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Ian King - Get Buffed! ().pdf - Free ebook download as PDF File .pdf), Text File .txt) or read book online for free. Lost Ian King`s Q&A columns from. Get Buffed!™ You have just found the most powerful muscle growth & strength development tool on earth! Ian King's guide to getting bigger, stronger & leaner. Download Ian King - Get Buffed! ().pdf. Description. Download Ian King - Get Buffed! ().pdf Free in pdf format.
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Bk. 3: Get Totally Buffed by Ian King Bk. 3: Get Totally Buffed ebook, pdf, djvu, epub, mobi, fb2, zip, rar, torrent Download to iPad/iPhone/iOS. Think of this as the Cliff Note's to the Ian King class. Here you'll find the highlights of Ian's training principles that have changed the way most of us workout. If your said goal is to get bigger, stronger and or leaner, surely these are the supplements .. [iv] King, I., , Ian King's Killer Leg Exercises, myavr.info ( DVD).
When you add steroids to the equation, it changes everything. You suddenly enter that "optimal recovery" bracket. Several years consistently, doing it right many people don't do it right Jan 5, Messages: Feb 1, Messages: Yes, that's seven days, which means you always do the same workout on a particular day from week to week.
If I had numbered more or less than 7, this wouldn't be the case. I start Day 1 on Sunday, but I could just the same have started on a Monday or Thursday or any other day of the week. I wrote "no more than 12 working sets" because that was the initial recommendation to which I was responding as well as your comment on it. In practice, yes, I work close to half that -- though warm-up sets bring the total number of sets warm-up and working to about Obviously, you should find out what volume, frequency, and rep ranges you respond to best.
Keep in mind that the best range for you to work in may even change from exercise to exercise, that you should also try a variety of different things, and that you shouldn't stick to a routine for too long or too short of a time. I was just posting what I've been doing to help validate the notion that low volume may be better for some people than a larger amount.
Nov 29, Thanks for clearing that up for me. Funny, I ran you through my current routine in a previous post. If you could, please give me your opinion on it and any modifications you would apply. I've responded in the other post. Back to Ian King and lower volume Apr 28, Messages: Jun 7, Messages: JoeSchmo Well-Known Member. Nov 7, Messages: You must log in or sign up to post here.
Show Ignored Content. Share This Page Tweet. Your name or email address: Do you already have an account? No, create an account now. Yes, my password is: Forgot your password? We get caught in a rut. Some suggest emotional attachment. I've trained with elite athletes in powerlifting, weightlifting and bodybuilding. Do they train differently? How many of them have extensively employed the methods of the other strength sports?
It won't hurt to train differently for a while. Your old gains won't "run away. As I see it, America is bigger and better than any place in the world. Win the NBA and you become the world champion. Doesn't matter that only American teams played. Not suggesting that many others if any would win. And, don't get me wrong, I think that the US is great.
But the legacy of the industrial age for America in strength training is a machine for everything. In my travels, the US has the greatest range, volume, and technology in machinery—with little idea about how to use it!
The machine won't do it for you. Gear won't do it for you. The latest newfangled program from an "expert" probably won't do it for you, either.
Face the facts—you are going to have to make the effort, have the drive and determination, and do it for yourself. And swapping from idea to idea destroys the continuity in training. Continuity is a key to training success. What if I told you that I had a training program and technique in which you'd lift light weights for a while, then get stronger than ever before?
In the first week, while squatting, you'd be shaking like you were having an epileptic fit, wanting to puke—with only the bar on your back! No additional plates, ending up bigger and stronger than ever, only twelve weeks later, with personal bests in the squat. Would I be run over by the response? Maybe not. Pick your loads on what gives you the best response, not what gives your self-confidence the biggest stroke.
I can usually tell when an athlete has peaked and is going south. They focus excessively on what they have done to date.
Ian King - 10 Original IK Training Concepts.pdf
Success in sporting competitions comes to those who aren't satisfied with what they've done. Learn from this. In the gym, I see many wearing clothes that would make even Richard Simmons looked buff, walking like they have melon growing between their legs and in their armpits, strutting and puffing about like they were a turkey.
If I could lease out the use of mirrors, I would be kicking it back in Kauai year-round. These people are focusing on what they have now, worshipping themselves.
Nice, but I recommend that you focus on your inadequacies, not your achievements. Success comes to those who aren't satisfied with what they have. Focus on the process, not the product. This extends on from the point above. When training, focus on what you're going to do rather than what you're going to look like. I lean toward the neural side of the muscle development debate, so maybe I'm biased.
