started  by doing cardio when you eat so soon afterwards?” they’ve asked.

I, too,  used to believe that you shouldn’t eat anything for a period of time after doing  cardiovascular training. I must have read somewhere that doing so would cause  your body to stop using your stored body fat as fuel as you intended. Instead,  you would start using the food you just made available as fuel.

You  don’t really burn enough fat at the time you train or immediately afterwards to  miss the opportunity to protect your starving muscles from damage caused by  training.

Effectively burning body fat has far more to do with the  number of calories you consume versus the number of calories you burn throughout  the entire day. You will do a better job of shedding body fat when you focus on  creating the proper deficit between the two during the day with intelligent  nutritional habits.

============================================
Resources That WILL Take Your Efforts to the Next Level
============================================
===

Start Your Bodybuilding and Training MASTERY JOURNEY  Now!

Take control of your bodybuilding and training destiny! Start MASTERING  this area of your life and order my Complete DVD and Book Library Special  TODAY! I have bundled all of this POWERFUL information at a DISCOUNTED package  price. I will even ship this valuable INVESTMENT in yourself absolutely FREE.

I’ve written ten (10) books and have produced seven (7) DVDs that  explain every facet of bodybuilding. Almost 1,900 pages are written and over 20  hours of video footage created of pure INSTRUCTION and PASSION!

My  almost 20 years of COMMITMENT have helped men JUST LIKE YOU take their bodies to  the NEXT LEVEL in 52 COUNTRIES AROUND THE PLANET.

Order  Complete DVD and Book Library Special NOW

By Skip La Cour
Six Time National Bodybuilding Champion
Success Coach

Don’t Assume That You’ll Look Your Best Without Some Physical, Mental, Emotional, and Psychological Adjustments Along the Way)

No matter how well you may think you are doing at preparing for your upcoming contest, you can never let up. You must continue working diligently and intelligently all the way up until the time you step off stage after the evening show.

You simply can’t take anything for granted. Nothing! You just can’t let up until the very end—and not a minute before it’s completely finished. You can’t waste valuable time due to complacency. You can never get back the time you’ve wasted.

There’s always more you can do. There’s always a higher level to achieve. When you consider staying focused, eliminating distractions, keeping the proper level of motivation, commitment, and perspective, weight training, dieting, cardiovascular training, posing practice, tanning, staying in stock with everything you need, preparing what you need for the actual show, making sure your “regular” life doesn’t get too of out whack, and somehow getting your mind right so can enjoy the journey (without enjoying it too much, if you know what I mean), there are simply too many aspects to the contest preparation process for you to let yourself become complacent.

I like to compare contest preparation to flying an airplane. Who cares how well you are flying the plane halfway through your trip if you make a crash-landing at the end of it?

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If you are determined to be one of the select, COURAGEOUS few men who actually step on stage and actually feel the tremendous FULFILLMENT of entering a bodybuilding contest, I want you to TAKE ACTION NOW.

I’ve outlined the ENTIRE contest preparation process for you in my 11 hour and 30 minute ULTIMATE Contest Preparation Audio Seminar Course. EVERY aspect of the process is covered so the only thing left for you to do is to . . .

. . . Commit, Execute, and Follow Through!

Check out what this outstanding course has to offer by clicking the link below. I’ll have the mp3 audio files and PDF workbook files sent to your email address within MINUTES.

It’s time to STOP TALKING and START DOING!

http://skiplacour.com/contestprep/ucp_files.htm

P.S. This comprehensive audio seminar course is also AWESOME for anyone who didn’t do as well as they would have liked and are NOW looking for an EDGE. I hold NOTHING back as I reveal everything it took for me to become a Six-Time National Champion.

Many  Bodybuilders Don’t Come to the Gym with a Definitive Workout Plan

Can you believe that some bodybuilders show up to the gym without a  well-defined game plan? They put too much faith in their instincts to guide them  through their training sessions. This is a big, stupid mistake.

There’s  a saying that goes “When you fail to plan—you plan to fail.” You should never  take even one step into the gym without knowing exactly what you are going to do  during that day’s workout. Resist the temptation to be guided by your feelings  or emotions on a particular training day. As you may already realize, your  feelings about anything can change every 10 minutes. Come into the gym with a  plan-of-attack and be ready to execute that plan the best you can once it’s  established.

