The Newsletter! No. 13  Apr 2002

 

Articles:

	What's Happening?! Click Here
	Powerful Thoughts! Click Here
	Part 1 : What is creatine?  Click Here
	Reader Mail Click Here
	Seminar Feedback from April Tour!  Click Here
	Ask the Master  Click Here
	Nutrition for Kids  Click Here
	Product Update  Click Here
	Seminar Update  Click Here
	Passing Thought  Click Here

 

 

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We have just go back from our April 2002 North American tour.  During that tour we got to meet many of our readers (and doubt soon to be readers) of this newsletter. Based on the feedback we received, we achieved our goal of providing a quality service in these seminars. 

We would like to thank those who attended and our hosts. We know from our experiences over the last few years in North America so many have been 'told' or otherwise discouraged from attending, so it's great to see people who attend have the emotional maturity and courage to live their own life. And we believe they are rewarded for this decision! Those who live in fear and let others run their life's...well, I guess they just miss out on hanging with us!

Now you have one more chance in 2002 to join us in seminar if you live in North America.  For this information, and for those who live in Australia, New Zealand and the UK - check out the seminar update section.

During this recent tour we did some low-key videoing and we are looking to make one of these available - The Charlie Francis/Ian King one day seminar. Should we decide to go ahead with this, you will be the first to know!

Based on the interest we continually receive about creatine, and the fact that my creatine book has been out of production for some time now, I plan to run a series of creatine educating articles. Part 1 can be found below!

We have recently improved our customer services systems even further and the feedback contained in the Reader Mail section tells us this was well received! It is our goal to provide superior customer service, keeping in mind the time zone and geographical distances from us to our clients.  Remember, if for whatever reason you are not completely satisfied with our products and or service just say so and we want to give you your money back!  We only want totally satisfied clients. They are much more fun to hang with!  We want life long customers who are happy people!

Because this newsletter is a few weeks overdue, we have a backlog of questions for the Ask the Master section - you will never have seen so many q and a's in this newsletter!

We also share in this issue information about a new book about nutrition for kids, for those of our readers with a family or planning to have one!

Enough talk - let's do it!

"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals." 

-- Jim Rohn

Part 1 : What is creatine?

Creatine is not new - most of you know about it. But because commercial habits require a 'new and latest' product to be promoting each year, creatine risks being promoted at lower than it's true value. In my opinion, it is the greatest supplement breakthrough in my lifetime.  I still get a lot of questions about creatine, which indicates to me that many would like more information about this subject. So what I propose to do is run a series of articles using chapters from my no longer available book ' Creatine : A guide for athletes and coaches', in this newsletter.  

Creatine is a nutrient that is found naturally in human bodies.  It is an energy rich metabolite found mostly in the muscles.  In fact ninety eight (98%) of creatine in the human body is found in skeletal muscle (49).   The rest is scattered throughout the body, primarily in the heart, brain and testes.  Apparently sperm also has a high concentration of creatine (42). 

Creatine is an essential element in one of the three main energy systems - the alactic energy system.

About forty percent (40%) of the creatine in the human body is in the free form of creatine, and about sixty percent (60%) in the form of phosphocreatine (32).

Phosphocreatine plays an important role in energy production, when it provides a phosphate for the resynthesis of ATP (adenosine triphosphate). As initial stores of ATP in the muscle are depleted, phosphocreatine is broken down to resynthesise more ATP.

Creatine had been described as a nitrogenous organic compound (49) , which is obtained in the diet mainly through the ingestion of meat and fish.  Meat sources are believed to provide about five grams (5 gms) of creatine per kilogram (6).  Other food sources contain lesser amounts of creatine, including milk. (refer to Table 1 on page 2)

Note that simply increasing your meat and fish intake to boost your daily creatine intake may result in consuming excess fat. There is also the issue of the metabolic cost of digestion of the meat and fish.

It is believed that the average person consumes about 1 gram of creatine per day from dietary sources (44), and uses about 2 grams per day (51).  Athletes use more than this, dependant upon the nature of their exercise.

Table 1 - Creatine content of various foods as summarized by Sahelian and Tuttle (44).

In addition to creatine consumed in the diet, creatine is also synthesized within the body from the precursor amino acids arginine, glycine, and methionine.  This creatine production occurs in the liver, pancreas and kidneys.  This production may occur more-so when the dietary consumption of creatine is inadequate to meet the bodies needs.

The most common type of creatine used in the supplement form is creatine monohydrate.  It is a white powder substance, a bit like table salt (note that some supplement manufacturers package creatine in capsules and also in chewable tablet form).  It is odorless and has very little taste.  There is a suggestion that if you can smell a strong smell when you open the container or taste a bitter taste, the purity of the creatine monohydrate is questionable. (the most commonly quoted purity is 99.8%).

The amount of creatine stored in the body is influenced by the amount of muscle mass.  One figure quoted suggests that the average 70 kg person has about 120 grams of creatine in their body at any one time.  (44).

The concentration of creatine in skeletal muscle is about 124 mmol.kg-1dry muscle (27).  Following creatine supplementation, the stores of creatine is higher.  One researcher concluded that 155 mmol.kg-1  may represent the maximum limit for muscle creatine levels when using dosages in the 20-30 gms a day range. (28)

Whilst there is a common belief that ‘your muscles can only hold so much creatine’, it was encouraging to note a comment in a 1996 creatine literature review (49) that it would “be beneficial to find a way to enhance creatine uptake into muscle above that currently attainable”.

