Hey, guys, I’m gathering up some questions to send to Ian for his column and this month’s reader mail didn’t have a whole bunch of good ones for him. (Most were just too specific for Heavy Metal and wouldn’t be interesting to most readers.)
So how about this: post some questions for Ian on this thread, anything you want to ask one of the world’s top strength coaches, and I’ll send the good ones to him.
At random, I’ll choose one person to get a free Testosterone T-shirt for helping out. Let’s hear’em!
This is a judgement call and I’d love Ian’s input. I’ve trained for years, correctly by the standards Ian puts out (plains of motion, etc.).
My squats suck . .when I get low I lose power . .I have a very strong Good Morning- strict 15-20 @135 and deadlift . .leg press can be huge too ! Upper back is well trained and I am strong on bent over rows and shrugs . .what link in the chain am I missing. My squat stance is good, bar is medium low on back, ribs upright, maximum plain forward is a 60 degree tilt of torso, ankles are flexible . .any ideas ?
ps: I’m 6 foot, even developed and about 210 pounds- 15% fat
Thanks alot
Mike D
Toronto, Canada
Ian, in “Get Buffed” and on the t-Mag site you state stretching prior to resistance training is “compulsory.” My trainer feels that stretching before lifting is optional, however stretching after the routines for 10-15 minutes is absolutely essential for recovery and flexability. Who’s right? BTW, my trainer who generally works with professional athletes (football) and competitive bodybuilders thinks you’re THE mentor to watch!
Thank you for all of your great insights into training. I have a couple of new questions for you. 1) Would there be any growth or strength benefit from antagonistic training? For example, if I were to alternative opposing muscle groups in a training session (i.e., bench and rows) would my strength be any better than traditional training? 2) What are some good guidelines for training (poundages, reps, etc.) when coming off a cycle as to avoid injury? 3) Besides Surge, are there any supplements that are worthwhile to take during a training session?
I’d like to see his take on training for someone who is so weak they can’t even do decent eccentrics for bodyweight excercises. Pavel gives great advice for how to build strength for stuff like chins and dips, but what about someone who is so weak (for whatever reason) they can’t even do a decent eccentric-only rep? I know it would help me greatly - for me chins are nothing more than a slightly controlled fall. I don’t know if doing sets of these actually benefit me whatsoever.
1)What is your view on the Two-Factor Theory (Fitness-Fatigue Theory)? If it is a viable and practical idea how would one best implement it?
2)When training athletes for a particular sport what is the best way to decide whether or not to use an exercise? I understand that later in the training year the exercise should be task specific, but how does one know if the exercises used earlier in the year are going to have a positive effect on performance? Any guide lines would help.
3)How effiecent is the leg curl in training, both from a sport and bodybuilding standpoint? I wouldn't think that the exercise would develope very much functional strength.
4)Should functional strength be a main priority when training for all sports or just certain ones?
5)What is a JM press?
6)Why do you recommend static streching versus dynamic streching? Would it be best to combine staic streching with motion drills as part of a warm up?
Your comments in your “Bucking the Trends” article were surprising and eye-opening. So now that we know rounded back lifting is okay, how do you do it? Could describe how to properly perform rounded back stuff-legged deadlifts and good mornings? Thanks!
I would love to see Ian King address the number of sets and reps based on chronological age versus training age. A chart that interfaces the two would be neat. His advice on reps, etc. based on training age changed my whole approach to lifting with great results but I have never seen the chronological age issue addressed.
Regarding frequency of training:
In your writings ( Get Buffed and Q and A) most of the programs I have seen have a frequency of 1 time/week/bodypart. It has also been said that smaller bodyparts can recover quicker than the larger ones. If the smaller bodyparts can recover faster than the larger ones, would you recommend they be trained more frequently, say two times a week? How would you incorporate this increased frequency into a workout regimine?
I have noticed that you mostly use barbell excercises for chest exercises in your programs. Do you have any neat tricks when using dumbbells for maximum chest development?