But the only mirror use I recommend is for checking balance in the lift e. If you have any focus left to check out your "pump" during the set, you could probably do a lot of other things to yourself at the same time but you would probably be asked to leave if you started doing that I'm continually amazed at the focus that I see from lifters on what they look like during a set.
Focus on what you are doing. The results will follow. The gym is where the work is done. Yeah, I know, I talked more about behavioral issues than sets and reps. Hey, if all it took to get huge was the science of training, you'd swear that the sports science staff at every university and college came straight out of that Arnold movie where everyone in his army platoon was totally buffed.
You said in your Thunder From Down Under interview with Nelson Montana that bodybuilders should strive to make light loads feel heavy. Is it just by using a slow tempo? Also, you said that explosive movements are pretty useless to a bodybuilder but are great for athletes.
Don't fast concentrics recruit more muscle fibers? Explosive or power movements e. If you read my recent Four Seconds to More Productive Workouts article co-authored with TC , you'll note that I'm a supporter of focusing on exploding during the concentric phase for the majority of the training volume.
And, yes, I believe that this conscious attempt to accelerate during the concentric contraction, combined with high loads, gives the greatest contraction potential and, ultimately, recruits more muscle fibers. Ian King — Question of Power Q: I read your interview on the Testosterone site with great interest.
In it, you said the more food you can train on the better. How long before I work out should I eat? Charles Poliquin says between one to one-and-a-half hours. Do you agree with this? Also, what percentage of daily calories are you talking about in this meal? One to one-and-a-half hours prior to training is a nice generalization.
Exactly when you eat this pre-training meal will be influenced by a number of factors. Perhaps the two most critical ones are:. The larger the muscle group, the more muscles recruited; and the more intense the workout, the further away the pre-training meal needs to be. For instance, if you're training legs, you might want to have this last meal a full hour-and-a-half prior to the workout. The converse also applies.
See what it feels like to train on "food. I don't recommend this "meal" as one of your larger calorie intakes for the day—more like one of the smaller ones. It is really about finding the balance, but you will never know until you push the boundaries. One of the few who have reported on this concept is Thomas Fahey, who, in a edition of Powerlifting USA, wrote of an experiment in which he aimed to elevate insulin and blood sugar during weightlifting sessions.
He gave the athlete in his study ml of Metabolol 30 minutes before exercise, and ml of this drink every subsequent 15 minutes during the workout. This athlete ended up consuming kcal and grams of protein during the workout! It worked for him, but this kind of calorie excess might be too much for the average, Earth-bound trainee. I am a year-old male who loves to sprint. My best time for the meter dash is around I weigh pounds and stand 5'10" tall.
I have recently started my track season and, much to my disappointment, didn't put on the muscle mass I wanted to during my off season. Is it possible for me to still put on muscle mass and train for the meter dash at the same time? I only run twice a week because I feel that any more would tax my recovery ability.
As Charlie Francis used to say, "If you're not going to improve, don't show up! I can train any day of the week. How might I periodize my training, and what types of exercises should I emphasize in my routine to improve my sprinting performance? I am going to be blunt as I believe this is a case of needing to be cruel to be kind.
Many sprinters and other athletes with fears about bodyweight claim to be trying to add muscle mass but "just don't seem to be able to do it. Until you believe it is okay, or better still, until you believe that your performance will be enhanced by a greater level of muscle mass, it probably will not happen. Sort this issue out in your head first!
Running twice a week may be okay, but you could also consider the model actually used by Francis as I interpreted it from his writings where they would run with intensity one day, and then do a lower intensity session the next day. I have provided a generalized periodization model for you, showing the integration of speed and strength training.
Note that it is a generalized model! With regard to specific exercise, if you want to follow the lead of Charlie Francis, he appeared to favor major muscle group exercises, e. Rest Monday AM: SPE—20 minute drill Wednesday: Recovery method stretch or message Thursday AM: Recovery activity swim, bike, or jog 20 minutes.
SPE—Starts and accel Tuesday: Recovery method Wednesday AM: SPE—Max velocity Thursday: Recovery activity Friday AM: Recovery method. Recovery method Thursday AM: I just read with interest your Q and A on deadlifts.
When I do straight-leg deadlifts, I don't really feel it in my glutes—I mostly feel it in my hams and spinal erectors. Is it possible to describe how to target the glutes during this exercise, or does it just come with experience?
Any input would be greatly appreciated. I am not surprised that you don't feel the glutes too much in stiff-legged deadlifts. If you do the rounded-back versions, your hammies and spinal erectors are the prime movers i. If you use the flat-back method, the hammies increase their role. The joint angles in the SLDL really do not stretch and stress the glutes.