The knees feel great and I feel like I'm making gains! Not bad for 42...

Yes, my copy of the Get Buffed!™ book arrived and I'm working my way through it! It looks great, I had read parts of my brothers copy of Get Buffed and now I'm reading it through and am on Chapter 8! Already changed my workouts around and am incredibly sore... 

Had trained for a long time in the 5x5 system with heavy weights, fast pace 101 or so doing pretty much the same exercises (Squat, Military, Rows, Deads, Curls) for years. Ended up with Patellar Tendinitis. Finally saw a Physical Therapist over last summer--he said I had a real imbalance between inner and outer "quads".

Started back after rehab with Trap Deads and a narrow stance, seemed to be enough of a change from wide stance, powerlifter style to help the knees. Now, I've read your book and am committed to variation. It's easy to see how I ended up where I did. After two weeks with a radically different program (1 leg squats, static lunges, trap deads) all with a different slow eccentric the knees feel great and I feel like I'm making gains! Not bad for 42...

Thanks Again,

Charles

Looking forward to reading the Get Buffed!™ book

Ian and Teresa,

I have received the two books, Paycheck to Passive and Get Buffed! The inclusion of the KSI water bottle was a pleasant surprise. Thank you. The Paycheck to Passive book was so compelling that I have already completed it. Much of what you say is common sense, but it's amazing how "uncommon" it is applied. It has certainly taught me to be more aware and openly pursue all the opportunities that exist to increase passive income streams. For that, thanks for the kick in the pants!

I'm looking forward to reading the Get Buffed book later this week and am reworking my schedule to be able to participate in the Wednesday teleconference.

Thanks again for the information!

Bill Evans

Thanks for your prompt and courteous service!

Teresa,

I got the order today around 10:00 AM. Thanks for your prompt and courteous service. Thank you so much for the water bottle. That was an unexpected pleasant surprise. Too many people in this world are just "takers" trying to squeeze every last dime they can out of you. It is more than a pleasure to be associated with people like you, that are willing to give that little something extra. That's how to make lifetime business relationships. 

I would also like to thank you for the extra reading material. Although I do have one request in that area. The next time, and there will be a next time, please use something other than the TV guide section of the newspaper. I don't even care what is on television in my country let alone yours. Front page section would be great. Yes those last few comments were meant to be humorous. 

I especially would like to thank you for allowing me to participate in the teleconference on the 6th. I wasn't expecting that either. I will definitely be there. I can't tell you enough how good it feels to meet people like you that are honest and caring. Even though we are thousands of miles/kilometers apart I feel as though we are friends. Thanks for everything you have done for me. I truly do appreciate it.

Joe Dahl, Anchorage, AK USA (The land up over!!!)

Really appreciate the effort you all put forth into personalizing your service!

I received the products safely, including the complementary water bottle. The book is all that I expected and more. Further, I really appreciate the effort you all put forth into personalizing your service and making sure that everything is taken care of for the customer. Keep up the good work and Ian, I look forward to continuing to read your work.

Sincerely,

Nathan Maust

Wow!! Talk about personal service and dedication!!

Wow!! Talk about personal service and dedication!! Just some random points:

(1) THANK YOU for the inscription in the front cover! What awesome class! KSI you rock!

(2) I'm loving the book so far! I've been doing a lot of "tweaking" over the week to tailor my training to the concepts presented in the book. After 4 straight years of (decent) training using (basically) the same methods, this is EXACTLY what I needed to really LEARN and EDUCATE myself about taking me to the next level.

(3) Had to laugh when the package arrived. My wife called me at work and (in a VERY icy voice) asked "Hey honey. Who's Teresa?"..LOL...I couldn't stop laughing for over an hour. That made my whole week! :)

Okay enough typing gotta get back to the book! :)

btw. "Ski Squats" are the most evilest exercise in creation. Just thought I'd mention it..

Erik Yuzwa

The stretching video is terrific!

Thanks, I got the stretching video, and it's terrific! There's so much information about stretching and weightlifting out there, but most of it is pretty sloppy. I'm a competitive powerlifter and would be very interested in anything else you folks put out, especially a videotape that shows good form in various assistance exercises -- and doesn't cost a fortune.

Mike Nichols

Mike - thanks for your feedback! We have quite a few options. 'How to Teach Strength Training Exercises' (available at www.kingsports.net) covers over 100 exercises.  The 'Get Buffed!™' video covers all the exercises in the 4 stage, 12 week Get Buffed!™ program.  And recently we released the 'Ian King's Guide to Bench Press, Squat and Deadlift, which are available individually from the order page on this site.

Ian King

Human Lab Rats

I bought your books - Get Buffed and How to write Strength Training Programs. I am presently using these as my guideline in writing programs. I have just completed your 12 weeks Great Guns Programs. Roped in some gym rats to try them by promising some great guns. They were not disappointed. So am I. I have got the data. How do I compile them? Ian, could you please help me by giving me a simple format that I can follow to do the Data Collection in a uniform manner. Thank you and I appreciate your radical approach.

Ganesan V Raju

Anyone got some suggestions re. data collation for Ganesan? If yes, email him at: galac6@hotmail.com

Seminar Feedback from April Tour!

