The Newsletter!  No. 7           Oct 2001

 

Articles:

	What's Happening?! Click Here
	Powerful Thoughts! Click Here
	Reader Mail Click Here
	Ask John Berardi  Click Here
	Sedentary Death Syndrome   Click Here
	Ask the Master  Click Here
	Seminar Update  Click Here
	Client Positions Available  Click Here
	Want to lower your body fat?   Click here
	Passing Thought  Click Here

 

 

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In the time since we sent out the last issue of the Get Buffed!™ there have been some tragic and significant events.  You know the ones I am talking about, the terrorist attacks in New York City and Washington.  The impact of these events is being felt throughout the world.  We trust all our readers and their families are safe and well. As our training service has significant contribution to vocation as well as sport, our thoughts are now with the military personnel deployed in the response, and the police, fire, security and other emergency workers.  We trust that if they have used our Get Buffed!™ methods in recent times, this holds them in good stead in the challenges to come.

We trust you may have also noticed the new newsletter format! And if you look to and follow the links to the left of your screen, you may also notice our new web site!  We welcome any feedback you wish to share with us about this new site!

We will touring the US again in November/December, and may catch up with some of you at one of our seminars.  Their are some historic events in their own right coming up on that tour, including our seminar in NYC with Charlie Francis! For dates and other info, click here!

As the President of the International Federation of Bodybuilders (IFBB), I would like to say how deeply saddened and outraged we are by the horrific acts of terrorism that took place in the United States on September 11, 2001. I cannot imagine the pain and suffering the victims families most be going through during this disastrous time.  

I would like to extend our heartfelt regrets to the families of the heroic rescue workers who bravely attempted to save the victims of this gruesome tragedy and paid the ultimate sacrifice—their lives.

Words cannot express the anguish this act has caused the entire world.  Our thoughts and prayers go out to everyone affected by this world tragedy and we pray for peace and God’s blessing to get us through this improbable tragedy.

With Deep Sorrow,

Ben Weider, CM, CQ, SBStJ, PhD

President

Thank you for all the information 

To those at king sports:  I wanted to thank you for all the information I have learned from you and will learn from you in the future.

Sincerely, Bert Sims

The Get Buffed Video  

Ian,

    Just curious when the Get Buffed Video will be ready. I love the book, but seeing the exercises in action will be helpful. Thanks.

Patrick Albanese

Patrick- the video has been out for a few months now - for more information about this great video click here. You are right - nothing beats seeing it on video!

Team KSI

Ask John Beradi 

We recently received this question, and the best source of the answer, John Beradi, was kind enough to answer the question for our reader!

Ian, During the initial 3 weeks and other high rep sequences throughout your    excellent programs a few of us have been experiencing headaches. Tonight for    example we where deadlifting  and pulled 5,1,5,1 then 5 reps on block   deadlifts. All was well then pulled a 15 rep deadlift and induced a extreme   headache. Experience the same thing with squats. Don't know if this is linked    but also experience headaches when carbs are low, "following Berardis massive eating program" I understand this could be linked to blood pressure, how would I test for this? 

John responded with : 

Here are some comments...

1) There are many types of headaches however those associated with weight lifting are called exertional headaches.  These usually occur DURING lifting in an estimated 30% of the population.

2) There are other types of headaches associated with aerobic training and they are called effort headaches.  These usually occur AFTER exercise. 

3) Some factors that can cause exertional headaches are : dehydration, hyperventilation, hypoglycemia and/or poor diet, alcohol use, caffeine withdrawal, and heat intolerance. These occur most often in poorly conditioned athletes or athletes doing novel/challenging programs that they are not yet adapted to. 

4) One common presentation is "weightlifter's" headache which is probably due to (1) increased intracranial pressure is caused by the Valsalva-like maneuver with lifting, and (2) stretching or strain of cervical musculature/tendons. 

5) The Valsalva maneuver increases intracranial pressure and reduces blood flow to the brain. 