Take Action and Do This NOW!

Set simple  training goals before every workout. Creating a short list of “training  disciplines” can be extremely helpful in your pursuit of big muscle gains. This  list can include a few simple tasks that you’ll focus on during your workouts  even when you’re not as motivated as you’d like to be.

Simply getting to  the gym on time, completing every one of the exercises and sets that you planned  to do when you stepped into the gym, making sure you really focus on the  targeted muscle group during every repetition, and completing your training  session in an hour are just a few examples of what you can include on your list  of simple training goals. You don’t need to be extremely detailed right off the  bat, but create some structure to your workout so you’ll know that you are  progressing. As you track your goals, you will increase your level of focus and  successfully take your efforts to the next level.

Be ready for every  single set you perform in the gym. Know what you want to achieve before your  hands even touch “metal.” You should always know the minimum number of  repetitions you want to do before your hands even touch a barbell, dumbbell, or  training machine apparatus. You should also know the minimum number of calories  you want to burn and the minimum distance you want to travel before your feet  touch the bike pedals or machine floor mat when doing cardiovascular training.  Never let your body dictate what you can do when you can use your powerful mind  to bolster its performance. Unless, of course, your body wants to do a little  better than the specific goals you’ve set.

Consider taking this training  strategy even a little further. Invest a little time to think about your next  workout before you leave the gym. There’s no need to get really involved in this  particular step but do take the time to think about your next workout. You’ll  set your mental “wheels in motion” with a simple preview of what’s to come  during your next training session. Trust me. You’ll be astonished with how  effectively your subconscious brain will prepare you for your next productive  workout over the next day or so—with very little effort on your part. You’ll  discover that this tip is a great investment of the last 30 to 60 seconds you  spend in the gym.

============================================
Resources That WILL Take Your Efforts to the Next Level
============================================
===

Start Your Bodybuilding and Training MASTERY JOURNEY  Now!
Take control of your bodybuilding and training destiny! Start MASTERING  this area of your life and order my Complete DVD and Book Library Special  TODAY! I have bundled all of this POWERFUL information at a DISCOUNTED package  price. I will even ship this valuable INVESTMENT in yourself absolutely FREE.

I’ve written ten (10) books and have produced seven (7) DVDs that  explain every facet of bodybuilding. Almost 1,900 pages are written and over 20  hours of video footage created of pure INSTRUCTION and PASSION!

My  almost 20 years of COMMITMENT have helped men JUST LIKE YOU take their bodies to  the NEXT LEVEL in 52 COUNTRIES AROUND THE PLANET.

Order Complete DVD and Book Library Special NOW

By Skip La Cour
Six Time National Bodybuilding Champion
Success  Coach

The Competitor Who Has the Highest Standards for What He  Expects from Himself for the Longest Period of Time Will Win (All Other Factors  Being Equal)

One of the toughest challenges of contest  preparation is to keep driving yourself to a higher level throughout the entire  journey. It’s easy to become a little complacent when you know you are already  working extremely hard and looking really good. This is especially true when you  are clearly head and shoulders above the rest of your friends and acquaintances  (both inside and outside of the gym) in terms of dedication, discipline, and  physical development.

“You are looking great! You are going to do really  well!” or “Wow! You must be pretty close to being ready for your contest, aren’t  you? How much longer do you have to go?” are probably just a fraction of the  positive feedback being said to you at this time. Although their words are  encouraging and make you feel good, you can’t buy into the hype. I willing to  bet that every competitor who will step onstage with you at your upcoming  contest is being showered with those very same complimentary comments as you  read this paragraph.

As Bill Bradley, the former New York Knicks  basketball star and New Jersey state senator, used to say, “There is always  someone out there working harder than you are.” Those words prevented him from  getting too full of himself and kept him always striving for a higher level of  dedication. I have reflected upon his words as I’ve prepared for my bodybuilding  contests over the years.