We have just completed our April 2002 tour of North America.  An astute group chose to invest their time and capital in joining us at these seminars, and here is some of the feedback we have received!  We put on some unique, one-off events, and these people had the wisdom to take advantage of them!

Hi Ian:

I just wanted to thank you, John berardi and Charlie Francis for an outstanding two day seminar last weekend.  I learned  a great deal about injury prevention, optimal training, the importance of nutrition and the demands of speed training.  As a chiropractor treating athletes of all kinds, this seminar was worth every penny!  I am also enjoying two of your books I purchased, Get Buffed and How To Write Strength Training Programs.  I look forward to you being back in town and attending your "Boot Camp".  I heard great things about that program from other attendees last weekend.

Thanks again. Sincerely,

Andrew Holland, Ergo Chiropractic, (905) 717-1713

Ian, John, and Theresa:

I wanted to thank you for an INCREDIBLE day. This past Saturday was the greatest investment I've made in my career. I came to Toronto from Atlanta, GA to attend your Bigger, Stronger, Leaner seminar, and I must say that the trip (not to mention the snow) was well worth it! I have been a huge fan of Ian's for several years now. I was first introduced to Ian King's writings through the on-line magazine, Testosterone. After trying a few programs and experiencing incredible results, I began to research more material. I purchased the Get Buffed! book and videos, along with the guides to stretching, abdominals, and control drills. At the seminar I also picked up the video guides to the major lifts. I've watched the squat video and cannot believe how much incredible information is packed into one short hour. I learned more about exercise in the few hours we spent at the gym than I have from reading dozens of books and watching dozens of videos.

I've read Berardi's articles for some time now as well. I must admit that when I first read his philosophy for nutrition, I was very skeptical. I could not imagine eating the amount of calories that he proposed. I even brought this up to someone who was coaching me at the time, David Greenwalt, a strength and conditioning coach. David arranged an interview with Berardi and the transcript has been an incredible resource for me. After hearing John speak at the seminar, I decided to adopt his philosophy and although it is only a few weeks out, I am already experiencing incredible results. I used to be able to maintain my weight at around 2800 calories, now I am consuming over 4000 and am actually leaning out slightly! With the training techniques I've learned from Ian (especially his analysis of my posture and chest/back imbalance) I've prioritized rowing and stretching in my program and look forward to correcting my imbalance and seeing some incredible results with my bench press.

I just wanted to take the time to thank you all for having such a wonderful seminar and continuing to spread your knowledge. While I know many of your beliefs are not conventional, I consider them to be cutting edge. I cannot tell you how many of my own clients have been absolutely amazed at the progress they achieve when I apply the principles I've learned. I look forward to attending a boot camp sometime in the next few years.

Until then,

A bigger, stronger, and leaner

Jeremy Likness, Certified Fitness Trainer, http://www.peakphysiques.com/

Ian

I wanted to let you know how much I appreciate you giving me the opportunity to attend your B,S,L and H,F,S.  I can't believe the amount of information I learned; but also learning that I have much to learn. Getting to meet you, Mr. Francis and Mr. Berardi is a memory that I will carry forever.  I look forward to seeing you again at another seminar.  Thanks again.

God Bless

Kerry Adams

Ian and Teresa,

Just wanted to drop you a line and tell you what a fantastic job you did with the Bigger,Stronger,Leaner and Higher,Faster,Stronger seminars. They were great. I learned much at both. John Berardi gave some good information. Changes the way many will look at eating. As usual, Ian was on his game. Very inspiring as always. It was a treat hearing Charlie. He is a brilliant man. Truly a pioneer and paradigm shifter. The man  deserves more respect from the Track and Field community. Maurice Green may have equaled Ben Johnsons 9.79 hundred meters time, but Charlie guided him there a full 12 years before. Makes one wonder what might have been had they been given the chance to go on. Anyway, just wanted to tell you "Thanks" for everything. You and Teresa stand above all in our industry when it comes to running a class organization. Makes me proud to say I am associated with you. 

Take care.

David

“Excellent Seminar! Two great minds coming together. Great information and two points of view. It is refreshing to see that they both have separate opinions on some areas and were not afraid to express their differences amiably. Great content!”

David Reid

“Purely phenomenal! A great experience! Definitely going to attend the 3 day Boot Camp”

Hubert Sims

“Very satisfied about this seminar. I look forward to my next training seminar! Very good qualities of information! Thanks for helping us being better trainers!”

Johanne Duquette

“More than my money’s worth!”

Kerry Adams

“Great Value!”

Darren Stehle

“Very informative and educational!”

Jaime Marizan

“A lot, completely shows me where I want to be with my training and where I want to take my clients. When I’m done with school, this is the level I want to take my professional future too”

Christopher Scaltro

“Great value…reinforced many important concepts and introduces a different way of looking at preparing the athlete”

Adam Cacciotti

“The value of balance, stretching, and listening to my body”

Michael Sutton

The Get Buffed! program may be too much for me!

Mr. King I was on the internet looking for a way to start a bodybuilding program and I ran across your Book get BUFFED. After reading on your website and seeing that you recommend starting at low volume to get better form, I knew from common sense you are one of the few people that actually knows what they are talking about. 

