The Newsletter!  No. 9           Dec 2001

 

Articles:

	What's Happening?! Click Here
	Powerful Thoughts! Click Here
	Reader Mail Click Here
	How Good is the Multi-Vitamin/Mineral You're Taking?  Part 2  - By Ian King and Dan Brink Click Here
	Ask the Master  Click Here
	'Ian King's Guide to' Three Video Pack  Click Here
	Seminar Update  Click Here
	Book Clearance Sale  Click Here
	Passing Thought  Click Here

 

 

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This is the last issue for the year and we trust you will be sitting done between now and the end of 2001 and goal setting for 2002.  We take about 2 days to form our year goals, in every aspect of life.  And we commit these to writing. Part of this time is also spent reviewing how we went with your goals for 2001.  

Looking back at 2001 we would like to thank those who supported our Get Buffed!™ product range and seminars during 2001.  We finished the year with a great seminar tour of North America in November, and our Get Buffed!™ products were so  popular at events such as the 'Cheat Sheets' seminar in Boston that we had more demand than stock!  It's great to see people getting realizing the powerful information that we put in these products.  

Feedback such as the below reinforces the value of the Get Buffed!™ package!

"I purchased the "Get Buffed!" package when it first came out, and still refer to the videos to this day. The control drills and stretches are absolutely amazing - I have seen their benefit first hand, and my clients report a reduction in pain, popping, and injury when applying those techniques."  Jeremy Likness

For more info on the Get Buffed!™ package and other materials in the Get Buffed!™ range, click here!

With the Xmas and New Year period being one of festivities, those conscious of their waist lines and clothes fit may benefit from reading the suggestions outlined in the article below titled 'Party Survival Ideas'!  And should you wish to take advantage of the most holistic and effective range of lowering body fat supplements and tools, check them out here!

You will note that the 'Powerful Thoughts' section of this newsletter again is an extract from the book 'Brother Iron, Sister Steel', by Dave 'The Blonde Bomber' Draper.  I rate this is the best book I have ever read by a top level bodybuilder on the topic of strength training.  In fact, it could well be the best book I have ever read by anyone who has committed their life to the 'iron game'.  You can learn more about Dave and what he has to offer at www.davedraper.com. 

Dave has given the book Get Buffed!™ a great review - read this here!

In closing we would like to thank Tim Patterson, TC Louma and the staff and writers at www.t-mag.com and Biotest Laboratories for their support of our 'Get Buffed!™ range!  They are great to do business with and their products are first class!

We trust our Get Buffed!™ newsletter readers such as LCDR Scott R. Snow, CVW1 cag paddles, and their colleagues, are back in training on home soil safely soon, following their efforts in the Afghanistan region.

We are heading into some less focused day, but somewhere in there - remember - 2002 will come around - will you be ready with a clear goal as to how you are going train in 2002? Will you have your training goals clearly established?  Don't let January 1 2002 arrive without having these goals in writing!

"I could go on and on with great fun describing the variety of training styles I've shared with my partners and peers over the years and in vastly different training venues.  From a converted pigeon coop in Sydney, Australia, to Serge Nubret's subterranean cubicles in Paris, I've sorted my way through a maze of crazy workouts.  They all seem to work if one's heart is in there, so suit yourself after appropriate trial and testing."

Dave Draper, Brother Iron Sister Steel, p. 48.  This book is available online at www.davedraper.com .  KSI books are also available at this site, including Get Buffed!™

The 'Blond Bomber' review Get Buffed!™

Hi, you guys...

Dave's writing mini book reviews for me, thought you might have a use for this one somewhere, sometime... 

See ya! 

Laree Draper

Get Buffed!™

"Ian King has gained a great deal of popularity amidst the hard-working and smart-working core of bodybuilders who want a more complete understanding of the "why" and "how come" beneath the surface of muscle building. He gives the student of weight training insight into every practical question he or she would ever ask about getting bigger, stronger and leaner: how to determine the true training effect of working out, how to gauge how long, how often, how many exercises, sets and reps and in what order; training duration, speed and cadence of reps, fatigue and recovery.