6) Overstrain of cervical muscles can cause subluxation headaches.  Some exercises always lead to headaches in some people perhaps due to this mechanism. 

7) Hyperventilation may reduce pressure of Co2 in the body leading to vasoconstriction followed by vasodilation and headache. 

8) Most exertional headaches are fairly benign but should be evaluated to see if there is a bigger problem. 

9) Exertional headaches usually respond to normal headache therapy. Some are particularly responsive to indomethacin, an anti-inflammatory agent. 

From the sounds of this gentleman's email, his problem may be the high demands of the novel program.   He stated that they get the headaches during the first 3 weeks.  The combo of the valsalva maneuver followed by some potential hyperventillation probably was the cause.  As you know, deadlifts and squats are big valsalva exercises. 

The diet may play a small role as hypoglycemic can lead to headaches but I'm more comfortable saying that the exercise is the cause rather than the diet since the massive eating plan is not a low carb diet by any means and probably will not promote profound hypoglycemia.  Besides, I've never heard of even 1 single case in which the massive eating plan caused headaches.

Hope this helps and that you can use it.

Take care, Ian.

JB

Thanks John! 

Sedentary Death Syndrome - A Menace to U.S. Public Health

    Being fat and physically inactive now has a name--Sedentary Death Syndrome or “SeDS.” Approximately 2.5 million Americans will die prematurely in the next ten years due to SeDS, a number greater than all alcohol, guns, motor vehicles, illicit drug use and sexual behavior related deaths combined. Research has identified SeDS as the second largest threat to public health (heart disease remains the number one cause of death for Americans) and is expected to add as much as $3 trillion to healthcare costs over ten years, more than twice the tax cut recently passed by the US Senate.

    Frank W. Booth, a professor at the University of Missouri-Columbia stated that he invented the term SeDS to emphasis his point that, in the United States, even the Grim Reaper is flabby. Professor Booth’s goal is to make the public and the federal government pay more attention and spend more money on getting the average American to become more physically active. "We knew that there were approximately 350,000 people in the United States each year dying of inactivity-related diseases," but the phrase inactivity-related disease lacks pizzazz, Booth said. Without a catchy name, the condition wasn't getting enough attention, he said. "One day while I was out jogging, it hit me: Why not call it SeDS?" Booth said.

    Approximately two-thirds of American adults are currently overweight or obese according to the Center for Science in the Public Interest (CSPI). Due to the fact that more than one-fourth of Americans are not physically active in their leisure time, obesity has doubled, and Type 2 diabetes (also known as adult-onset diabetes) has increased tenfold. Type 2 diabetes is a devastating disease that may lead to complications such as blindness, kidney failure, heart disease, circulatory problems that can result in amputation, and premature death.  Between 1982-1994, one third of all new cases were among people ages 10-19.

    The Surgeon General of the United States recently observed that, “We are raising the most overweight youngsters in American history.”  Between l980-1994, obesity in American children increased 100 percent. Studies indicate that currently one in four children are obese. Not surprising, considering that the average American child spends 900 hours per year in school but 1023 hours watching television, according to the TV-Turnoff Network.  The problem is made worse by the fact that more than one-third of all young people between the ages of 12-21 do not regularly participate in vigorous physical activity. Daily participation in high school physical education dropped from 42 percent in 1991 to 27 percent in 1997 according to the Centers for Disease Control (CDC).

    Obesity has been connected to a variety of serious diseases and metabolic disorders to include Type II diabetes, hypertension, coronary heart disease, gall bladder disease, and osteoarthritis to name a few.  The economic toll obesity is placing on our National Health Care System is estimated to be in the neighborhood of 70-90 billion dollars a year (1). 

    The fact that obesity increases with age combined with the rapidly expanding elderly population suggests that the problems are likely to get even worse in the near future.  Obesity is now recognized as one of the leading public health concerns facing our nation (2).

