The Newsletter!  No. 10           Jan 2002

 

Articles:

	What's Happening?! Click Here
	Powerful Thoughts! Click Here
	Reader Mail Click Here
	KSI T-Shirt Sale!  Click Here
	Ask the Master  Click Here
	Product Update  Click Here
	Seminar Update  Click Here
	Passing Thought  Click Here

 

 

---

This is the first issue for the new year!  We trust you had a great break over the recent holiday period, and are back ready to Get Buffed!™ in 2002!

If you found that you enjoyed the break too much, and are frustrated by those extra kilos, you may be interested in the lowering body fat products I describe in the first question of the Ask the Master Q&A column.

If you want to get an insight into the drive of one of the most successful people ever to benefit from lifting weights as their first steps to success, you will enjoy the Powerful Thoughts section in this issue!

We have some great new product releases planned for this year. Learn more about this in our Product Update section, including the newest edition of the current Get Buffed!™ book.

We received many questions suitable for the Ask the Master section so you can find some solid info hidden in these q and a's.

Reading this specific issue gives you the first shot at benefiting from our t-shirt sale! Check out what's on offer here!

The seminar schedule for 2002 is very close to being confirmed as far as our first North American tour for the year is concerned - check out the cities that look like being visited in our Seminar Update!

"Gustav [his father] had taught Arnold to ignore pain and suffering and then move on.  In that spirit he spent bitterly cold winter nights [whilst still a schoolboy living at home] training without a break.  One night, when he finally finished, exhausted, he looked down at his hands and realized that, in removing them from the frozen bar he had ripped part of his skin away....

...According to Cernic [an instructor and bodybuilder in the same gym Arnold trained in), Arnold even confided, 'If you told me that if I ate a kilo of shit I would put on muscles, I would eat it'....."

Leigh, W., 1990, Arnold : The Unauthorized Biography of Arnold Schwarzenegger, McDonald and Co., London.

Back issues of Men's Health

Ian,

Duncan Swain asked about copies of your 6-part Men Health's series in the Dec Get Buffed Newsletter. They can be ordered at www.menshealth.com. 

Go to the bottom of the page to:

REPRINTS & COMPILATIONS

The 'Useful Stuff' Order Form

Go to the bottom of the order form....the cost is $20.00 for all six.

Angela

KSI T-shirt Sale!

 We are doing a stock clear out of our King Sports International t-shirts!  For only $14 US each (or 2 for $25US) you can be wearing this limited offering t-shirt.  We only have certain sizes left - specifically L or XL.  And you can chose from black or gray in colors. Allow $3.50US for postage within North America. 

The shirts have a pocket print on the front and a massive print on the back.  The print consists of the KSI logo, name, service description (athletic preparation/coach education) and web site.

Until now these shirts have only been available at KSI seminars.  So this is a rare chance to 'fly' the KSI colors!

Stock truly is limited so don't be disappointed - order what you want immediately by sending us an email with the following info :

Name

Shirt Qty

Shirt Size

Shirt Color

Mailing Address

C/Card details (type of card/card no./expiry date/name on card)

What do you recommend for Nutritional support?

What do you recommend for Nutritional support - basic use and while training? What is your evaluation of the Lean Program? Do you recommend using Whey Protein, Creatine or Ephedra?

Elaine - the first part of your question is broad, and I am not sure what you mean - nutrition or nutritional supplements? The second question is easier! The LEAN program is one of the best because it is so holistic - food replacements, metabolism enhancers, videos and audios, training manuals, diet books etc. I have not seen any other company go to this length. Should you wish to know more specifics about each component, or feel you only want part of what the LEAN program offers, I will expand : 

The LEAN Formula with Z : is I believe the best metaboliser available. I also get feedback from users that it acts to suppress appetite. In addition to positive client feedback re. the product, I took it by accident once for a few weeks and couldn't understand why I was losing weight so I know it works!

The LEAN meal replacement bars and powders : great low GI options especially if you are not totally sure how to keep the insulin levels constant. From a bodybuilders perspective, some prefer the mainstream or industry specific options in brands. This range is not specifically targeting the extreme goals of the bodybuilder.

The videos : pretty basic but good if you don't have other guidance 

The audios : by my favorite speaker Denis Waitley - he is fantastic!!

The training diary : more comprehensive than you would expect, with goal setting, lifestyle guidelines, recipes etc. in addition to basic training programs and recording areas.

You can order all the above online by clicking here.

