Ian King's Muscle Building program?????

[Bobarell]

My WO partner wants me to give this a try with him. He got it out of Mens Health magazine and says it kicks ass. He hasn't done it so I don't know how he knows. Has anyone even heard of this?? It comes in 4 groups of WO's thatyou are supposed to do in order. He wants to start at phase 2 since we have already been working out.

Here's phase 2 WO program

Workout A
Underhand lat pulldown
2 warmup sets of 8 and 10
2 work sets at 5
Overhand lat pulldown
2 sets of 8-10 and 10-12
Overhand seated row
2 sets of 8-10 and 10-12
Biceps curl
1 warmup set of 10
3 work sets at 6 then 8 then 10
Wrist-to-knee situp
2 sets of 10-20

Workout B
Squat
2 warmup sets of 10 and 8
2 work sets of 5
Deadlift
2 warmup sets of 10 and 8
2 work sets of 5
Stiff legged dead
warmup set of 6
work set of 8-10
Dynamic lunge
warmup set of 6
work set of 10-12
Hip lift
2 sets of 101-5

Workout C
Bench press
2 warmup sets of 10 then 8
2 work sets of 5
Wide Grip bench
2 work sets of 8-10 and 12-15
Shoulder press
2 warmup sets of 10 then 8
2 work sets of 5
Upright row
2 work sets of 8-10 and 12-15
Tricep pressdown
1 warmup set of 10
3 work sets of 6,8,10
Twisting situp
2 sets of 10-20

 

[MFMan]

I remember reading about that program in Mens Health. Thats interesting that your friend would say it kicks ass when he hasn't tried it. Found that funny for some reason. I personaly haven't tried it, but let us know if you do and how it works.

 

[normstar]

King is one of the top 5 strength coaches in the world, thus he really knows his shit. The majority of his programs are targeted at athletes and not bodybuilders, but in this program I believe he gives you options (if your goal is strength do this, for size substitute this, etc.). I got excellent results from his Get Buffed program, I haven't seen the Mens Health one but it sounds somewhat similar.

I would check out the Get Buffed program is I were you, I bet the Mens Health pussies watered theirs down a bit. You can find tons of good workouts at his website under Articles - www.getbuffed.net. Good luck, and pay attention to those variables in the workouts, he tweaks a lot of small things that add up to big results.

n*

 

[Bobarell]

The WO's that my friend got has 4 phases. first for getting in shape and the second for getting stronger. The last 2 I imagine are just getting stronger and bigger as well.

We have done the 1st one before and it showed a little progress. We are in no way BB's, YET. I hope to get there sooner or later, but it takes time like everyone knows.

We started phase 2 of his WO program and man did it kick our asses. Of course it is because we have to do the whole WO in about 45 minutes because we do it on our lunch break. It is good though because I am trying to cut at the same time. Nothing like a Hard intense WO. Makes me feel great.

I will let you guys know how it is going as we get further into it.

 

[growin']

"Get Buffed" is undoubtably the GAYEST titled book I own, but it is one of the better reads, especially if you are new/intermediate in the game. Very similar to Poliquin, but with more emphasis on pulling movements, and lower overall volume.

 

[Lumberg]

I like the way he splits up the regimen. It will be hard if not impossible to go all out on the deads and squats. What's a hip lift.

JC

 

[Bobarell]

Hip lift is an ab WO.....ANd yes it is hard to go all out on Squats and deads the same day, but if you only do 3 days of weights you gotta do what you gotta do I guess.

 

[b fold the truth]

Still can't figure out why anyone would suggest pull downs over chins/pull ups and seated pulley rows over barbell or dbell rows. Maybe to make the program easier? I dunno...

B True

 

[Bobarell]

I think it is because not everyone can do a pullup right away. I haven't been at this lifting thing long and I have just started to do pullups.

We also sub the seated row for DB row's. When I work out at home I use both DB's and BB rows.

You are talking about bent over rows though right???

 

[growin']

In Ian's books and other articles, he predominantly suggests chins or pullups. I think pulldowns are used here to appeal more to the Men's Health crowd.