Any way here is the problem, your book looks great and is my top choice but I am over 300 pounds (mostly fat) and I know there is no way I could do your workouts like the ones you recommend in testosterone.net (I'm only 17 and my father told me I could barley get through the stretching let alone your incredibly hard weight lifting). Most people tell me to lose weight first, so I am doing sports a couple hours a day at school) I am trying to get prescription medicine doctor to control my hunger but until I do dieting isn't really n option plus I don't believe it is health r someone my .am more interested in strength first muscle after that and weight loss is the least important. 

Do you have any suggestions of what I should do (will your book tell me or is it for somebody reasonably fit. , I'm in pretty bad shape) or is there another book you would recommend that would more fit my needs I am trying to get prescription from my doctor to control my hunger but until I do dieting isn't really n option plus I don't believe it is health r someone my age your book Get buffed anyway, because it teaches you how to make your own programs) I will most certainly purchase it.

I very sorry for the long letter an would really appreciate a response even though you are so busy. 

Sincerely,

Evan Gochin

Evan - my Get Buffed book has a lot of valuable training information in it that applies to all using weights. I believe you would find that valuable. You are correct re. the program - may be too much for you. I have published a 3 day /wk program through the Men's Health magazine (late 2000, early 2001) which may have more application. However, if you are really serious, I would recommend you get individualized programming from a suitably skilled person.

All the best

Ian King

My medial meniscus is totally removed

Hello Ian, I had a few quick questions.

I have had surgery on my left knee, my medial meniscus is totally removed and my acl is completely gone, which I did not have reconstructed. I have been training in kickboxing with no problems at all, I bought your leg training tape which was extremely helpful, my question is with the acl tear would you recommend I do leg extension even though they say this is not a good choice of exercise. I also have a medline bulge of the l4-l5 disc, so I was told to stay away from squats because of the compression. I have been doing all your leg exercises which are not load bearing. What exercises would you recommend with my medical history , I am really only training for strength increases for my kickboxing.

Thomas

Thomas - in theory most would say no, don't do leg extensions. In reality, if they don't hurt, they may be good for you to maintain VMO. If you do them, try doing them with an intentional contraction of the hamstrings (called a co-contraction) and prioritize hamstring development over quad development as the hamstrings play a role in doing what an ACL would normally do - posteriorly draw the tibia. 

The removal of your medial meniscus could result in significant undesirable changes in your knee, include accelerated femoral and tibial varus and associated medial joint line wear (pain). I suspect that the disc bulge is associated with excessive tightness and tension in hip flexors/quads, esp. on knee injured side. If this is the case, relief will be associated with improved stretching in these areas and massage. You could even get back to squatting one day if you did great rehab. I don't nec mean heavy squat but squatting never-the-less. Not a necessity but a reality, it can be done.

I would be reluctant to recommend exercises without seeing this joint.

Ian King

Bigger, stronger, learner seminar participant question

Dear Ian,

Thanks for the informative and interesting seminar yesterday (Bigger, stronger, Leaner). Now to try and put everything into practice! In fact, I purchased a small 2002 diary today so I can track my eating, weight and anthropometric measurements for the rest of the year to see if I'm on track with my goals. I'm aiming for a 5-8lbs lean mass increase by the end of the year. I'm at 147, and ultimately want to be 155lbs.

I'd like to ask for some clarification on a few issues. I was the guinea pig a couple of times at the end of the seminar, and I would like to make sure I understood your assessment and make sure I can implement the correct strategies for improvement.

1) I complained of tight hams and have a small tear in my left glute medius at the insertion. First, you had my slowly bend over to touch my toes and I said I felt the tightens in my hams. You then had me on the table to stretch out my hip flexors, and I think you also worked on my piriformis and glute medius. You then had me bend over to touch my toes again and I went much deeper. You said I should stretch my hip flexors prior to my hamstrings. You explained the reason so quickly I've forgotten why.

2) You then had me prone on the floor and asked me to sit up slowly to a 5 second count. I couldn't do a full sit up, I could only do a 'curl up.' You said I was weak in the abs, but would that be lower abs and what would be the most appropriate exercises for me to perform to correct this (I bought your Abs video so I will review that).

I suppose both problems above result in my incorrect pelvic alignment, but I'm not exactly sure how that's manifest in me, i.e. would that be a superior reverse tilt?

3) When I performed the deadlift, two issues caused concern. I think the first was an anterior rotation of the pelvis at the start of the lift. But you also said I had problems with scapular depression and retraction, and something about 'chicken wings'. Could you explain further.

Finally, nothing to do with the seminar, but if I was to pursue another certification (currently certified as a personal trainer with CPTN) is there one you highly recommend? Would that be the NSCA certification?

Ian, I hope you can answer all of my questions, if not, I understand.

Thank you in advance.

Darren Stehle

Darren - we appreciate you joining us at that seminar and your feedback. Great to see you gained value from my discussion re improved goal setting!

1. Lengthening hip flexors and quads release anterior pull on hip. This releases pressure on nerves coming from lower spine. This can reduce spasm in hamstrings, allowing the connective tissue to lengthen and be more receptive to stretching.

2. The inability to do full range situp may be more likely to be perceived as 'upper ab' weakness, if you can isolate them. Another discussion. Anyway, do cheat up and slow lowers, looking to progress to slow up/slow downs. This will be on my video.

Your pelvic tilt is probably excessive anteriorly.

3. You lack the ability to 'depress' the lower end of the shoulder blade. You will learn some drills for this in the 'Ian King's Guide to Control Drills' (the content which is also on the 'How to Teach' tapes). They are not the easiest drills to master.