Now regarding whey protein, creatine and ephedra - I like the first two (check out what www.t-mag.com have to offer here) but would steer clear of regular use of the last. Too harsh for most, including as a fat metaboliser. 

Ian King

Weight training during dieting

Dear Ian,

I have a question about the kind of weight training you recommend during dieting. I assume the "Get Buffed!" programs provide more than just maintenance work! Would a post-tetantic approach like the 6-1-6-1 or 5/4/3/5 you use be too much for the trainee in caloric deficit? Or more generally... during a dieting phase (say, -500 calories a day, plus a couple cardio sessions per week), what quantity of sets and what rep bracket should the average trainee (goal just to look good and be strong) use to maintain strength levels and muscle mass?

Thank you, sir. 

Adam

Adam - yes, Get Buffed!™ (the generalized program) is more a maintenance program!  As for someone training in negative calorie condition - the first thing I do is determine if they respond better to lower volume or lower intensity in this condition.  Usually both, but which one needs to be reduced the  most? Which one causes excessive catabolism if maintained under these circumstances?  I let the responses of the person guide me here.

Remember, you don't need to do much in the way of volume to maintain strength and size. I lean towards lowering volume more than strength but personally, I find my strength levels hurt a lot by any non-optimal condition, so I would use both.  But which one you should use is determined by your responses.  Generally speaking, you can maintain quite well on 50% of your normal volume and 80% of your normal intensity.

Ian King

Can you advise me about or what books and training videos 

I am 300lbs over weight and 6feet I would like to know about a demanding weight training program that you can advise me about or what books and training videos can you advise me to get from your website or another one. I will gladly appreciate that so that I can create a training program tailored to my type. I would like to lose fat and gain muscle.

Thank you

Neil Welch

Neil - I sure can guide you in the direction of a demanding training program!  The Get Buffed!™ program I designed is outlined in my book of the same name and video series also of the same name, both available at the order page on this web site.  If you find you need to do more to accelerate the fat loss, I would suggest you 1. review your diet; 2. consider adding some frequent, short, low intensity cardio, and 3. if need be add a metabolism enhancer such as the Lean Formula with Z available through this web site.  You can order this online here, along with any of the other LEAN range products discussed in one of the above q and a's. 

All the best with Getting Buffed!™

Ian King

Lower back pain and the Swiss ball

Ian,

how's it going? I'm 19 year old from Brisbane and I play first grade cricket here in Brissie. I'm a fast bowler and have a lower back problem at the moment. One of my mates told me about these Swiss balls or gym balls he said they were good for core strength and a useful workout tool. so I went and bought one of these balls but when I got it home realised I don't actually have any exercises to actually do on it. I was wondering if u could give me some exercises to do on it or some tips for it.

thanks.

Con

Con - your question arrived only days after I expressed my thoughts in my Q and A column for the online magazine I write for, www.t-mag.com.  You obviously didn't happen to read this issue! 

Yes, there are exercises that you can do on Swiss balls and in some cases, even abdominal ones. However generally speaking, I don't endorse their use in the training of isolated exercises or when pursuing selective recruitment.  I believe they are best suited to doing what I call integrated exercises, involving many muscles groups at once. And there is a time for this. 

I would have you doing 'other' exercises, which I outline in my video 'Ian King's Guide to Abdominal Training', available from the order page at this sight (however if you are in Brisbane or anywhere in Australia for that matter I would recommend you order via email).

After seeing a national team member (South African I think?) doing medicine ball situps on a Swiss ball on the sports news recently, I am not surprised that back injuries are prevalent in cricket!

I know I didn't give you what you wanted to hear - because I wouldn't give you Swiss ball exercises for your condition!  All the best in your cricket career!

Ian King

Weight gain seems out of my reach

Dear Mr King,

I am 40 yrs old and have been going to the gym regularly for the last 6 yrs in an endeavor to gain both fitness but primarily weight.  when I started, I weighed about 60 kg (I am 6ft or 183 cm tall) and had been that weight for many years. I was sick of being "skinny" . in the last 6 yrs, I have gained about 12kg but have not been able to gain anymore in the last 2 yrs. About 3 yrs ago I started going to the gym every week day during my lunch break and was trying all the protein powders and potions such as creatine in conjunction with a fairly solid work-out in the gym in an effort to gain that little bit more weight. I  thought I would be happy if I could get to about 75-76 kg (i.e. another 3-4 kg) but it just seems to be out of my reach (people tell me it's just me and my fast metabolism) I recently got a subscription to Men's health and have been following your work outs from the magazine for the last 2-3 months. I also got your e-mail address from there. I feel some expert advice is required!! 