You will get a bigger effect of stretch and stress in the glutes during the bent-knee conventional deadlift and the squat, provided that you target them during these lifts. Try the following tips:. If your hips rise faster than your shoulders, you will decrease the role of the gluteals in the squat.
It is imperative that this does not occur. The path of the trunk during the ascent in the squat should be a reverse image of the descent. Do not let the hips rise faster than the shoulders. The squat, however, involves a gradual progression in trunk angle. I have a question about sprinting frequency during the offseason for a running back in American football.
I resistance train four times per week. The goal is to improve starting strength.
Flexibility is a weak link. What have you found to be the best frequency for sprint training for sports like football? If you are doing four strength sessions per week in the offseason, I would only do two speed sessions per week. When I say speed sessions, your average distance sprinted in training should initially be lower than the average distance sprinted in your position during the game.
Only immediately prior to the season is there any need for the average distance sprinted in training to exceed the average distance you need in the game note the word average. Spend 20 minutes minimum prior to every speed and strength training session working on flexibility.
Then, add another one to two sessions of stretching per week that range from minutes. After reading your previous column about calf training, I realized what my problem is: Could you also comment on frequency of the calf workout for a non-competitive, recreational bodybuilder? You also mentioned forearms in that article. Could you give a forearm training program, too? I use a higher volume in calf training to bash them.
I would not recommend this method more than twice a week. However, I am not convinced that using only the gym to develop calves is the most effective approach. I love the benefits that result from biking on the road or trails, not on a stationary bike and skipping, etc. A great method would be to train calves in the gym on one day, while training them in an open environment e.
Follow this up with a rest day, and then repeat the cycle. Follow the second cycle with two rest days.
Forearms respond in a similar way to the higher volume sets. Again, I wouldn't recommend doing them more than twice a week. For most effective results, do them first in the workout. There are other non-gym activities that also contribute to great forearm development, but many are not so easily accessible, such as wrestling, judo, etc. To help build the forearms, avoid using wrist straps on any exercise, including chins and deadlifts.
In addition, try this simple but effective forearm program:. Rotate the dumbbell in a circular fashion. I'm going to have my knee scoped. It makes a walnut-cracking sound with lots of pain. I've had a MRI done, but the results are not back yet. Could you give me a general program for post- and pre-operation rehab? I miss squatting and deadlifting very much. Don't rush back to squatting and deadlifting. They are what can be called bilateral movements.
When you have a strength imbalance right to left, as you will do post-surgery, there is a tendency to "shift" the load to the strong side, thus increasing the imbalance.
Instead, plan to use unilateral movements i. If the weak side can only do ten reps, do only five reps on the strong side or two sets on the weak side to one set on the strong side.
This is a ratio of 2: In addition to the above guidelines, do not do any exercise if it causes pain or discomfort to the joint as opposed to the muscle. I don't care what anyone says is a safe or dangerous movement e. If it doesn't hurt, it is okay. If it does hurt, modify it. Your options in modifying exercises include:. Along the way, remember that if you aggravate the joint at the start of the workout, it will probably hurt for the remainder of the workout—no exercises will feel comfortable.
If you aggravate the joint at any stage during or subsequent to the workout, you are simply setting back the healing process. If you aggravate the joint, the muscle function often becomes neurally inhibited. The muscles will not gain in strength or size, and the loading will be taken through the joint to a greater extent.
The key to rehab especially for the knee is to avoid any aggravation as a result of training. Always train below the level of joint pain.
Failure to do this comes with a heavy penalty. I've done quite a bit of squatting, but most of the mass that I've built is around the upper thigh, with little around the knee. You can't even tell that I train legs unless I wear some really short shorts, which isn't too cool. As little as my lower legs are, the vastus medialis on my left leg is quite a bit larger than my right.
Could you give me any tips on building up my lower thighs while balancing out the size of the right and left sides? Muscle imbalances between right and left are easy to manage—at least a lot easier than changing any genetically determined shape to your muscle. But don't let the genetic shape theory throw you too much. There's always a way. Try the following workout. Note that it's predominantly unilateral, or one leg at a time.
In doing this program, apply the "weak side" rule. Do the weak or small side first, and never do more on the strong big side than you did on the weak side. Depending on the degree of the imbalance, you also have the option of totally neglecting the strong side for a while or doing fewer reps or sets on the strong side.
Those of you with equally balanced quads may want to give this program a go, too:. Do the weak side, then the strong side, for reps.