     Research has shown that virtually all individuals will benefit from physical activity.  The 1996 Surgeon General’s report on physical activity and health concluded that moderate levels of physical activity may greatly reduce the risk of developing or dying from heart disease, diabetes, colon cancer, and high blood pressure (3).

    "Our bodies were designed to be physically active," said Scott Gordon of East Carolina University. The trouble is that hard work, from farming to simply doing household chores without appliances, is no longer part of ordinary life for most people, he said.

    Gordon called for activity to be put back in. "In adults, this may mean planning exercise into your daily routine," he said. "However, it may be as simple as taking the stairs instead of the elevator a couple of times a day."

    Booth and his supporters said a special effort must be made to reach children, so they won't turn fat and weak like their parents and, also like their parents, get sick and die early.

    "Perhaps the greatest tragedy is that ailments previously associated with the middle-aged and older population will now affect our children, and will serve to drastically decrease their quality of life," said researcher Ron Gomes of the University of Delaware.

    All Americans may incur a severe decline in their health due to consistent physical inactivity. Thirty-five known conditions are exacerbated by physical inactivity; they include: arthritis pain, arrhythmias, breast cancer, colon cancer, congestive heart failure, depression, gallstone disease, heart attack, hypertension, obesity, osteoporosis, peripheral vascular disease, respiratory problems, Type 2 diabetes, sleep apnea and stroke. 

THE IMPORTANCE OF PHYSICAL ACTIVITY TO SENIOR CITIZENS:

    In FY 2000, approximately 35 million Americans, or 13 percent of the population, were 65 and older. This number is expected to double to 70 million (20 percent of the population) by 2030. There are many health statistics that document the decline of overall health in both the male and female population.  According to the CDC, more than one-third of the population age 50 and older is sedentary, and of those over 50 with hip fractures, 24 percent die within a year.  Between 35-50 percent of women age 70-80 have difficulty with tasks such as climbing a flight of stairs.  Older adults who are physically active on a regular basis have better balance, cardiovascular health and joint mobility so they can retain their independent lifestyle longer.

    Participation in a regular exercise program is an effective method to reduce or prevent a number of functional declines associated with aging.  Some of the benefits will:

·        Aid in weight loss, especially fat loss

·        Improve the immune system

·        Reduce the risk of heart disease

·        Lower the resting heart rate

·        Improve balance and coordination

·        Reduce the risk of developing colon and breast cancer

·        Improve your appearance

·        Maintain or improve joint integrity

·        Increase and maintain bone mineral density thus preventing osteoporosis

·        Provide protection against injury

·        Help manage stress more effectively

·        Possibly help you sleep more restfully

 IS THERE A SOLUTION?

    Many Americans take pleasure in their inactivity, labeling themselves as “couch potatoes.” However, by digging out their butt roots from the couch and adding only three hours of brisk walking per week, they can decrease their risk of developing coronary heart disease, stroke and Type 2 diabetes by 30 percent.  Jogging or more vigorous exercise decreases the risk of Type 2 diabetes by more than 50 percent.

    One of the challenges in the fight against obesity is to make physical activity more appealing and enjoyable to young children. An example of this concept is at Suntree Elementary School, Melbourne, Florida.  This elementary school has made a commitment to introducing students to the positive benefits of exercise at a very early age. “Introducing children to physical fitness is especially important because it teaches them to make healthy lifestyle choices. I am trying to promote the benefits of exercise verses the consequences of a sedentary lifestyle,” remarked Christina Nestor, a physical education teacher at Suntree.  Nestor’s students have done so well with their exercise program that they were recently named “Brevard County Field Day Fitness Champs.

    According to many of the Suntree students, physical fitness is a big part of their life and many of them exercise on a daily basis.  Becca Duff, 7 years old, remarked, “Exercise is fun and helps make you strong” while 7-year old Chris Schramn, commented, “I exercise every day by riding my bike and running to my friends house.  Exercise helps you live longer and feel better.  If you don’t exercise, you’ll end up looking like mash potatoes.” 