For a more fuller discussion on the above, you may look to my 'Injury Prevention and Rehab Video Series', which focuses on lower back/hip, knee and shoulder.

Re certification I am not familiar with the other one, but NSCA has good international recognition.

Ian King

Training Question

Ian,

I just started back to the gym after a full year of laziness. I'm currently 25yrs, 5-9, 220lbs with 20% bf. As you see I really need to get back into the gym. I've read all you articles and I have a couple of questions. I'm planning on beginning your Upper Body Training Program and your Lower Body Training Program, but how should I train my arms since you don't recommend using the Arms Specialization Training Program along with the above two programs? Using the lower and upper body programs and adding an arms workout (that I hope you provide me with), do I also need to train my shoulders? One last thing, can you give me an example of how my week should look with the above training programs for someone with no time restrictions other than school from 7am-3pm Mon-Fri? Thank you very much for your time and expertise!

Billy

Billy - the arms are covered in the upper body program you refer to.  The Arms specialization program should be done with only maintenance training for the rest of the body.  From what you tell me you don't need the arm specialization approach yet. Few do actually, as most programs I write will give you overall growth in a balanced manner.

And yes, your shoulders are also covered in the upper body program.

Ian King

High intensity interval training (HIIT)

I am currently using both your 'limping' and '12 weeks to super strength' series. After reading through many of your articles and such, I have learned that you are anti-aerobics and pro HIIT. However, I am unable to find a definitive HIIT routine. I am currently using the following:

- 2 min walk (warm up)

- 1 min sprint (90%)

- 1 min jog (40%)

- Alternate up to 8 cycles

- 2 min walk (cool down)

Please let me know if there is a published routine that may be more effective. Thank you!

Tyler

Tyler - I think to say I am anti-aerobics and pro-HIT would be simplistic.  I simply like to rationalize the aerobic training and do lean towards lower volume strength training, but not necessarily one set per exercise on all programs, and I rarely want to go to failure. So not exactly HIT as I perceive HIT.

As for high intensity energy system training, I don't usually recommend it for the average person wanting to gain muscle/lower body when doing strength programs at the same time - competes too much with adaptation. For athletes who may need it, that is different. I would go with lower intensity energy system training for the average non-athletic strength training person.

Ian King

Deadlift Woes

I am a 35 year old male. been weight training for about 8 years now. am 6' 2.5" and about 205 lbs. the last year have really started too get into bent knee medium and wide grip deadlifting. I really would like to end the pain and get my deadlifting number up just for the hobby of it but am having some problems. Of note I do your lazy man stretching routine and have done arm specialization program, 12 weeks lower and upper body generation 1 and generation 2 programs. Thanks a lot!

1. seems like my whole body is stiff all the frigging god damn time. Almost like I'm an old man. I don't like too pick anything up off the ground for the nagging pain of it. I am almost sure this is a new development off the last year. Is it possible for body to have rapidly deteriorated all ready? And yet most people think I look about 28 years old (perhaps only something's have aged) I just don't seem so agile and lightning fast quick any more and yet I do a full 15-25 minutes prior too every workout of both lower and upper body static stretching holding every position for about 20 seconds. although my flexibility is still as good as ever. while this stretching does help it seems like it was totally unecccessary before as I used too do only about 5 minutes of pre workout static stretching just for the hope that it would do something.

2. I first had tried the stiff deadlift and got up to 415 for 4 reps about 10 months. I don't know how now I managed that as I don't think that is possible anymore. and then tried the bent knee deadlilts. While I have gotten up to 470 for 3 reps this seems to be a failure as my bent-knee stance technique is only contributing some 50 lbs or so. I think the problem is both technique and the fact that it seems that the quad muscle area just above the knee is weak. do you have any special strengthening this area programs you could give? I have been reading from Dave Tate of Westside gym fame the 10 biggest deadlifting mistakes such as pulling the bar with your bodyweight not stiff legging it, shoulder behind the bar, the hips close to the bar so the hips don't have to travel unnecessarily, curve the lower back in, hunch the shoulder over, look straight ahead, some times do dynamics lower weight training days, breath in air, reset to floor every rep and a few more I cant remember. but it still has makes no difference at all. any suggestions? I realize it is difficult to tell what is going on over the internet but any suggestions are helpful.

thanking you in advance.

JR

JR - yes, we can go through sudden periods of aging. Like house and stock prices. They be constant for a while and then suddenly move.  As for 20 seconds holds - not enough.  I recommend you get my 'Ian King's Guide to Individual Stretching' (available from this web site order page).  On the other hand, if you felt you would be better off doing the lesser stretching like you used to do - then you should do this. Your body will only respond to what you believe is should, so do whatever you feel you should.

If you are weak in the conventional bent-knee deadlift, it is probably  because you have not done enough background technique work.  Spend more time with lighter load and consolidate the technique. The still leg deadlift only builds lower back/hamstring stretching, not leg strength in the specific action of leg drive. (yes I know the hamstrings contribute to hip extension etc. but you need to do more extension of leg and hip together rehearsal.) 

In reference to using methods proposed by others, if you are using others methods and want advice on them, I always suggest you go to the source.

I did a video recently for the express purpose of sharing with those who want to learn how I teach the deadlift. It is called 'Ian King's Guide to Deadlifting.' if you are serious about improving your deadlift I can do no better for you from my perspective than recommend this video.