On the tenth rep, pause at the bottom position for ten seconds, then continue. Repeat this pause at bottom every tenth subsequent rep 10, 20, 30, etc. If you can do more than 50, you need a higher box. Never touch or rest your foot on the ground or on the side of the box. Repeat with the other leg. You probably wont need to use much weight, if any. Start with your feet out about two feet from the wall.
Put all of your weight on the weak-side leg by lifting the strong leg just slightly off the ground. The first position is with the knees bent just slightly. Hold this position for 40 seconds, then lower down a few inches and repeat hold.
Complete a total of five stops in the lowering, with at least the last two lower than thigh parallel to the ground.
• Keep the arms straight at all time, i.e. no elbow bending.
At some point, you may want to hold a plate against your chest for added resistance. With the weak-side leg out in front, lower down until back the knee almost touches ground. Pause, then return to the bottom position.
Pause, then return to top position, avoiding full lockout.
Do as many of these as you can with appropriate knee alignment. Be explosive during the concentric part of the movement, though, again avoiding full extension. Pause at the top. Use a load that causes fatigue in reps. Hold onto a vertical bar. Lower your body down for as far as your strength can manage, using a tempo three seconds to lower the body, followed by a two- second pause, and a one-second concentric contraction. Go to failure, or at least until you lose control of knee alignment. If you need to do more you bloody masochist , then finish with a slow-tempo, two-leg squat, e.
I'm stuck doing the same old triceps routines. It seems like I've been doing them forever—I think it was an addendum to the Ten Commandments. Got a good triceps routine that I can try out today? There are many different ways to mix up a triceps workout. I will share a few with you. Do you usually work triceps first in the workout, or last? Whatever the case may be, swap them around. If you usually do them last, try doing them first, and vice versa. This alone, even if the exercises aren't changed, can make a significant difference.
The next issue to consider is the placement of the upper arm relative to the body. I've identified four main positions, as follows:. Have you been neglecting any of these positions? If the answer is "yes," simply incorporating any of the neglected positions should give you a boost. For further information on triceps exercises and positions, check out Charles' book "The Poliquin Principles.
The only thing that still confuses me, however, is that with arms like his, why is he still walking on his legs?
Ian King - Get Buffed! (1999).pdf
Wide-grip pullups are one of my favorite back exercises, but I've sort of stalled on them. I can do eight using my bodyweight, but I haven't been able to get beyond that number. This doesn't surprise me. What you have experienced is quite common—and easy to fix.
Consider this: This is exactly what happens when people use bodyweight exercises. They are, in essence, using the same weight for the same number of reps each workout!
It's no wonder that you've stalled. The solution is simple—even without using a variety of exercises. Manipulate the loading. No, that doesn't mean that you have to crash diet your weight up and down each week. Just add weight to a belt. Manipulating this variable will ensure that you will alter the maximum number of reps possible at bodyweight, or whatever method you use to assess your progress.
When I recommend a system, I mean for it to be used once or maybe twice, but not repeatedly. It will probably not work continuously—that's reality. Try the following system. I've kept it simple, using only the one exercise. I wouldn't normally do this, but to illustrate the point, I have kept all other variables constant, manipulating only loading.
Add weight on a chain or belt to bring your reps within the rep brackets indicated:. Two minutes Comments: You will not need additional loading for this. When you can no longer maintain full range of movement, terminate. Three minutes. Four minutes. With a partner or bench assisting you with the concentric portion of the movement, lower yourself over a period of five seconds.
Weeks Five minutes. I see chicks doing lunges all of the time, but I rarely see men doing them. What's your take on lunges—are they strictly to develop the ass, or do they work the quads and hamstrings, too?
Lunges are a great exercise.
They work the legs independently excellent for ensuring muscle balance and rehab , they work the muscles through a great range, and they have a great deal of functional carryover to many sporting movements, especially the racquet and small ball sports. There's also a lot of variety possible with lunges: The allocation of work to each muscle group will be influenced by many variables, including your recruitment pattern, the speed of movement, the loading, etc.
The dynamic lunges appear to affect the hamstrings to a greater extent than other forms of the lunge, but I believe that this is a result of microtearing associated with eccentric loading.
The main drawback of lunges is that they don't have the capacity to expose the muscles to a large degree of loading and, therefore, don't extensively overload the neural system. In a maximal strength phase, I would tend to delete them. However, when chasing muscle balance, rehabilitation, hypertrophy, and specificity, they have much to offer. I'm starting to think I worry too much about hitting all three heads of the triceps during my training. Is there much reason to do different movements for the different heads, or is it more just a question of applying different angles of stress to the triceps in general.