No matter how hard you are working to prepare  for your contest, there’s always a higher level of work, dedication, discipline,  and follow through that you can execute. There’s always one more rep you can  pump out; five more pounds you can lift; one more calorie you can burn or  one-tenth of a mile more you can travel during your cardiovascular training  session; at least another meal you can eat exactly on time; or a few more  minutes you can spend perfecting your posing.

But you will not strive  for that higher level until you first do two things. The first thing you must do  is realize that you can indeed work even harder and secondly, you must  specifically identify exactly what is the higher level you are shooting for.

Look, it’s no threat to your ego having to admit that you can become  even better at preparing for your show. Doing so doesn’t take away from anything  you have already done up until this point in time. You just want to build upon  what you’ve been doing until this point-in-time. As the saying goes “The tougher  you are on yourself now, the easier life will become in the future.” You might  as well be extremely tough on yourself now when you have time to make  adjustments. That’s a heck of a lot better than wishing you would have done more  the day after your contest, isn’t it? The pain you put yourself through now will  lead to more pleasure for you to enjoy later.

Identify exactly what you  must do to take yourself to the next level. This is where setting goals at the  beginning of your day and week–and then assessing what you have and have not  accomplished at the end of each day and week really augment your efforts.

How has your weight training been going–really? Have you missed any  cardio sessions lately? Are you following through with your “Daily Disciplines”  or are you rationalizing your lack of follow through by telling yourself “I’m  ahead of schedule” or “I have plenty of time left to get ready for my show”? Be  honest with yourself. This is not the time to tell yourself stories to avoid  short-term pain or disappointment.

Believe me, the gut-wrenching pain of  falling short of being your best after your contest is over is far more painful  than the benign pain of admitting to yourself now that your efforts can be  tightened up a little.

===========================

Resources  That Will Take Your Contest Preparation To a Higher Level

===========================

Read what competitive  bodybuilders just like are saying about this OUTSTANDING bodybuilding contest  preparation seminar–and get the mp3 sound files and pdf workbooks email to you  TODAY!

“Skip La Cour’s ULTIMATE Contest Preparation seminar is  excellent! For beginners, there isn’t a more thorough system to follow which  will result in your success. As for the intermediate and advanced bodybuilders,  Skip makes like-minded individuals aware of that the ups, downs, and all around.  He tells you in advance how your mind will play tricks at such an elite level.  His theories are nothing short of spectacular and easy to replicate, commit to,  and focus on!! The more tools you use from his arsenal, the more likely you will  achieve the desired results you wish for. I don’t know about you, but as for me,  I’m committed 100% to Skip’s contest preparation system and it has catapulted me  physically, mentally, and emotionally to greater heights. The benefits and  knowledge you acquire from picking his brain will far out way the cost. The  priceless information you can take with you forever and it comes directly from  one of the best natural bodybuilders in the history of the sport. Start today  and achieve the success you deserve!”

Matt Zintak
Chicago,  IL

“I want to thank you for teaching me your contest preparation  strategies in your seminar. What a ton of information for a very modest fee.  You’re awesome, dude! The biggest thing I got out of it is the mental toughness  that a person needs if they want to succeed in reaching their bodybuilding  goals. That mindset that the challenge it’s ‘me against me.’ I’m looking forward  to the challenge”

Colin LaRose
New Haven VT 

“Thanks for this ULTIMATE Contest Preparation Seminar, Skip! The  value of this information is above and beyond the investment. You have done an  awesome job of explaining every detail of contest preparation in an  easy-to-understand manner. I now have the certainty and confidence I need to  WIN. Now that my mind is perfectly clear about what it takes to be the best, all  I have to do is EXECUTE!”

TJ Carver
Centerville, UT

“I would really like to thank you for your training, nutrition, and  competition advice in your ULTIMATE Contest Preparation seminar. I invested in  your seminar not knowing what to expect. I came out of it feeling more dedicated  and more confident than ever for my competition. This is also my first  competition, so every single detail of the competition preparation is all on  paper and good to go! I get to listen to YOU tell me everything I need to know  and be prepared for in the comfort of my own home, bus, car, etc. I feel  mentally and physically stronger than ever before, my goals are much stronger,  and I have never wanted to win anything so badly in my life. I’m 12 weeks out  and each week has plans and goals that are well-structured, Now, it’s simply  time to execute. If anyone out there is thinking about investing in a program  such as this, do so! It is money well spent for advice coming from someone who  has many, many years of experience. Keep on keeping on!”

