10 Golden Training Rules


To make the bodybuilding and training process a little easier, you should find a mentor, expert, or coach that you can believe in. Choose someone who you have a great “connection” with for whatever reasons that make the most sense to you. Stick to his style, strategies, and way of thinking for a few months before incorporating more information from other people. You’ll keep your mind clear and your actions focused by doing so. You’ll have plenty of time to learn what the other experts have to contribute later.

If you’ve chosen to follow my advice at this point in time, I’m flattered. I’m sure that we’ll build a long and productive relationship together. I will not let you down.

I like to keep things simple and extremely effective. Results are what’s most important and you need to always keep that in mind with all of the information that is being thrown at you all the time.

Here are my “Top 10″ organizing, fundamental principles to successful bodybuilding, training, and earning the physique that you really want. These are the basics that all of the more complex and advanced strategies that you’ll learn over time are built upon.

1. The weight on the scale is NOT your number one indicator of success.

Some guys place far too much importance on the number they see on the scale. What they’re forgetting is that it’s not about gaining weight, it’s about gaining high-quality, lean muscle weight. The number on the scale changes from day to day and even from hour to hour. Yes, you should weigh in regularly, but not obsessively. The mirror is a far better yardstick for measuring success.

2. Muscle soreness is NOT your number one indicator of the effectiveness of your workout.

Muscle soreness is a direct result of small breaks in the muscle fibers during your training session, but soreness is an unreliable measurement tool. Yes, it probably means that your workout has reached a higher level, but keep in mind that if you worked out for the first time in a year, you’d be sore, no matter how effective your workout was. Also, effective and consistent training means less soreness as you progress, but that has no bearing on how effective your sessions are. It simply means that you’re getting stronger.

3. The best workout for you is the one that you’ll actually do.

No matter how good a program is, it won’t get you results if you don’t perform it confidently, enthusiastically and consistently. RESULTS are the only thing that really matters. If what you’re doing is working for you right now and you’re committed to it, then keep doing it. As you gain more experience, you can build up to whatever is the “optimal” program. Remember, it’s important to stick with the basic fundamentals and take them to a higher and higher level if you want to succeed. The videos, podcasts, and posts go much deeper into this topic.

4. Less is more. Really.

Shorter sessions with fewer exercises, sets and reps are the best way to build mass in the shortest time. I call this “Mass Machine Training.” I learned this personally in my own career. When a person is forced to up their game without using more reps, sets or exercises, they find out what they are truly capable of in the gym. It wasn’t until I made myself stick to a 4-6 rep range with heavier weight and fewer exercises in a shorter period of time that I really started to get incredible results. I break down a routine just like this for you on my website. Mass Machine Training is awesome because it builds mental and emotional strength along with physical strength and more muscle gains.

Make sure that you go to www.MassMachineTraining.com and get your FREE Mass Machine Training Coaching Audio Files that are waiting there for you to download. Over 8 hours of training and mindset instruction. 31 different exercises. 15 workouts. 3 different weeks. MAKE SURE SURE THAT YOU UPGRADE FOR JUST $7 (It’s OPTIONAL but you DESERVE it). Take your level of understanding to THE NEXT LEVEL with exclusive access into my Members Only website that has 36 short videos to watch and over 150 pages of written instruction that goes beautifully with what you received for FREE.

5. Supplements are important, but they’re only one part of an effective program.

My company makes outstanding and highly effective supplements. I make money selling supplements, but I’m telling you that they are not a replacement for good training, healthy eating or mental focus. Mass Machine Nutrition supplements are an important addition to all of those things. How’s that for giving it to you straight?

6. Intensity is the key to growth.

The foundation of all good training programs is their intensity, regardless of whether they’re long or short, split or whole body programs. All training should be a sprint, not a marathon. The more you “sprint”, the more effective your training will be. Training in a marathon-like manner nets you less progress in a longer period of time. Mass Machine Training forces you to step up and use your physical, mental, and emotional abilities to their fullest. You’ll be surprised by just how much your performance in the gym will improve when you are “blocked in.” Some bodybuilders require “tough love” to understand this and because I know firsthand what it takes to get results, my coaching often times involves this “tough love”, but I promise its well worth it.

7. Lack of experience is what makes you think you should train longer.

As I’ve said, I firmly believe that shorter, more intense workouts are the key to phenomenal results in a shorter period of time. I don’t think that any workout should last more than an hour and that’s being generous. A lot of people think that my 25 years of experience is what allows me to get those results from a short workout, but they’re looking at it from the wrong perspective. It’s not my experience that allows me to shorten my time in the gym without sacrificing effectiveness. It’s your lack of experience that makes you feel you must stay in the gym longer. This is because you lack confidence in your ability to effectively train. The key is to force you to be just as effective in less time. That’s when you hit the level of intensity you need to get results from a short workout.

8. Your mind is the most important muscle for you to engage.

Having the right mindset is the key to effective training. If you’re phoning it in, you might as well go home. Unfortunately, most guys truly believe they are “working hard” in the gym even when that’s not quite the case. That’s okay. That’s why I make myself so available to you all over social media. It’s my job as your coach to help you discover what you are truly capable of achieving. I take that role very seriously. You have to be completely focused on every rep, completely tuned in to every muscle. You also have to believe in yourself and what you’re doing. You can engage all the muscle fibers you want, but you won’t see dramatic results unless you engage your mind first. If you’re not mentally ready when you walk into the gym, then take five minutes to get ready or you’ll be wasting your time and energy

9. Shorter rest periods aren’t necessarily better.

There’s a huge focus on taking the shortest rest between sets, but you may need to make them longer. You should rest long enough to get close to 100 percent of your strength back, without losing your concentration and focus. In heavy-weight training, with the goal of absolute muscle failure, you need to get most of your strength back before moving on to the next set. This is because you have to train as heavily as you can to build real muscle in the most effective and efficient manner. You must learn to train this way to build the most amount of muscle in the shortest period of time. A lot of guys feel that shorter rest periods help them lose fat faster, but that’s what diet and cardio are for. When you’re lifting, your goal is to build muscle, not burn fat.

10. Don’t underestimate the importance of nutrition.

Good training isn’t just what you do with your body; it’s also what you feed your body. You’ve all seen guys who work out like mad but their bodies just don’t show the results you’d expect. This is because they lack the nutrients to get those results. Experts say that the way you eat accounts for as much as 80% percent of how you look. My experience bears this out, to the extent that if I had to choose between working out and good nutrition, I would take good nutrition. Learn the important basics of good nutrition and follow them consistently! This is why I talk about nutrition on this thread. It’s a huge part of the bodybuilding and training process.

Again, those were my “Top 10″ organizing, fundamental principles to successful bodybuilding, training, and earning the physique that you really want. Those are the basics that all of the more complex and advanced strategies that you’ll learn over time are built upon.

Make sure you visit my websites and social media platforms often to bolster this rock-solid base of thinking and taking action.

Train Hard. Think Big

Skip La Cour

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About Author

Skip La Cour

At the height of his bodybuilding career, he was the most recognized and accomplished drug-free bodybuilder in the world. His articles have been published in over 20 countries and translated into many different languages. He owns and operates Skip La Cour’s Mass Machine Nutrition, his high-quality sports nutrition and health supplement company. Through this website, Skip La Cour outlines the most effective and most efficient bodybuilding, training, fitness and motivational strategies for men striving to build muscle and lose body fat in the shortest period of time.

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