    Providing enjoyable experiences is a potent strategy for increasing activity levels in youth, their attitude about the value of exercise, and ultimately long term health outcome (4). Introducing and making exercise fun for young children may help them develop commitment and a positive attitude toward physical activity as they go through adolescents and adulthood.

CONCLUSION

    According to Dr. Booth, “Physical inactivity, which can start during childhood, can lead to a wide range of diseases that coupled with poor diet, kill a quarter million people every year.”

    SeDS is a national health disaster that quickly needs to be addressed by lawmakers, the medical community, and the public. It can be addressed by taking massive action in the promotion of exercise through a variety of basic mechanisms such as television, radio, newspaper ads, and the internet, as well as by increasing funding for research that examines the underlying link between physical inactivity and disease. 

    Without question, research has shown that humans were designed to be physically active and that physical activity provides the mechanism to greatly enhance the quality of life, increase sense of well being, and help prevent disease. The following quote from the office of the President’s Council on Physical Fitness and Sports sums up the importance of physical activity:

         “By making the relatively small change from an inactive lifestyle to one that includes moderate but regular physical activity, even the most sedentary Americans can prevent disease and premature death and improve their quality of life.”

    For more information on SeDs or Dr. Booth, log onto the website at www.ENDSEDS.org.

References:

1.  Colditz, G.A. (1999).  Economic costs of obesity and inactivity.  Medicine and Science in Sports and Exercise, 31, S663-S667.

2.  President’s Council on Physical Fitness and Sports Research Digest, Series 3, No.12, Dec 2000

3.  U.S. Department of Health and Human Services: Physical Activity and Health: A Report of the Surgeon General. Centers for Disease Control and Prevention (CDC), National Center for Chronic disease Prevention and Health Promotion, 1996

4.  Weiss, M.R. (1993).  Children’s participation in physical activity: Are we having fun yet?   Pediatric Exercise Science, 5, 205-209

_______________________________________________________________________

Impressed with your recent Testosterone articles

Hi Ian,

I'm mightily impressed with your recent Testosterone articles on the bench press and upper back/chest imbalances. They got me thinking about the technique of seated and d/bell rows. Your article gives the impression that when doing full rowing movements (i.e., SRV5) should the scapulas be retracted at the end of the concentric part of the movement? I was taught to do d/bell rows by initiating the (concentric part of the) movement by retracting the shoulder - does it matter??? 

Keep up the great info and articles,

George

George - in the full row, I would lean towards contracting the scapula, for the most part, at the end of the concentric phase.  However there are many different ways.  Just my preference.

Rewarding to hear you are enjoying the articles!

Ian King

Should I start with Limping into October after the Get Back in Shape? 

I started the Get Back in Shape Workout. I am planning to do the 12 Weeks to Super Strength Workout and the Limping Workout after that.  I was looking at the Limping into October articles. Are they to be done two times a week or one.  Should I start with Limping into October after the Get Back in Shape?  Thank you. 

Gregory L. Lensbower

Gregory - yes, there are 2 leg workouts a week in the 'Limping' series, but just to make sure we are on the same page - these 2 workouts are actually different i.e.. different exercises.  As for whether to start with October, I can't remember which is which, but definitely start back at stage 1.

Trust this helps and enjoy the training!

Ian King

How much of an inspiration you are to me 

Hey, I just wanted to say how much of an inspiration you are to me.. I won't go into details, because you probably get this a lot, so I won't waste your time. Ok here's my question, I am 18, and I did your Men's Health get in shape, and it was awesome.. I am now following your Super Strength article, and it is working awesome as well, I plan on then going into the "Get guns" article.. 

However I heard somewhere that teenagers should stick away from these complicated workouts and go for something more basic, Is this true? Can you give me some advise on what to do?  