Mark  Brabazon
South Perth
Australia

“Thank goodness you have  taken the time to observe, record, analyze, and share your wealth of information  with so many people at such a small investment. The cost is priceless compared  to the years of experience you have amassed. You have done the years of hard  work and experimentation which has lead to a set of strategies that are the most  effective and efficient. I’m certain I will get greater results in less time and  absolutely no guess work. All I will have to do is follow your advice ‘to a T’  and work hard.”

Anthony Mango
Sugar Land, TX

===========================

Learn the SECRETS to How to Be  Your Best on Contest Day from a Six-Time National Champion and a Coach Who Has  Guided HUNDREDS of Men—Just Like YOU—During This Challenging and Rewarding  Process!Skip  La Cour’s ULTIMATE Bodybuilding Contest Preparation Audio Seminar  CourseGet the . . . * 11  Hour and 30 Minute Sound Files * Five Manual Booklets (Total 178 pages) PDF  Files * Plus BONUSES (see below) . . . Emailed to You NOW and Begin Your Road to Bodybuilding and Training  MASTERY TODAY! =========================== <strong />Hello  Men! It’s  Skip La Cour. I  just wrapped up my “ULTIMATE Contest Preparation” Seminar–and  it was awesome! If  you missed out on this seminar because of scheduling challenges or were just too  indecisive to learn what I had to offer, you are in luck. I’m  making the mp3 sound files and pdf file  workbooks available to you for the same great price as if you stepped  up at the beginning! I promised SIX (6) hours–and I delivered  over 11 hours and 30 minutes! =========================== “I want to  thank you for teaching me your contest preparation strategies in your seminar.  What a ton of information for a very modest fee. You’re awesome, dude! The  biggest thing I got out of it is the mental toughness that a person needs if  they want to succeed in reaching their bodybuilding goals. That mindset that the  challenge it’s ‘me against me.’ I’m looking forward to the challenge”  Colin  LaRose New Haven VT =========================== Your investment is only $149.97 Get the files emailed to you NOW and begin your road to bodybuilding  contest preparation MASTERY TODAY! CLICK HERE to order

Many Bodybuilders’ Workouts Are Way Too Long—and Their Intensity  Plummets

Many bodybuilders mistakenly believe that working out longer  and doing more exercises and sets makes them better than the average person.  They misguidedly see themselves as some type of training warrior who is going  above and beyond the call of duty in order to achieve their ambitious goals.  They incorrectly see themselves as working much harder than the average person  because they are willing to put more time in the gym.

More isn’t  better—not when it comes to bodybuilding and training. Don’t fool yourself and  confuse time spent in the gym or volume of work with progress. This is one of  the toughest things for many people training in the gym to understand.

You’ll move from exercise to exercise smoothly and efficiently when you  establish a time frame that you are committed to work within. It will be easier  to focus on the matter-at-hand when you only have so much time to do so. Make a  game out of meeting the time goal that you’ve established. This is just one more  simple way to set the stage for a more productive training session.

Your  weight training sessions should last no longer than one hour. And you know what?  I’m being extremely liberal with that amount of time. I really believe you can  be extremely effective in far less time. But, because I know it’s such a  challenge for most of us to shorten our workouts and still feel confident that  we are doing enough to meet our bodybuilding goals, I’ll make the cutoff point  one hour.

Regardless of how you try to rationalize it, longer training  sessions are NOT more productive. You must force yourself to become just as  effective in a shorter period of time by becoming more efficient.

To  borrow a phrase I learned from former Mr. Olympia Lee Haney, you want to  “stimulate” the muscles when you are in the gym and not “annihilate” them.  Stimulating the muscles can be done quite effectively in one hour or less. It’s  a fact that the more time you spend in the gym, the more your concentration and  focus will wane. The more your mental focus and concentration diminish the less  effective you will become physically.