If it is important, can you give me a triceps routine that ensures "balance"? The balance of training the three heads of the triceps is an aesthetic issue, an overall elbow extension strength issue, and some suggest that the balance of the development of these three heads will affect the health of the shoulder and elbow joint.
They suggest that an imbalance between the three heads of the triceps may affect the way the elbow and shoulder joints move. But with the approach I am going to share with you, you won't need to get too carried away with information! To put it real simple, if you stick with the basics, you will never get into trouble! Movements such as dips, overhead and lying triceps extensions and triceps pressdowns give you a great balance of all three head's involvement.
Now if you want a simple way of identifying positions that, generally speaking, isolate the three heads, I use the following principles you can read more about this in my "How To Write Strength Training Programs" book, available at KingSports. Now, many programs I write involve a number of exercises for a muscle group. In the case of the triceps, if doing more than 1 exercise in a hypertrophy or general strength phase, I would go with 1 each from the three categories above.
But it doesn't have to be this way! If you select a movement that offers balance in development, such as the dip, you could build a program around one lift irrespective of the specific training goal! For example, here's a triceps priority workout specializing in the dip.
Not only does the dip give you balanced triceps development, it also is a triceps exercise that is kinder on the elbows when higher loading is involved. Of course, you need to ensure your shoulder joint is up to dipping!
Hey, have you invented any new movements since the "King, one-legged deadlift"? I gotta' think that you've come up with some doozies! As you have figured, I have an affinity for uni-lateral movements, at least until balance bilateral balance has been established! For general bodybuilding, it is harder to hide deficiencies when doing unilateral work! In many bilateral movements you can find other muscles or "technical adjustments" to help, but not so much in uni-lateral movements!
Here's another uni-lateral movement, guaranteed to be not accepted by the average muscle head because it involves no external load! I call it the single leg ski squat. Now I sure as hell didn't invent the ski squat, but it has been seen around a lot more since I contributed to it's popularity in my T-mag and Men's Health articles and programs. But this one is a variation of that old stand by that I reserve for the more advanced — especially if placed toward the end of the leg workout!
Let face it, many beginners-to-intermediates struggle doing what I want in the specific execution of this apparently simple lift. They shouldn't even consider this single leg variation! It's okay to slide down to the floor before slowly getting up! And by the way, if you place your hands on your legs, don't use them to help!
Everyone always asks you about bulking up or getting stronger, but what are your opinions about getting leaner? I know diet is perhaps the most important component, but what kind of training do you recommend for cutting up while maintaining muscle mass? The way you train when "cutting up" is going to be influenced by how you respond to training under conditions of a lower calorie intake. Now I point out that I am assuming here that you are going to be using a lower calorie intake whilst "cutting up" — most do.
And I am going to assume you want to retain as much muscle as you can. That's obvious! Now for the good bit — how to train. Two parts to this answer, how to train for muscle retention; and how to train to lower the body fat. Before we get into it, let me say that I hope you're not expecting a one-fits all answer….
I am going to be blunt here, so bear with me. I don't care what person x with 59" guns says you should do or what person y with body fat of 1. How do you know what will work for you? You are going to have to use some trial and error. Ideally, prior to a point in time that is critical, i.
If your body responds to strength training only by lowering body fat, great. If not, I suggest you consider additional aerobic activity.
Now, yes, I know that there has been a trend of late where the prevailing notion is that you don't need aerobic training to lower body fat. If you don't, great! But because this trend exists doesn't mean your body is going to conform! Whilst on this trend toward no-need for aerobic training, I would be interested in an analysis of what impact the use of GH has had on this! Hey, I know bodybuilders whose staple diet is provided by those pimply-faced teenagers at the house of the golden arches!
Chances are you can lower your body fat in the absence of aerobic training with the use of drugs that enhance metabolism significantly. If that is the case, great — don't do additional aerobic training!
However, if for whatever reason you are not swapping vials for cash with a local dwarf, you may need to add aerobic training! Now if your body lowers body fat with strength training only, with or without the age- reducing benefits of various drugs, you may not need to change your training at all.
Historically there has been a shift toward higher reps, but I believe that GH and other drugs allows the user to keep the reps normal if low is normal , which for many is better for muscle mass development and retention. The next step to consider after deciding to shift your reps up is the rest period. A reduction in rest period is an option that may increase your caloric expenditure, your metabolism, and your natural hormone release.
But only do it if necessary. If you like or rely on intensity i. If you feel you do need additional aerobic training, you have a range of choices which I believe should be determined by how far away from your target goal you are.
