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, ( DVD).

Some gyms disallowed free weights. Big loss. During the '90s, machines were being promoted by some as being "injury-creating. Big loss again. Use them both! Take the leg extension.

10 Original Concepts That

Western world therapy during the '80s denounced the squat as "bad" for the knees, excessive joint load, etc. Post-surgery knee rehab programs were based around the leg extension. An industry of rehab devices was born e. Orthotron and Cybex isokinetic leg extension machines.

The '90s theme is that the squat is king even in rehab, because it carries that magical closed- chain kinetic tag and the leg extension is bad. So some gyms threw out their leg extension machines. Give me a break! Sure, our understanding of the shearing forces, etc.

But don't overreact.

A new industry has been born on the shirttail of the term "closed chain. It will go away and resurface again in the future. The message: go slowly with new ideas, evaluate them, trial them objectively, and don't get emotional.

If they appear to work over time, you are on to something. Overdoing it initially and then throwing it out benefits no one.

It just keeps the trends going in circles, and history shows that's exactly what happens. Fearing change We know that variety is a valid principle of training, and we know that many different methods have something to offer. But sometimes we are reluctant to change the way we train.

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? Not many. It won't hurt to train differently for a while. Your old gains won't "run away.

Looking for something to do it for you 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. Not being prepared to look weak to get big and strong 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. Imagine: "I can't do that—I don't want to look like some weak pansy. Dress and act like you haven't made it I can usually tell when an athlete has peaked and is going south.

They focus excessively on what they have done to date. 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. Q: 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.

Get Buffed by Ian King

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.

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? A: 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. 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.

Q: 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! How might I periodize my training, and what types of exercises should I emphasize in my routine to improve my sprinting performance?

A: 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!

Ian recommends you set aside your fears of "shrinking" and unemotionally ask yourself these questions: 1 Do I feel stronger every week? If you answer "yes" to all of these question, then you're on the right track.

If you answer "no" to a couple of them, then it's time to take a half-week to a week's rest. This can be a week of "active rest" if you want, where you take in some outdoor activities and occasional light exercise. Just stay away from the heavy iron during this time.

Now, if your diet is perfect, your training schedule is optimized, and you have pretty good genetics, you may be able to train with weights regularly for up to 12 weeks. But after 12 weeks, even Superman needs a week off. Sets: Do only 10 to 20 work sets per workout not per muscle group, Arnold Jr.!

Ian notes that the average, drug-free guy who has a job, family responsibilities or school can only realistically handle 10 to 20 work sets per workout, with 12 being about right for the average dude. There may be times when more sets are appropriate within a periodized plan, but there are also times when 5 to 15 sets may be even better for you.

This may be the biggest pill of all to swallow for those of us that grew up on Arnold's Encyclopedia of Bodybuilding and two hour workouts. But let's face it, most of us don't have Arnie's freaky genetics or his access to "Vitamin S. By short he means to keep your workouts to an hour or less, not counting stretching and warms-ups. This is because after about 60 minutes of training, things like your body's natural androgen levels tend to plummet.

This is coupled with an increase in cortisol, which is a catabolic muscle wasting agent. Combine these negative hormonal responses with diminishing stores of ATP-CP and neurotransmitters and you'd better get your arse out of the gym in an hour or less if you want to make decent gains.

Lifestyle: Ian was one of the first coaches in his field to stress the importance of lifestyle, or stuff that happens outside of the gym. Stress is the big culprit here and those who have high stress jobs, family demands, and money worries aren't going to recover quickly. This needs to be taken into consideration or you'll end up making poor progress. Ian has even gone so far as to say that those who have a lot of stress in their lives may not be able to lose fat easily!

Other factors that affect recovery would be nutrition, supplementation, sleep patterns and the amount of physical activity you get outside of the gym. To most people, Ian seems a little too cautious when it comes to overtraining. But let me ask you this: are you completely satisfied with your progress in the gym? If not, then why not try some of these things out and see what happens?

You have nothing to lose and possibly a lot of muscle to gain. Training to Failure "At the end of the workout, you should only feel smashed some of the time, not all of the time! This relates to overtraining as well. In a nutshell, the average guy can't train to failure and beyond forced reps, etc.

Some coaches would tell you not to train to failure at all.

Coach King has a better idea. Based on his vast experience in the real world, Ian suggests you only train to failure or near failure about once every three weeks. Since most of Ian's programs involve three week cycles within a larger twelve week plan, this make perfect sense. Here's how it works. Let's say you've planned out your training for the next tree weeks. You'll be using the same exercises and generally the same reps ranges, tempos and rest periods.

On week one, you concentrate on perfect form and leave a few reps "in the hole" at the end of each set. If your goal is to get eight reps with a certain weight, use a weight that you can actually lift 10 or 11 times.

On week two you get a little closer to failure, but still fall a rep or two short. Finally, on week three, Ian allows you to go all out and train to failure. He'll still tell you that forced reps where you train beyond failure with the use of a partner are counterproductive for most natural lifters and that such techniques are to be used only on a limited basis and within a periodized plan.

Training Age and Rep Selection "The more advanced you become, the lower the number of repetitions that will give you the best response. For the most part, these rules are pretty accurate, although the specific numbers can vary to an extent based on genetics, muscle fiber type and a few other factors. Then Ian comes along and lays a pretty profound idea on us: the longer you've been seriously training training age the less reps you'll need for hypertrophy! In other words, if you used to grow like a weed on ten to twelve reps as a beginner, then your ideal hypertrophy range may be four to six reps now that you have several years of experience.

Lifting heavier and lowing the rep range may keep the gains coming according to this theory.But you're right, it isn't always the bench, nor should it be. 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.

Get Buffed by Ian King

These include but are not limited to: Sleep is incredibly important in the training process with its contribution to recovery. Now for most the changes they were making would have been impressive — larger muscles, heavier and potentially stronger than they were or their peers were.

Or are you engaging in performance decrement training? If your goal is to get eight reps with a certain weight, use a weight that you can actually lift 10 or 11 times. Lifestyle: Ian was one of the first coaches in his field to stress the importance of lifestyle, or stuff that happens outside of the gym. When you have mastered this exercise, and touching of the ground by the non-supporting leg means terminate the set — this is your challenge.

Here are three methods that actually burn calories and build work capacity.

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