Let me explain why doing four sets  of every exercise is not an efficient way to train. Let’s just say you plan on  doing four sets of a particular exercise. During each set of that exercise, your  goal is to get at least eight repetitions.

On the first set, you get  eight reps—exactly as you had planned. While performing the second set, you will  usually get all eight reps again. During the third set, you tend to squeak out  all eight reps as well. Getting all of those reps during the third set may have  been a bit more challenging than the first two sets. But, despite the  difficulty, you were mentally tough and managed to meet your rep range goal. If  you do happen to get any more than eight reps during any of those first three  sets, you more than likely won’t get many more than one or two in addition to  the eight.

This is how I would describe my training performance in the  past. No matter what exercise I was doing or which body part I was training, it  always seemed to work out that way. Hasn’t this been true in your case as well?

But isn’t it strange that, when you know you only have one set remaining  of a particular exercise, your mindset changes? You can mysteriously muster up  incredible strength and produce three, four, or even five more reps for an  amazing total of 13! All of a sudden, you really became a training warrior.  You’ve instantly transformed into a determined, machine-like madman who would  make Dorian Yates (my role model for training intensity) envious!

If you  think about it, don’t you believe your performance should have turned out just  the opposite? Let me explain what I mean:

If you were really giving your  all like you thought you were during the first three sets, there shouldn’t be  nearly as much energy and power left to meet—much less exceed—that goal of eight  reps during the last set. There simply shouldn’t be that much physical strength  left inside of you by that time.

If you were truly training with the  utmost intensity you probably should have gotten about 12 repetitions during the  first set; somewhere around 10 reps during the second one; eight or nine during  the third one; and maybe only about six during the fourth one.

Take  Action and Do This NOW!

I urge you to eliminate less-than-intense  sets—and start training like a training warrior would during every set—during  the entire workout!

You must ignite a sense of urgency in order to train  with the highest level of intensity. Planning to do only one, two, and sometimes  three sets creates that sense of urgency you need.

Using fewer sets,  aiming for fewer reps during those sets, training only one body part per  training session, and training each body part less frequently will make you  spend less time in the gym. It will be much easier to keep your focus,  concentration, and intensity level high when you are required to do so for  shorter periods of time. When you adopt these “less is more” strategies, your  workouts should take no longer than 60 minutes.

The cornerstone to any  effective training strategy is the amount of intensity that’s put into it.  Whatever training routine or philosophy you decide to use, you must train with  intensity. Without enough intensity, your training efforts will produce results  that are mediocre at best.

Intensity in training can be described as  giving 100 percent of your mind, body, and soul to every repetition, every set,  every exercise, and every workout. Intensity means pounding the weights so hard  that every set throughout your entire workout ends in absolute failure. In other  words, you have absolutely nothing left in reserve when the set is completed.  Intensity is just as much a mental feat as it is a physical one.

When  you train with this type of passion, zeal, and enthusiasm, constant improvement  in your physique is inevitable. If you train with intensity, there’s no question  that you’ll be more productive in your bodybuilding efforts than those people  who do not. The higher your training intensity level becomes, the better you’ll  be at initiating the muscle-building process.

============================================
Resources That WILL  Take Your Efforts to the Next Level
============================================
===

Start Your Bodybuilding and Training MASTERY JOURNEY  Now!
Take control of your bodybuilding and training destiny! Start MASTERING  this area of your life and order my Complete DVD and Book Library Special  TODAY! I have bundled all of this POWERFUL information at a DISCOUNTED package  price. I will even ship this valuable INVESTMENT in yourself absolutely FREE.

I’ve written ten (10) books and have produced seven (7) DVDs that  explain every facet of bodybuilding. Almost 1,900 pages are written and over 20  hours of video footage created of pure INSTRUCTION and PASSION!

My  almost 20 years of COMMITMENT have helped men JUST LIKE YOU take their bodies to  the NEXT LEVEL in 52 COUNTRIES AROUND THE PLANET.