Ian,i notice when i do high rep 8-12 my TUT is almost the same as if i’m doing 4-7reps.I just cant do sets of more then 35 sec with out droping the wt lower then 60% of max.So whats the point of a set of 5 reps at 35sec at 80% max and a set of 10 reps at 70 -75% max at 35 sec?Since my sets all fall close to the same TUT should i still very reps?Thanks
Ian,
I totally agree with the way you change the rep ranges with the core exercises. My question, however, is why would you not recommend low, medium, and high reps in the same workout to exhaust all available fiber? Why not just “periodize” the core movements, but include other rep ranges in movements that hit the muscle at other angles? I was curious after reading one of your previous “Heavy Metal” columns you stated that “The question arises, if you used all ranges in one program, what rep range do you go to next for variety? You’re somewhat limited in this regard using this method!”
When YOU are performing “rounded back” SLDL’s is the movement
done for the back, or are you targeting the hamstrings? Since the
primary function of the hamstrings is as a hip extender, wouldn’t
rounding the back greatly diminish the role of the hamstrings by
turning the movement into one of back flexion thus negating the
extention of the hips ? And yes, like so many others on this forum,
I would love to see the “rounded back” SLDL properly illustrated!
RESPECTFULLY, Joey Z.
I understand Ian’s training routines, but they all seem to be geared for gaining muscle mass. Basically, you cycle from higher reps, less sets per exercise, and more exercises to lower reps, more sets per exercise, and less exercises. How would you change your training cycles if your trying to get lean?
There are as many theories on “Progessive Resistance” (if Ian even uses this term!) as there are theorist. But there is no question that in order to grow, you must continually AND PROGRESSIVELY overload the muscles. So, here is my first question:
1)If the primary goal is hypertrophy, what have you found to be the best way for the trainee to regularly and consistantly overload the muscles? Increase the weight with each workout by some increment? Increase the weight at some other workout interval? Increase reps, at a certain weight; then when one has reached the “max” rep range for that given weight, THEN increase the weight? Other?
2)Second question (that I’ve posed to the Forum before): In “Get Buffed” Ian states:“If you are simply attempting to create muscular breakdown as you may in hypertrophy training, the number of exercises may be more important than the number of SETS PER EXERCISE”. Wow…after throwing out such a provacative “gem”, Ian doesn’t say much more. I would LOVE for him to give us futhur thoughts and observations on this topic.
Trouble shooting the squat!!! ie: Common problems and how to fix them. My specific squating problem incase he feels like answering it. I know myself I can’t go rock bottom with out bending to far over or I raise my heel to get full depth. Another think that happens is on the accent I usually have to bend too far over to complete the rep at least in the bottom range. I thought this might be a flexiblity issue so I tried squating with no weight next to something I could hold on too. Well I can get pretty much rock bottom so I figure it may be a strength issue or some type of intermusclar co-ordiation problem…or I’m talking out of my ass. What about squating and Siatica? Thanks Chris. Thanks Ian.
Ian when I do standing calf raises of any kind ,single or both leg I have trouble feeling the top of the contraction. this doesn’t seem to be a problem when doing seated calf raises.Is it just me or do others have this problem,and what do you recomend. Plus, how much rest time do you recomend inbetween set for different rep scemes.
Ian, in your leg workouts, you suggest doing deadlifts with a medium stance. I’ve noticed I get a much better workout with a much wider stance, as well as having my hands closer to the center of the bar (that is, my hands are not outside my knees). My legs do benefit from having a wider stance because they are pretty long, and the position puts less tension on my back. Also, I can feel the muscles in my glutes working more effectively. Anyway, will you start including these types of deadlifts in your workouts. I think your clients would benefit from this. Just a suggestion.
Ian, I have read your shoulder article in an old printed magazine, your routines haves addressed chest/back, biceps/triceps and legs -I would like to see how to integrate this routine, and the overall development of this in a series of weeks - maximising shoulder gains, whilst maintaining the rest of the body parts. I also second the vote of squatting/technique form nkeago, as I have similar problems - would appreciate some pictures too so i can actually compare my technique.