Ian King

Experiencing some lower back PAIN

Mr. King

I have been following your "limping series" and the "chest and back" training routines. I can not express to you how impressed I am. I am a former powerlifter, and am just getting back into shape. I have just one concern. I am experiencing some lower back PAIN (near tail-bone) that it quite bothersome this week (it is not your typical muscle soreness). I see a good chiropractor once a month and apply heat and ice when it bothers me. I see my physician this Friday (Dr. Eric Serrano) and will mention it to him as well. I wanted to get your input/opinion on whether or not this could be attributed to poor form or foot placement during my squat or deadlift. I have increased my strength in all of my exercises over the last 8 weeks except for one, deadlifts starting at just below the knee. My last set of one on regular deadlifts was 315LBS and I could barely do 275 LBS from just below the knee (using a power rack). I would appreciate your input and look forward to hearing from you.

Thank you,

Scott

Scott - you are in good hands with Eric.  Your pain could be a result of inappropriate technique, but it could also be from years of poor posture/gait/flexibility/muscle imbalance. Many of these types of pains are. I am not surprised you are struggling in the deadlift. Learn to listen to your body. Avoid inappropriate pain.  Even when this pain is not apparent, at sub-conscious levels it can still inhibit your strength.  At a rough guess I expect your pelvis position is inappropriately affected by the muscles around the pelvis, but Eric is in a better position to review this. I wish all my clients could see in person a doctor like Eric!

Ian King

Thanks for changing my life!

Dear Ian,

First I want to start by saying thanks for changing my life. This happened when I was rummaging through my roommates pile of Men's Health magazine looking for a get back in shape program and to my surprise I found a workout called just that so I started this 6 week program and was getting good results and I noticed this was phase 1 of 6 needless to say a 28 week program was quite an investment in time and energy but I thought it was time for a life change and stuck to it the whole way through. I am taking 250g of pure protein and 10g of triple fusion creatine along with 15 cups of water and a good multi (Dr. Whitaker) daily. I also searched your name on the internet and found your site and an article called the lazy mans guide to stretching in a magazine called testosterone. Which also sold products like get buffed, androsol, methoxy 7, and tribex-500. needless to say a revelation of information and products opened up to me and millions of other couch potatoes. Now I am a subscriber to t-mag have read your book through several times have purchased the biotest stack mentioned above and do your stretches daily. So thank you very much. Now to my question.

Today I weigh 240 lbs with 39% body fat I am 6'1" tall and 34 y/o and I obviously am still fat. I need a program that I can combine with the biotest stack, a high protein (250-300g) low carb diet that will shed fat and gain muscle in the past 28 weeks I have seen tremendous gains in strength and some body reshaping but my BF%, and waist size never changed. I know I know it's your diet stupid but I have totally changed the way I eat and have been living on the T-Dawg diet for some time now. I just bought a set of power blocks 5-85lbs and an incline decline bench (and also am a member of a good fitness club) I am looking for a dumbbell program to lose fat and gain muscle. And I am looking for a leg program that is easy on the knees. Thank You for showing me the door to good health.

Thanks,

Kraig S. Youmans

Kraig - if you want to add anything in the way of exercise to get your result, add some form of low level aerobic training at this stage, considering the variables you share. Even getting out there with fast walking 4-5/wk for 20-40 mins is going to help.  I really think that simple things like this are going to help.  Re. diet, don't expect every diet to work for you. I strongly recommend you seek guidance from a suitably qualified person (eg. the likes of Berardi, Incledon, Serrano etc.) on the, or alternatively get more educated for yourself. I know for example that Incledon has a 4 video series - one on weight gain, one on weight loss,  one on nutrition basics, one on nutrition for exercise. Don't rely on the first 'diet' you find to ensure results.  

Great to see you have found the connection through MH to T-mag and myself!

Ian King

Hi Ian

I've recently bought Men's Health magazine and am currently doing your get big arms workout I would love to get a copy of the previous workouts 

I'm struggling to put on muscle without love handles I'm eating both carbs and proteins along with fruit and water I'm only 170cm tall and weight 67kg I would love to be a lean 72kg. Could you help ?

Frank

Frank - you will need to get in contact with MH to access the other 6 parts of this series. Apparently this program was the most popular in the magazine’s history and as or will be reprinted in most of the magazine’s 22 international editions, which appear in 31 countries, and in 11 languages!

You have a number of choices re. the love handles - increase your total exercise, and or improve your nutrition. This will mean you either need to get expert advice or self-education. See my response in the above Q and A for more on this.

Ian King

A question regarding tempo 

I am just beginning your workout and have a question regarding tempo which hasn't been answered to my satisfaction in any msg boards to date. In your workout, the first number (ex. 411) refers to speed lowering the weight. However, 'lowering' is vague. In a lat pulldown, for example, the downward motion is the positive portion of the exercise. In the bench press, the downward motion is the negative portion of the exercise. Can I assume that the first number refers to the positive portion of the exercise in all cases? In a row, there is no up or down! Yikes. Advice appreciated.

Tyler Cunnigham

Tyler - yes, some movements start with lower and some start with lifting. I have looked at this challenge from every angle and felt that the system was the best as it stands (eccentric or lowering first) along with the explanation that some movements may commence with the last number (the concentric phase) such as pulling movements.

As for up and down, forget up and down in the vertical sense.  Think is the muscle lengthening (stretching) or shortening.