Like stacking forty-five pound plates on an Olympic bar, The King goes on and on teaching truths and expelling doubts. "Get Buffed" is a muscle builder's reliable fact reference."

Dave Draper

Have you updated Get Buffed!™ the book?

Have you come out with an updated version (book) of Get Buffed, and if so what have you added?

Thanks,

Elliott Horowitz

Elliot - the second edition of GB is mainly cosmetic changes eg. different cover etc.  In 2002 we will realize GB 2, which will be more advanced information.

Team KSI

The article Ian wrote for Men's Health

I'm trying to get hold of the article Ian wrote for Men's Health (I think it appeared in the US issue last January) but they don't seem to do back issues. Any idea how else I can get hold of it?

Duncan Swain  

Duncan we can only suggest you go to Men's Health themselves, but if you have done that, we can only suggest you find someone who will sell or give you their personal copy.

Team KSI

Iron Angel raise $ for charitable causes!

Thank you so much for the incredible information that you share. Your newsletter has been an invaluable resource for me, and has helped benefit numerous clients of mine. I purchased the "Get Buffed!" package when it first came out, and still refer to the videos to this day. The control drills and stretches are absolutely amazing - I have seen their benefit first hand, and my clients report a reduction in pain, popping, and injury when applying those techniques. Your "Great Guns" program has helped me add significant mass to my upper arms, especially with the tools I have gained to help me customize the program for my own body.

I wanted to share with you an event that I am hosting in Atlanta. A few issues in the past, you were kind enough to mention the WishLift even in Raleigh, North Carolina. We raised over $18,000 for charity at that event, benefiting their local chapter of the Make-a-Wish Foundation. We had almost 80 participants who lifted a combined total of over 2 million pounds! It was an incredible, inspiration event - life-changing for many of the participants.

I have been blessed with the opportunity to hold the same event, now under the name "IronAngels", in Atlanta, Georgia. Our goal is to raise over $50,000 for charitable causes. We bring together people who are interested in a fit, healthy lifestyle, and lift weight to honor the children who are less fortunate than ourselves. I have a lofty goal in raising that amount of cash, so I am doing my best to let people know about the event. It is my way to give back what so many have done for me - I truly believe I would be dying today if I hadn't changed my lifestyle. It is mentors and coaches such as yourself who shared their knowledge that helped me take control of my life. I dropped from over 240 pounds down to 178 while gaining muscle and definition. I took control of my life, became certified as a personal trainer, and started my own part time business. I look forward to the opportunity to attend one of your boot camps in the near future, as I know it will propel my career to the next level.

The event details can be found here:

http://www.ironangels.org/atlanta.htm 

I have secured a group rate for those individuals who wish to travel out of town. I cannot emphasize how amazing it feels to participate in an event like this - learning to live by giving has truly changed my life. I have attached my before & after pictures to show you the changes I have made, as I do not recall if I shared them in my prior correspondence.

Thanks once again for all you do!

Jeremy Likness

Great work Jeremy!

Ian King

Hello sirs.

How about some updated 2002 USA seminar dates?

Dan

Dan

- thanks for your email. We are working on dates at the moment, to be released in January.  Keep on eye out in the newsletters early next year!

Take care, 

Team KSI 

How good is the multi vitamin/mineral you're taking?  

Part 2

In Issue 8 of the Get Buffed newsletter, I outlined some critical issues relating to which anti-oxidant/multi mineral you are using.  These included whether they were misguidedly complying with the ancient RDAs, or whether they had caught up with 'modern ideas'!  I say modern with tongue in cheek because all that has happened is old ideas have been confirmed by more recent scientific conclusions!

In his recent book titled 'Comparative Guide to Nutritional Supplements', (2nd Ed) Canadian researcher and vitamin expert Lyle Mac William conducted a review of 400 American and Canadian nutritional product offerings in the multi vit/anti-oxidant and multi-mineral range.  From this research, 254 qualifying products were evaluated and compared to the selected nutritional standards.  These standards were drawn from a number of sources. 