On a continuum of calories per minute, running is best. If you are way off the pace what I am saying is, if you are really fat! Of course running does not suit all. As you get closer to your ideal body fat limits, I recommend reducing the demand of the activity, which is where stationary cycling or walking come in.
In addition to type of training, duration and intensity need to be discussed. I would lean toward shorter duration, more frequent exposures to lower level aerobic training. For example, multiples of mins, breaking only a sweat.
This is more for the end of your cycle, as your get closer to that extreme in body fat, and as your energy levels decline. These are just some ideas; not what I believe everyone should do, and I want to recognize the habits of many bodybuilders who have influenced this method.
Now for volume and intensity in the gym. If you are getting your metabolism enhancing activities outside of lifting e. I would personally prefer to see an advanced lifter conserve their energy to maintain a reasonable level of intensity still lift reasonably heavy. However don't expect to be doing PBs personal bests in the lifts. If you are getting your metabolism enhancing activity from your strength training, you are less likely to want to cut your volume.
My final point is about intensity and volume in the gym under conditions of lower energy levels. Hopefully, you are going to reach your own conclusions on this one but personally, I would prefer to retain intensity over volume, but remember you are going to need your volume to come from somewhere — from lifting or additional aerobic activity.
There is a further potential discussion as to whether low or high intensity energy system training aerobic or anaerobic is best. Again, a matter for you to conclude individually.
However my concern for a person under neutral or negative caloric conditions is that the anaerobic training is too catabolic. Just a thought. Now on to the subject of supplements — how much they can replicate the drug effect will determine how you might interpret the above in relation to their use.
A point here, applicable to certain drugs and supplements is that if the thermogenic or metabolic enhancer function is one that has your metabolism or nervous system firing for many hours, you may need to take into account the impact of that on recovery. For example, some drugs e. This needs to be taken into account, either by countering the negative effect on the nervous system e.
This specific discussion opens up a whole new Pandora's box…. Your workouts always seem very well regimented and laid out. Do you ever, after a workout, decide that you "want more," and then do something crazy? Like run the rack on biceps curls or lunge for a hundred yards carrying an ox on your shoulders? Okay, I'm exaggerating on that last part, but you get the idea. Yes, but most of the time I would prefer that reason and objectivity rule over emotion in the training decision.
Like when you get pissed [Editor's note: Aussie for drunk] and see that bit of skirt and you let emotion take control… you learn that maybe control was better!
I personally have made that decision in training many times — to do more. For the most part, I have let myself become wiser by hindsight, and generally speaking I teach this: I teach this to athletes in all training modes: When you are really feeling good you experience a desire to feel it again and again and again. Before you know it you have done too much and strangled the goose that laid the golden egg.
Now for many general weight trainers that's OK. A bit of overtraining can be managed. But for a competitive athlete leading into a competition, that can be very damaging.
Get Buffed by Ian King
In a coach and athlete situation, I use the athlete's emotions and the coach's rationale. This is a great combination. The athlete has a strong emotional desire to do more, and I have a strong objective reason to hold them back. We rarely loose control, which means we know where we are on all occasions. To use the words of the great coach Charlie Francis, who has had a massive influence on my training philosophy: Now when you or I are both the coach AND the athlete, now, that is when we get into trouble more often!
Like the time I went out for a light mountain bike ride in a knee rehab phase and saw a trail that tempted me and a few hours later came home. That set back my rehab by a month or two! Or the time when I was skipping in boxing training and thought I would do some 1 legged skipping sets to improve my calf size on my injured side, and chose to overlook that I was not really up to the fatigue that multiple sets of 2 minutes of one legged skipping would do.
I could no longer adequately absorb the ground reaction forces through the joint and ended up having surgery to shave off the medial joint line knee damage I did. Or when I would do those "extra" few sets of squats and spend the next few hours comatose on the ground with heat stress, after emptying the contents of my guts.
Hey, did I tell you about that time I was kindly filling up he waste paper bin in a certain gymnasium with my last meal, when I was asked to leave the gym by this uncaring gym manger? Yes, I do this often. The athletes have learned to do what I say in this regard, not what I do. And I recommend you do what I say also, not what I do — unless you want to show up as one black mass on an MRI scan like I sometimes do…..
There's an epidemic here in the states where trainees do partial reps. For instance, if they're doing dips or triceps pushdowns, they only go half-way. Or, if they're benching, they stop the bar about five or six inches shy of their chests. They all seem to believe this prevents them from getting injured. What's your take on this? This is an over-reaction to information. Or maybe fear of litigation! But to have the entire strength training population doing half range bench presses for safety issues?