if you could find the time, I would be very grateful for your input yours sincerely

Brad Chapman

Brad - your weight gain goals are only out of your reach if you want them to be.  Your weight gain has been slow (about 2 kgs/year for the first 6 yrs) and as you have said in the last few years nothing.  From what you have said you are going to the gym every work day, Monday to Friday.  Far too often.  I trust you are doing the MH program as indicated - 3 times a week only?!  This would be more suited for you for now.  After this you may graduate to my first generation Get Buffed!™ program.

Here's my input : sure, you may have some genetic challenges, but I doubt you have hit your ceiling yet.  What's holding you back? From a distance, I would suggest you :

1. train less often - e.g. try 3 workouts a week

2. keep the volume low e.g. 10-12 sets maximum

3. learn to eat more and better (you need to consult a great nutritionist or become a bit of an expert yourself at this)

4. keep taking those weight gain powders (have you tried Grow! by Biotest? (Available at www.t-mag.com )

5. have you tried tribulus or similar (called Tribex in the t-mag range, available as their site also)

6. review your mental programming.  There may be some kind of resistance or underlying block in your sub-conscious to gaining weight. You may be surprised at how simple yet effectively limiting it is.  Short of getting a consultation with Tony Robbins as 'shallow Hal' did, you need to get some kind of counseling from a person who shares the personal values that getting buffed is good.  So don't counsel with anyone who is not got a degree of buff themselves.

3 ks? Easy!

Ian King

Droopy pec syndrome!

Hi Ian,

I have always been a great fan of your methods, particularly after adopting a lot of your guidelines that are published at T Mag. I would really appreciate if you would help me sort out a problem.

My problem is I've always had the droopy pec syndrome! It annoys the hell out of me, as the rest of my body responds quite well. I'm 24, my diet is pretty reasonable and I train 3 times a week training chest usually once a week, though there are rare occasions I train it twice with less volume. I do a lot of incline work for chest and follow up with flat db presses and flyes alternating in the 8-12 rep range for a while, before switching to 6-8. Around 5-8 sets total for chest. How can I get my pecs to respond, my girlfriends keep teasing me about me having bigger boobs than them. Its not the size that's bothering me, its more the shape at the lower part. Its a major ego blow, cos the rest of my body isn't too bad. Is it genetics? Do I do more declines maybe? Please give me a training solution.

Thanks and Regards,

Gian, Colombo, Sri Lanka

Gian - droopy pec!  No, don't rush into doing declines, as this in theory could make things worse. Maybe you do have some genetic issues.  The other possibility is that your chest exceeds the development of your other major upper body muscle groups. If this is so, this can make the chest more pronounced.  If this is a contributor you will need to de-emphasize chest even more e.g.. no training it for a period whilst you buff up the other upper body muscles.  And as a matter of interest, what day in the week do you normally do chest.  Wouldn't be the first workout in the week would it - all the time?!

Let me know how you go.

Ian King

The Pelvis has left the building.

Dear Mr. King,

Your recent article changed my perception of how to teach squats. We all have the tendency to teach things the way we ourselves do them. For years, only one way of squatting was recommended for all people. Because we are all different in regards to height, weight, limb length, flexibility and many other factors, we are all not going to squat exactly the same. I am 6'3 tall with long femurs, tight hamstrings and ankles and the tendency to posterior rotate my pelvis. When squatting, I tend to have quite a forward lean. In the past, I would posterior rotate my pelvis in order to squat to parallel. This resulted in blowing out a few lateral hip rotators and a great deal of back pain. The hips out model worked for me because it helped me keep a neutral pelvis as my torso inclined forward. 

But would this hips out squatting style be effective for an individual with proportional limbs, good flexibility and the tendency to anterior rotate the pelvis? Someone with the upright type of squatting (such as Tom Platz) would probably move their pelvis out of the neutral position into an anterior tilt and it's associated problems mentioned in your article. What should I key on to ensure the upright squatter maintains a neutral pelvis while descending into the bottom position and ascending back into the starting position?

Happy New Year to you and the family,

Tom and Kathy King Rankin

Tom - thanks for the email. Ian's squat method will suit anyone, but the

challenges include :

1. does the teacher know how to teach it?