Ian King

Men's Health workouts

In reference to the arm workouts from the February Men's Health. When you say no rest between the exercises in the Supersets and Trisets, do you just mean no rest between the last work set of the first exercise and the warmup set of the next? Or is there some other pattern such as the warmup sets without rest, then rest and do the work sets with no rest? 

Also, when we come to the end of the ab workouts, where to from there? I've been very happy with the results from your workouts but want to make sure I keep progressing. Do we just go back to the chest workouts?

Kind regards,

Peter Gillam

Gillam - if 2 or more sets are to be done in a super or tri-set, do the following :

Do a set of exercise A, then straight into a set of exercise B (superset), the rest, and repeat.

Do a set of exercise A, then straight into a set of exercise B, then straight into a set of exercise C (tri-set), the rest, and repeat.

This applies to warm up and work sets, only to those exercises that are bracketed together.

Where to after the end of the 6 stages? I am negotiating with MH to do a much more extensive project in the near future. I don't feel it is my place to say much more than this but if you direct your question to MH, they may be able to be more expansive.

Ian King

12 weeks again?

I read your book get buffed, and maybe I missed something. I am at the end of your 12 week program. Wonderful program. You state to not use this program again till next year. I don't know whether to start immediately a new 12 week program again (which would mean using the smaller muscle groups in the beginning, and the control-hypertrophy-strength phases), or just continue doing just bench presses, pull ups, squats, deadlifts and low rep exercises. Or if you can tell me where it is written in your book about what to do after you have finished your 12 week program, or is there a maintenance program.

Thanks

Paul

Paul - the GB book only covered that one 12 week program. I did place a second generation GB program on T-mag. However, I would recommend you go on to something different in the next few programs. More ideas on program design can be found in my 'How To Write Strength Training Programs', found at www.kingsports.net.

One day I will write the more advanced version of the GB book!

Ian King

When to take a rest week?

Ian,

For the two part workouts posted to T-Mag each section is followed for a period of 3 weeks. My guess is that this is followed by a weeks rest before starting the next section? Can you please confirm. Also where can I get the Get Buffed book in Australia

Malcolm West

Malcom - a rest week after the 3 wks is a recommendation but this decision needs to be individualized.  Some need it, some don't.  This decision is discussed more in-depth in the Get Buffed!™ book, which in Australia is only available mail-order through our Australian office - call us at 07 3374 3342 or fax us at 07 3374 0959 or email us at info@getbuffed.net.

Ian King

Shoulder challenges

Dear Mr King,

Since finding and using your training methods in various magazines and on the web I would like to say thank you for such effective programs.

Currently I have a problem with my shoulder and searching the web and various magazines I have only been able to find lower body (legs ), Upper body (chest and back) and arm training guides. My shoulder seems to go out of whack once a year and causes interruption to your training programs which I cannot live without.

The number of exercises for training and strengthening shoulders is very limited .

I am wondering if you have ever written a program specifically for building strength and size for the shoulders as I would like to add strength to my shoulders so that I will have less chances of my problems recurring . If you have written something in the past for shoulders please send me a pointer or address where I may obtain it.

Even if you were able to give me a just a list of exercises for the shoulders .

Most magazines and books only have two or three shoulder exercises and they are all the same. I am after a variety to last about 12 weeks as I would like to recuperate and rebuild my shoulders to try and prevent further injury.

I am currently using your great guns program with good results but I have had to stop anything that puts too much pressure on the shoulders ( like shoulder press and inclined press.

Thank you

P.S So far you programs have given me more confidence and self esteem. You have revitalized my family life I am now able play games with my young children and hold them in my arms longer . You have been instrumental to rekindling my marriage .

George Markovtzev

George - I have written a number of shoulder programs, including one for the US based magazine 'Mind and Muscle Power' (April 2000) and the 'Guns and Shoulders' program, which we only make available on limited occasions.

But understand this - stabilizing your shoulder or preventing the specific problem you have may not be as simple as doing more strength exercises. A more complete understanding of how I view injury prevention for the shoulder can be attained from my 'Injury Prevention and Rehabilitation Video Series (available at www.kingsports.net), one o my projects I am most proud of.

It is rewarding to hear of the benefits relating to your children and marriage!

Ian King

What is maintenance?

Greetings everyone,

You all must get bogged down by training questions, I know stupid question," Are there Land Rovers in the Bush??"  But seriously, I'm in Europe for 2 months and have been using Ian's Prioritizing programs such as "Big Guns" Ect. When prioritizing, Ian always says to provide maintenance on all other body parts not being prioritized...so......... I'm 25 years old my question is: What is meant by maintenance...like what is the maximum number of sets per day and # of reps per exercise, and should you go to failure??? What are the basics to maintain??? Based on Ian's Theory...

Thanks so much,

Brandon Maciel, California, USA

Brandaon - Maintenance means to do as little as possible to maintain most of what you have. How do you know what this is? Trial and error.  Basically, a few sets once a week or fortnight will maintain in most cases.

Is a dip a horizontal pushing movement?

Dear Coach King,

I had a couple of training questions for you. I've been reading the two articles on www.t-mag.com entitles "The Ian King Cheat Sheets", plus I'm on your mailing list, but a couple of basic questions are still eluding me. I apologize if they are almost too basic. My first question is, are Incline Bench Presses and dips considered Horizontal or Vertical Pressing? I was thinking about adding them to my vertical press and Pull day. Also, If I want to hit my shoulders with some Side laterals, how should they be incorporated into the program. I was thinking about using that on my horizontal press and pull day.