I call it an over application of information. Yes, in many exercises, the further you go into the range, the greater the loading on the joint. Take the squat and the loading on the knees, for example, or any movement where the lower back is flexed forward.
But just because the loading or the stress gets greater does that make it bad? Does that mean no-one should go there? Does that mean we should see all those US pick-up trucks powered by 4 cylinder motors because V-8's can kill more people? Does that mean helmets are going to become compulsory for motorbike riders in all states of the US? Does that mean stairs in houses which are occupied by persons over the age of 35 should be banned because of the potential knee joint wear from walking up and down them in the absence of a warm-up?
The sentiments of the "contraindicated" segment of society may be well intentioned, but literally interpreted we shouldn't get out of bed in the morning because to do so is potentially dangerous. But hold it…isn't it dangerous to do nothing also?! My thoughts are let them go — if they want to play it super-safe in the gym, who cares? Fortunately we still retain the right to choose and I am going to keep living life on the edge and lower the bar in the bench to my chest and use full range in those elbow extensions.
Gee, it's so much fun being a risk taker…. Box Squats. The box squat is starting to get very popular here in the states well, at least in some circles. Here are some thoughts:. No one really took any notice of box squats until the "contra-indicated" mentality got involved. You know, those who make lists of all the things that could possibly be dangerous about an exercise, and then claim no one should do it. Take sit-ups for example. Once we just sat up with no further thought, then this previously mentioned mentality took over and the trend toward less range in trunk flexion took off, resulting in virtually 5 degrees trunk flexion at the peak of the trend.
As for those people that needed the ability to trunk flex in life and sport, they were stuffed! Now I am not suggesting that all the information the "contra indicators" bring is irrelevant — just that it needs to be kept in context. The "contra indicators" were concerned as I understand it that if the lifter didn't control the eccentric phase, and hit the box hard at the end of the lower, the loading would provide potentially damaging compressive forces through the spine.
It's kind of like excessive protein side effects — after reading the literature we can all imagine them — but has anyone actually seen any real cases?! I believe that limited range squats have a vital role to play in supra-maximal training. More so from the exposure of the load to the CNS than the specific joint angle strength adaptations.
The main benefit comes from having the load on the shoulders; the body being exposed to that trauma; and the mind and the CNS being forced to come to terms with it — forcing an adaptation to load in general.
However, the use of limited range squats needs to be kept in context. Many cop out on discipline and turn nearly every set into a limited range rep! As a method for powerlifting, I have used this method and seen it used. I would recommend its use for this purpose minimally, as I would be concerned by the adaptation of the lifter to an external stimulus as a cue to reverse the descent.
Powerlifters, in my opinion, should avoid an adaptation such as this. They should ensure that they rely on their kinesthetic awareness to know when to end the eccentric phase.
Short of meets such as the Hawaiian invitational, most judging criteria become more stern as the level of competition raises, e. As a method for athletes in power sports, considering the total volume of time strength training relative to other training methods, I would see little value in the specific need for box squats.
And then the question needs to be asked, is the use of a box appropriate? Again, I would prefer to see the athlete use kinesthetic cues to reverse the lift. A limited range supra-maximal load lift may contribute more to the neural system than to the metabolic or soft-tissue components. In conclusion, if box squats are getting very popular, I am sure there has been an influence in that direction.
Over and above my thoughts shared here, I am happy to let time and trial conclude the applicability of this lift to various strength training pursuits. Heavy Metal Questions and answers by Ian King. When doing dips on a dipping apparatus, is there a way I can focus on either my triceps or my chest?
I like to dip for tricep development, but only my chest gets sore. Yes — do close-grip benches! Okay, not the answer you wanted! The following are options that can be used alone or in combination to increase the isolation of the triceps whilst dipping:.
At the end of the day, dips aren't really an isolation exercise for the triceps. Doing them, and hoping to isolate them, is kind of like trying to find a straight person in a float during the Sydney Mardi Gras. Everyone knows that sleep is an important part of the recovery process. You mentioned something about using sleep to monitor your recovery status.
Since snoozing is so important, what steps can I take to get a good night's sleep? What do you think of melatonin? Sleep is incredibly important in the training process with its contribution to recovery.
I believe that it's an area of training that's still largely ignored. In reality, it's a full-fledged member of what I call the training triangle — eating, training, and sleeping! Here are some tips for getting a good night's sleep:. Your sleep hormone release may be better in a darker environment. Some find a warm bath effective, whereas I find reading a book for minutes helps me feel drowsy. Others may find taking the monster out for a game, with or without a partner, aids that drowsy feeling!