In order to compare products in a quantitative manner, the author developed a comprehensive and reliable product rating methodology.  To do this, he used two standards.

Firstly, what he called the Blended Nutritional Standard, based on the pooled recommendations of Dr.s Richard Passwater, Michael Colgan, Michael Murray and Ray Strand.  These experts gave their recommendations as to the daily level of supplementation they believed was optimal.  The second method of comparison was to compare all the supplements to what the author believes is the industry bench mark, the Usana 'Essentials'.

The author considered the following 12 points in his review :

Completeness

Potency

Antioxidant Triad

Components for the Gutathione Peroxidase Pathway

Insulin Resistance Defense System

Cardiac Health Triad

Homocycsteine Reduction Triad

Bioactivity of Vitamin E

Bioflavonoid Score

Biovailability

Lipotrophic Factors

Potential Toxicities

The top 5 supplements in this authors conclusions were, with their rating he gave them also showing :

The next 20, making up rankings 6-25, included :

The author provides a ranking and score for an additional 100 vitamins.  This book is the most complete review of multi-vitamins I have ever seen.  For more information about nutritionals click here.

I'm trying to teach my father proper deadlifting technique

Dear Ian,

   I'm trying to teach my father proper deadlifting technique. He's never deadlifted before, only done squat variations. Incidentally, he has recently pulled his hip flexors and is undergoing PT (stretching twice a day). Since my dad has difficulty activating the glutes and lower abs the way you want it in the Deadlift, I wanted to run a possible training approach by you. 

I currently have Dad training abs according to your "Thinking Man's Guide Article". Perhaps if he did the Thin Tummy and Cheek-Abdominal Squeeze drills in the morning before his leg workout (when he does PT), then when he hits the gym 4-6 hours later, he might have increased neural activation of the glutes and abs that would transfer to increased skill in the deadlift.   

What do you think of this approach?  

Hoping you'll respond,

Erica

Erica - very astute! doing these two drills is exactly how I would address this inability to recruit the gluts during knee and hip flexion! (ie. deadlift and squat!).  I find that even doing them immediately pre these lifts to be very effective.  And of course stretching of the hip flexors, gluts etc.

Very impressed with your conclusion!

Ian King

How To Power Clean

Hi Ian,

My name is Paul Sullivan. I'm a young (16) strength athlete and a fond fan of you. I would like to start doing Power Cleans as I hear that you highly recommend them. Please could you advise me as to how I should perform this exercise, as I don't want to injure myself with poor form. Also I know you like 1 1/4 squats for increase the vastus medialus, how exactly is this done?

Thanks a lot for, I really hope you can help me coach, as we do not have much information available in South Africa.

Paul Sullivan

Paul - power clean is covered in the 'How To Teach Strength Training Exercises' video and book.  The 1 1/4 squats are covered in the 'Get Buffed!'™ video series and book.  Both are available at our on-line store. 

Ian King

5-15 sets total per workout

I have read where you recommend 5-15 sets total per workout.  I think a common split for you is upper/lower body each two days per week, so is that 5-15 sets for the upper body and 5-15 for the lower body?

Andrew

Andrew - you have summarized my 'generalized guidelines' accurately.   Yes, 5-15 (works) sets either upper, lower or combination per workout, generally speaking. 

Ian King

Dry Vitamin E or the Soft Gel Vitamin E?

Dear Mr. and Mrs. King:

Do you recommend Dry Vitamin E or the Soft Gel Vitamin E?

With Gratitude,

Ralph

Ralph - we use a soft gel Vitamin E - you can order this product through us, and you can even get it at the same price we get it at.  For more info click here or email us on this.

Ian King

I need a one-day-a-week leg routine

I've done some of your routines (eg the one in Men's Health in 2001 and I'm now doing the 12 weeks to super strength from T-mag.