Thank you very much for your time.

Sincerely,

Benson Hendrix

Benson - not such thing as too basic. Most of what I do is basic!  Some like to impress with complexity (baffle with bullshit is another was Australians call it!). I like to find the most effective way with the simplest approach!

Incline bench and dips - horizontal pressing. Think of the muscle group that is the prime mover. Now here's a tough one - what is upright rowing?!

Do side laterals on the vertical push day.

I like your approach to creatine!

Hello Ian,

I have a small question relating to creatine use. I received your creatine book on Fri and on Sat I switched from one daily dose (of 15 gms) to 3 daily doses (of 5 gms each) as recommended in the book. The last 2 doses were before and after training. I noticed a number of differences: no gastro problems, increased strength and endurance at training, increased pump after training, and VERY DEEP SORENESS after training. As today is 48 hours after training the soreness is reaching its peak (I hope, otherwise I'll be in deep shit tomorrow). My question: have you experienced this (soreness) effect with your athletes i.e., is it normal? I cannot see a change in any other variable which would warrant this effect. If this effect is normal, is this why the book recommends stacking creatine use with an anti-catabolic supplement?

Your thoughts would be greatly appreciated.

Cheers,

George Verikios

George - the soreness can be caused by too many different variables to say. The great thing is you have relieved your gastro and experienced increased strength and work capacity.

Re. the anti-catabolic stack - in part yes, but basically creatine potentially gets you working harder, so part of the second half of the training effect (recovery) is defending the gains!

How do I use creatine? 

I'm not sure if this is an effective avenue to ask you a question, however it's the only one I've found. I am a 22 year old kickboxer from Cleveland Ohio and am looking for information regarding what you consider to be the most effective method for a creatine cycle. Thanks in advance for any information you could provide.

Travis Butler

Travis - I outline some of my creatine methods in the Get Buffed!™ book, available online at this site. I have a more complete text on creatine but it is no longer offered for sale.

Shoulder blade wings out a lot

Ian,

I have just purchased your new Get Buffed book. I have a slight problem maybe you can help me with my Right shoulder blade wings out a lot. Will this program correct that. Is there any special adjustments you would make to help correct that?

Thank you,

Brian

Brian - The GB program will do more for your shoulder blade than any other generic program on the market, but if you are serious about optimizing yourself, you should seek an individualized program. I can recommend someone if you need.

Selecting loads

Hello Again,

I am progressing thru the 12 week program in Mr. Kings book "Get Buffed" and I have a question: For Stage 3 Weeks 7-9, If warm ups are done at a percentage of 1RM, are the work sets also based on 1RM. Here is what I mean, If the first work set for the bench press is 1 x 5, should I choose a weight which I feel I can lift 5 times and be close to failure. If the second work set is 1 x 1 I'm assuming this is 1RM. And the 3rd and 4th work sets are 1 x 5 and 1 x 1 so its done as above. Then the final work set is 1 x 10 - 20 so now I lower the weight to where I feel I can go 10 -20. Right?

Also do I alternate the warm ups as well or just alternate the work sets ? ( I should have asked this question earlier) Thanks in advance,

Bob Gregory

Bob - the warm up sets should be done as a percentage of the work set weight you intend to use in the program, not your 1RM.  The work sets are not based on 1RM. They are based on perceived exertion matched with a rep.  This should be outlined in the book?

Yes, if the program suggests you alternate exercises, this applies also to the warm up sets.

Nutrition for Kids

Those with kids may be interested in this book.  The second edition of Dr. Christine Wood's book 'How to Get Kids to Eat Great and Love It!' is now available through the www.unitogether.com web site. 

What she has done with her second edition is added some information. She added a new chapter called 'Eating Problems' and she talks about weight management ideas. For overweight children, she talk about the low glycemic index and the importance of understanding that. She also talk about eating disorders in that chapter.

In one area is when she talks about the fish oil capsules and recognizing that it is very important for women during pregnancy and breast feeding to be taking fish oil capsules, but that the contaminants that can be found in some of these products could be a problem. She talks about a brand of fish oil that are guaranteed to be free of heavy metals, organic contaminants, pesticides and trans-fatty acids. 

So hopefully our readers with family can use with their young children, so that they can understand the necessity of using good quality nutrition and nutritional supplementation.

You can order this book at www.unitogether.com or you can order by calling the 800 number of 1-866-486-4669.

Product Update

We videotaped the one day seminar that involved Charlie Francis and Ian King so if you didn't get there, keep an eye out for this product!

For questions about our products check out the products link at this web site or send us an email.

And you can now subscribe to this newsletter online by registering on the home page of this web site or at the newsletter link!  To unsubscribe you should now email to newsletter@getbuffed.net with the words 'Unsubscribe' in the subject field.

Seminar Update!

We have released the dates for our 2002 Australian and New Zealand seminars.  For the dates and a description of each of the seminars click here!

We will shortly be releasing the dates for our September tour of North America. This will be your last chance in 2002 to join us in a seminar.

We may also be releasing a UK date so keep an eye out for this!

Success is the study of the obvious. Everyone should take Obvious I and Obvious II in school.

-- Jim Rohn

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