Garratt Grenier

Garratt - great to hear you getting the results on my programs!  Are your arms lagging in size and or strength? I wouldn't recommend an arm specialty program to anyone unless this was the case.  Unless of course, you have a strong desire to see your arms exceed other muscle groups.  Hope this helps!

Ian King

Need your advice

Dear friends:

 First I want to thank you for your mail, and need your advising to know about what to  do now that I have finished with the program published in Men's Health . I have followed religiously step by step , workout by workout causing great changes not only in my body but in my mind and spirit. At my 40 years old and after long long time of overweight and laziness I'm another person now.  But my question again ¿What I'm supposed to do now ? ¿Do I have to  take a rest? Do I have to  Begin again?  How?  .

Thanks for your help

Yours truly

Fernando Villanueva

Fernando - we do recommend you take a rest of 1 wk after any 12 wk or so program, but after that you need to get back into it.  There are some 4 day a week programs that Ian has written at www.t-mag.com in their online newsletters. But as for more 3/wk programs, you may need to write to Mens Health and tell them your feedback from Ian's programs, and encourage them to perhaps put more of his programs in their mag! 

All the best!

Team KSI

I had a great time and learned a lot

I finished the 12  week program in GB.  I had a great time and learned a lot.  Are there other 12  week programs available that are different?  

Thanks,

Nick Benjamin

Nick – yes, there are more advanced 12 wk programs posted recently on t-mag.com, and this will also be available in GB Part 2 (the book), when it is released.

Team KSI

Bring the Pain!

Hi Ian:

I have been religiously following 12 weeks of the Bring the Pain Upper/Lower Body programs, and have seen remarkable gains in strength. I am now on the third part, and while my strength gains are still increasing, I am experiencing a remarkable amount of post-workout depression. I have been careful about recovery weeks (3+1), and even extending those if I feel it necessary, but I have started the third part twice and have had to back off because of these psychological symptoms. I have tried to tweak nutritional intake, supplementation, sleep, and a dozen other factors from workout to workout, but though my body has been adapting, my mind seems to say 'nay'! I have nothing but positive things to say about the program, but am confused by these side effects. Do you have any suggestions about possible causes/cures?

Thanks again for the great program,

Conor O'Dea

Conor - there appears to be a discrepancy between your work and ability to recover (assuming no other medical contributing factors).  It could be one of many possibilities.  A workout troubleshoot would give me a better chance of accurately commenting (where I send a questionnaire out to you re your training and you fill in and send back.  Of course, not everyone wants to pay for advice so we don't promote this service too much.  It's there if you want it.

Ian King 

Can I incorporate the three programs without overtraining?

Dear Mr. King,

Thank you for sharing your vast knowledge about strength training with the general public; it is greatly appreciated.  I just read your eight part article on lower body training, your four part article on upper body training, and your four part article on arm training.  Now my question is how can I incorporate the three programs without overtraining?  Your programs are based on two workouts per week, does this mean I should train six days on and one off?  Furthermore, in your upper body training program you already are training arms, so if I did your arm training program wouldn't my arms be overtrained?

Thank you for taking the time to read this.  I respect any comments you might have.

Sincerely,

Greg Hovey

Greg – you can do the upper and lower body programs together, but not the arm program.  The upper body program has arms in it. If you do the arms program, you will need to design your own maintenance program for the remainder of the body – and make it is just that!

So you would be training 4/wk.

Ian King

Two questions, one in regards to front squats and the other to load selection 

Dear Mr. King,

I have two questions, one in regards to front squats and the other to load selection during phases of your programs.  In your leg programs you prescribe many variations of the squat except for the front squat.  What is your comparison of front vs. back squats?  Do front squats have any merit in your programs (where do they fit)?  My second question regards the load selection in your programs.  I have trained with the Westside method for the past couple months and have grown quite fond of expressing the loads in percentages.  I just read your last bring the pain article in t-mag and noticed your sample load prescriptions at the end.  I was wondering if you could express them in a percentage of 1RM?  If so, could you be so kind as to give me a week to week outline of the percentages one could shoot for with respect to the four phases?