Problem: I need a one-day-a-week leg routine to complement this upper body one. "Limping" is probably too much for me right now, as I can only work out 3x per week.

Do you have sort-of a limping combo that I could do in my 3x/week cycle? Of course eventually I can do a once/week upper body workout and do limping itself the other two days.

Thanks very much,

Andy Berg

ps. (I can only work out 3x per week, I'm 39 with a day job (of course) and 2 kids, so not the optimal training environment -- plus I'm a recreational body builder looking to look good and be fit, that's all)

Andy - I have written this kind of workout before, but may not have published it. In fact, I wrote one for a web site called Peak something but when I realized that he had no intention of paying me for the last x articles I had submitted as per our agreement, I pulled the pin.  Of course, knowing the sort of guy the owner of that site is, he will probably use it at a later stage without permission anyway... here is an example of what you were after.

Ian King

ps. your situation is not uncommon - job, kids, want to stay in shape.  Keep the focus!

Questions about abbreviations in your book GET BUFFED!™

Hi,

I have questions about abbreviations in your book GET BUFFED.  On page 205, under chin up, what is 1x8@LPD, and 1xAMRP, and how can you do warm up @40% on chin ups?

Also on page 195, under bench press, what is HB/FA ?

This is a very good book and I'm excited to do the exercises, I would appreciate your response.

Thank You

No name

LPD = lat pulldown; HB = high bar; FA = feet up in the air; AMRP = as many reps as possible

Ian King

The Great Guns arm program from the T-Mag website

I'm having good results using the Great Guns arm program from the T-Mag website. I am ready to begin phase 4 next week. I have a question regarding the fact that I train alone and don't have any spotters available for the slow eccentric sets. Are there exercises or methods I can substitute to get around this?

Thanks,

Nick Benjamin

Nick - the aim of the eccentric sets is to expose to greater loading.   In the absence of experienced spotters, I would say bypass them.  Doing say forced reps or cheat reps is not the same, not in the intent of the eccentric sets.  The only alternative is to look at doing heavier loaded partial movements, to get exposure to the heavier load.  Firstly, you still have a spotter issue, unless you can say use things like the rack height in a power rack for lockout rep in a bench press.  The other question is whether this overload transfers down through the ranges, but if you have the right equipment eg. power racks with adjustable pins for limited range bench lockouts, it may be worth a consideration.

Keep in mind that the limitation of spotters applies more to pushing movements than pulling movements eg. you don't need a spotter to do eccentric chins if you can jump up, or maybe in the standing bar bicep curl you can cheat the load up.  In the later example there are risks involved in the rapid and loaded back extension, so you need to analyze each option for safety.

Ian King

'Ian King's Guide To' Three Video Pack

Many of our videos are produced with the physical preparation consultant in mind - someone who want to know more in-depth information and is prepared to invest in it.  With the end user in mind, ie. someone who just wants the basics on how to do it, we have created a series of single videos.  Amongst other things, this make available information at lower cost to the end-user.  The three individual videos currently available include the following, and the

Ian King's Guide to Individual Stretching (video)  $ 39.95 USD

Ian King's Guide to Abdominal Training (video)  $ 29.95 USD

Ian King's Guide to Control Drills (video)  $ 29.95 USD

Now for additional dollar savings, you can purchase all three as a package, in the following:

Get Buffed!™ Single Videos Package (3 x Ian King's Guide single videos)  $ 87.00 USD

For more information click here.  To order click here.

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

We are in the process of creating our 2002 Seminar schedule.  If you have any feedback or requests in topics, location or format of the seminars, we invite your input! Send us an email with this!

We would like to take this opportunity to thanks all those who supported us in 2001 and before, by attending our seminar programs.  In particular, those who flew internationally or interstate to part of the events!  And then are our special members like Darren Cosindas (NJ), who took a one day seminar with us. Before the day was out, he had decided to join in the 3 Day Boot Camp to follow. Since then, he has gone on to be one of only 6 in the world to have graduated from our 5 Day Advanced Boot Camp!  And it all began because he came to a one day event!