2. does the student want to learn it?

Teaching the squat Ian's way is not easy to share in writing, so he has made little attempt to do so in books. The best way to get a feel for it would be through a video or attending a seminar. Videos we have that cover this include the 'How To Teach Video Series', and also www.t-mag.com offer Ian' 'Killer Leg Video', which will also cover it!

You can order the video at our web site www.kingsports.net

All the best!

Teresa King

The Lazy Man's Guide to Stretching

I just read the article "The Lazy Man's Guide to Stretching" online. I have always used the old "basic" static stretching techniques, (honestly I didn't realize there was anything else!) but I have recently learned about the benefits of "dynamic" stretches also. What I like to do is incorporate them both, sequentially for a warm-up, and then reverse the sequence for cool-down.

The reason I'm mailing though, is Proprioceptive Neuromuscular Facilitation. I was hoping that you could expound on the PNF techniques and apply them to the stretches listed in the article. I think basically what I'm asking is.."How do I do these as PNF stretches?" I have just discovered this type of stretching and don't fully understand it. 

Any advice would be appreciated. Thanks for your time,

Mike Hulsey

Rome, Ga., U.S.A.

Mike - PNF is a technique aimed at tricking the muscle to think that the new position or length in the stretched position is 'normal', so you can go further.  I have provided what you are asking for in a simplified manner, and with a partner (which many of them need to be done) in Part 3 of my video series 'Flexibility Training Video Series', available at the www.kingsports.net  online order page for $97US.  It is a 3 video pack.  If you want to read a book on this topic, you can find plenty of them in the Human Kinetics publishing range.

Ian King

Increase my PR on the power clean.

One of my goals this coming year is to increase my PR on the power clean.  I know this is a technical lift, so that issue aside, what training advice can you offer for increasing the power clean?

Thank you,

Mark Caruthers

Mark - the quickest way to improve your power clean is to determine it's weakest link. Is it the first pull, the second pull, or the rack? Is it a technical (the skill or coordination) or strength? If you want my accurate professional opinion I would need to see it e.g.. on a video.  I could do this at my hourly rate if you want the most accurate feedback.

Ian King

A problem completing some of the exercises in my local gym

I have been working though your Get back in shape work out series currently featured in Australian Men's Health Magazine. I have been quite happy with the plans to-date and am impressed with the results felling better and stronger than ever. I am about to start Part 4 of your plan "Strong Stuff" pages 95 to 100 in the December issue.

However I have found that I will have a problem completing some of the exercises in my local gym, and was wondering if there were any alternate exercises I could incorporate in to your plan to take the place of those exercises I cannot do.

The two exercises I will have trouble with are the decline knee raises and the side raises on bench.

Is there any alternate exercises I could use to replace the above? With the decline knee raises I could use a similar apparatus, where you do you crunches upright with your weight supports on your elbows/forearms, and your feet dangling a few inches off the ground where you bring your knees up to your chest.

Also would a twisting sit up have the same or similar effect to the side raises. Look forward to your reply, and thanks for the great workout. 

Many Thanks

Gerry

Gerry - with the decline knee raises, just do them on your back on the ground. You may need to do more reps or add weight to the ankles if need be. You can do the latter by holding a light med ball between the ankles or strapping on ankle weights.  Yes, your suggestion would also work, provided it was not too advanced for you (you probably couldn't tell this yourself).

 With the side raises on a bench, you just need to get another person to hold your lower body down on a normal prone bench. The twisting sit up is not really the same.  If you don't have anyone to hold your lower body, try this - ly on the side on the ground with your arms outstretched beside your ears like you are diving into water.  Staying totally on your side, raise both your legs and upper body/arms simultaneously.  Do 5-15 reps, holding for 3-5 seconds at the top of each if you can. Roll, and do the other side.

Great to hear you are enjoy the MH workouts!

Ian King

Product Update

We are going to be releasing a number of new products in the Get Buffed!™ range but I don't like talking about things too much until they happen! So I will start with a project that is close - we will be releasing the current Get Buffed!™ book with a new cover, hopefully before the next issue of this newsletter!

For information about the complete 'Get Buffed!™' Total Package, click here.

We are about a week away from releasing our 2002 seminar schedule.  But here is a tip - if you want to join  us in the following cities in April this year, get ready to be there :

Phoenix, AZ; Toronto, ONT, CAN; Boston, MA; NY, NY; LA, CA; Honolulu, HI