Order  Complete DVD and Book Library Special NOW

By Skip La Cour
Six Time National Bodybuilding Champion
Success  Coach

Many competitive bodybuilders simply  estimate or “eyeball” the weight or measurement of their food while preparing  for a contest. This method is fine during your off-season and can even  effectively get you in “decent” shape. But, as the day of your show gets closer,  you may run into problems.

For any “roadmap” to be helpful in getting  you exactly where you want to go, you simply must know exactly where you  currently are.

No matter what condition, degree of muscularity, or level  of leanness you are able to achieve leading up to the last couple of months,  you’ll need to gradually lower your daily caloric intake every week in order to  get ultra-shredded.

The difference between a small white potato and a  regular-sized one could be as much as 100 calories. The difference between one  tablespoon of flax seed oil and 1 1/2 tablespoons is 55 calories. The difference  between four ounces of chicken breast and three ounces is 48 calories. The  difference between one scoop of VP2 Whey Isolate and one-half scoop is 50  calories.

You need to know exactly how many calories you are eating to  know exactly how many calories you need to eliminate each week. When you are  talking about 150 to 200 calories, there isn’t much of a margin for error.  Estimating your portion sizes are simply not the most effective way to go about  this critical dieting process.

Hey! You’re already putting all this time  and effort into all the different details of your weight training,  cardiovascular training, nutrition, and supplementation. Why not take the time  to be as accurate as possible by weighing and measuring your food? I would  suggest that you take this extra step for at least the last 12 weeks.

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Resources That Will Take Your  Contest Preparation To a Higher Level

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Learn the SECRETS to How to Be Your Best on Contest Day from a Six-Time National Champion and a Coach Who Has Guided HUNDREDS of Men–Just Like YOU–During This Challenging and Rewarding Process!

Skip La Cour’s ULTIMATE Bodybuilding Contest Preparation Audio Seminar Course

Get the . . .

* 11 Hour and 30 Minute Sound Files

* Five Manual Booklets (Total 178 pages) PDF Files

* Plus BONUSES (see below)

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

Many Bodybuilders  Adopt a Pre-Workout Eating Plan that Leaves the Muscles Starving for the  Nutrients They Need to Grow

This mistake happens when  bodybuilders don’t eat anything before their workouts.

Here’s the  challenge:

“I never eat before I work out. I’ll burn more body fat by  training on an empty stomach. I can’t figure out why I’m not building the amount  of muscle I think I should.”

Intense weight training and cardiovascular  training literally drain the limited protein stores your muscles carry. Within a  very short period of time after you start training, you’ll be running on empty.  That’s incredibly detrimental to muscle growth and repair. Those harmful effects  are magnified the more intensely you train during your workout. It’s important  that you have an efficiently burning source of protein in your body that can be  quickly accessed during your workouts. The protein source should also be  consumed with a high-glycemic source of carbohydrates.

Training in  general, whether it is cardiovascular or with weights, lowers your blood sugar  levels. When your blood sugar levels have been lowered, they have difficulty  getting the protein they need to maintain their size. Consuming high-glycemic  carbohydrates spikes your blood sugar levels and actually forces the  high-quality protein you consume with those high-glycemic carbohydrates into  your ravenous muscles.

Take Action and Do This NOW!

I  took my nutritional habits to the next level when I started utilizing an  intelligent pre-workout plan. If you want to make sure you preserve as much  muscle mass as possible, you should start eating a small protein-based meal with  high-glycemic carbohydrates before every one of your weight training and  cardiovascular training sessions.

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Twelve weeks seems to be the standard amount of time that many bodybuilders invest while preparing for a bodybuilding contest. But where did they come up with 12 weeks as the right amount of time? Isn’t that just a number that has been passed down from bodybuilder to bodybuilder over the years? Shouldn’t the length of time you spend getting ready for a show be determined by the level of muscularity and definition you are striving to achieve and/or the shape you are in when you start?

Skip La Cour’s ULTIMATE Bodybuilding Contest Preparation Audio Seminar Course

Get the . . .

* 11 Hour and 30 Minute Sound Files

* Five Manual Booklets (Total 178 pages) PDF Files

* Plus BONUSES (see below)

. . . Emailed to You NOW and Begin Your Road to Bodybuilding and Training MASTERY TODAY!

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