Pete Arroyo, Chicago, Il

Pete – yes, front squats are nice, but I don’t use them as much as back squats.  However keep in mind that in the generalized sample programs I have posted on T-mag I cannot use all exercises possible, nor is it my aim.

I would use front squat for

-         Olympic lifters

-         people with poor quad development

-         variety

-         over a longer time period, to provide balanced development

No, I don’t favor load description by %age unless you are a weightlifter.  But I am not against it’s use, and great to hear you got benefits from it.

Ian King

Low-intensity cardio

Hello Mr. King

I am not sure if you are able to take the time to answer questions via e-mail, but I have one to ask you if you do have the spare time. It is in reference to the following item you wrote in the "t-mag" gang of five series from a couple of months ago. You wrote in response to a question on aerobic training:

"Cardio is not evil. How much, how intense, and when you do it  have a big bearing on what it may do to you. I'm happy to be  a contrarian in the current 'we hate aerobics' environment and   say that low-intensity (e.g. <140 b/m, short-duration  (<30-40m), medium-frequency (e.g.. 2-3/wk) is helpful for   controlling/lowering body fat and can be done with minimal  catabolic impact.

My question:

Could you elaborate on how the low-intensity cardio is helpful for controlling/lowering body fat?

Thank you for your time

Sincerely,
Craig Rasmussen

Craig – as in all aspects of training, this is a matter determined by individual response to training. I say again, I could take the usual ‘guru’ path and fake it that I am all-knowing, sort of like a tarot card reader. But my reality is that I know little until I see the response to training. Now, as I don’t train you personally, why not take the initiative using my approach – do it, assess, listen to your intuition!

Ian King

Your 12 week programs rock! 

Your 12 week programs rock!  I just started the Advanced Get Buffed training stuff your posting on T-Mag, after great (+10 lbs) results with the program in the Book.  Thanks!

  I have two questions though:

You mention that there are 730 different possible routines.  How many variables would you recommend changing between adjoining programs to make it sufficiently different enough to keep it effective? 

Is it possible to change the exercises, to get an (essentially) infinite amount of different programs.  The exercises are somewhat different between the book and the new postings, so I'm guessing this would be the case.  How (in the absence of any injury or anything) would you recommend choosing exercises?

Thanks,

Steve

In relation to your first question – I cannot say without knowing more. Rate of change is influenced by a number of individual variables, in  particular how long you have been training for (training age).

In relation to your second question, yes.  Again, it just becomes a matter of whether your body at this stage needs lots of change or little change.

Your third (unofficial!) question – how would I recommend choosing exercises?  I give seminars on this topic!  It is not one that a brief answer will do justice to!  I also wrote ‘How to Write Strength Training Exercises’ and did the video ‘Strength Specialization’ in part to provide information in this area.

Ian King

Client Positions Available

Each year, with the retiring or otherwise moving on of clients, vacancies in Ian's short list of clients become available.  If you are interested - seriously interested - in Ian guiding your program and training decision, you are invited to email us with this expression of interest.  Please provide information about yourself and your goals, and we will respond with more information about how we go about it.  Very few opportunities come up like this each year, so you may wish to consider it.  It will not be for everyone, but perhaps it is the opportunity you have been waiting for.  

Ian:

Just getting going on stage 3 - the DLs, clean pulls, high pulls and power cleans are reminding me where my traps are.  Great workouts! 

Also, am reviewing your HTT tapes to brush up on technique.  Very powerful reinforcement  and well worth studying periodically, particularly with the reintroduction of various exercises.  I've complimented you before on this series, but another one can't hurt - HTT really is a gold mine of information.  

All the best,

Dan

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TRUTH 

by Jim Rohn

Very few of us are authorities on the truth. About the
closest that any of us can get is what we hope is the truth or
what we think is the truth. That's why the best approach to
truth is probably to say, "It seems to me..."