I have found the following effective: I use these if I work late and have only limited hours sleep or if I am in a new time zone and struggling to get back to sleep.
If you're going through a period of struggling to go to sleep, I'd recommend melatonin or prescription sleep inducers for no more than 3 nights in a row. I don't like being reliant on them. You've written about doing "Russian Twists" to work the rotation muscles of the trunk.
What is a Russian Twist? No, I didn't make this name up to get a market position for being exotic and original. The exercise and the title have a history in strength and conditioning. No doubt the exercise itself will go through phases of being less popular as the politically correct police you know, those who find pointing out any minor specifics that might be anything less than technically, purely correct is a valid use of time decide to focus on it.
This will undoubtedly occur because while it's perceived as a rotational movement, the trunk and hip flexors are perhaps equally involved.
So it's really an integrated movement. Then these nit pickers will go on about it lacking specificity because it's not performed in a standing position etc. Anyhow, as I understand it and I am sure there are some better versed in the history of this movement , the Russian Twist is typically performed seated on the ground with the knees bent to 90 degrees, feet flat and either anchored or unanchored.
The trunk is leaned back to about 45 degrees and the arms are straight and parallel with each other at 90 degrees to the trunk. In the hands is either a weight plate or med ball, and the trunk is rotated along the vertical axis of the trunk. There are many variations but that's basically it. After reading your past columns, I realize I've been neglecting horizontal pulling rows in favor of vertical pulling chin-up variations.
In fact, I haven't done rows in months! So, should I use a barbell or do one-armed dumbbell rows? What kind of grip on a barbell palms facing me or facing away? Should I pull it to my chest or to my abs? That's no surprise! That is one of the greatest errors I see in general bodybuilding programs.
You aren't the Lone Ranger, however. Many highly regarded professionals have the same habit! I would start with one arm rows as I lean toward uni-lateral exercises early in a training phase to develop balance, but move on to a barbell fairly quickly because it's more suited to loading.
The grip is a secondary issue and can be used to ensure variety. Same with the line of pull — it's a secondary issue and used for variety, generally speaking. I do have an added thought however. Due to the loading potential difference between horizontal pushing and pulling most will never be able to pull as much as they push , I firmly believe that the deadlift conventional, bent knee is invaluable in providing higher loading to the scapula retractors, provided of course they're used to stabilize the upper back in the deadlift!
This means doing the deadlifts, and also doing them in a particular way. For a refresher course on the dealift, you might want to refer back to my week lower body "Limping" series.
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Okay, you've convinced me to do some power cleans. How about a primer in proper form, pitfalls to watch out for, common mistakes etc.? What's a good weight for a pound guy to shoot for? Forget loading. When you have technique down, then you can worry about it. As soon as you reach your technical limit, where the load causes technique to alter, forget load again and reinforce technique.
This cycle continues and never really stops. The only difference is that as you gain years of experience, the time focused on technique is reduced and the time focused on loading increases.
We've heard so much about post-workout nutrition. It's getting a little confusing. Some say to get your post-workout shake within 15 minutes of training, others say to wait an hour. Is it really that important? Is a high GI shake better? While I'm at it, any thoughts on the pre-training meal? Yes, it's easy to get "analysis-paralysis" about post training nutrition. I like to simplify things. Yes, it is important but what you consume is secondary to the fact that you need to consume something regularly.
Sounds simple in this era of abundant knowledge, but let's be up-front and honest — there's still a big gap between the knowledge and the practice. So don't get to anal about it — just consume something! The interesting thing is that bodybuilders have historically promoted a post training protein drink.
This habit was laughed at by the academics and nutritionists during the 's and 80's. Now those same professions are preaching the benefits. The message is clear — don't worry about what the majority or mainstream act or think — make up your own mind! Bodybuilders did this a long time ago in relation to post training nutrition and who cares if it took science 50 years to agree?! I'm going to give you a simple approach to pre-training intake — don't train hungry!
I like to consume the amount and type of food that's not going to hinder me in the workout. An endurance athlete is not going to eat a meal 1 hour before a workout because that meal will definitely get a return trip, if you catch my drift!
But let me get a little more specific. My nutrition during training yes, that's right, you forgot to ask about nutrition during training!Most of the time I use the half in the weaker end of the movement, such as coming out of the bottom of a squat. He gave the athlete in his study ml of Metabolol 30 minutes before exercise, and ml of this drink every subsequent 15 minutes during the workout.
Let me put it this way.
Then again, you could try to stay one step ahead of Austin Powers and try some of the '90s stuff, baby! Yes, in many exercises, the further you go into the range, the greater the loading on the joint.