Made great strides in strength and size

Hi Coach - My name is Joe and about 2 years ago i bought your whole get buffed library videos and all. While i trained according to your plans in the books and videos i made great strides in strength and size but something has happened to me that bothers me and has cost me some size

First I don't understand what training to failure means is it: doing a set of 10 reps and stopping when your fatigue that you can barely lift the 10th rep?

Or is it doing one set until your muscles are jelly?

Second I've done your arms work outs before and have gotten good results but theres a certain sticking point where i cannot longer add any more weight to the bar no matter what i do usually this happens after 4 weeks of progressive loading.

Also my arms get smaller after and i end up losing strength and size what's that all about?

Usually if i keep trying to load more weight I'm just doing forced reps and nothing helps me increase the size and strength of my arms am i doomed to my genes or am i plateaued and need to go back to baby weights and do another cycle and try to surpass my sticking point? or do different exercises? Thanks for reading this.
--Joe

Joe - great to hear from you! Training to failure is an effort relative to your maximum potential. You could get really psyched up and do 10 reps at a load without going to failure, yet if you did the same load without the same psyche up you would get less, and appear to 'fail' at less. So it is not just about whether you fail a rep - it is about how much you dig into your work capacity.

Then its about how much effort you put into recovery - diet, sleep, relaxing, massage, stretching, avoiding stress, lying the soft sun, etc.

So the concept of intensity is truly a complex one.

In short, overtraining occurs when your work exceeds your ability to recover from it at any point in time, so there are two main areas - work, and recovery - and many variables in each area.

With your experience in the arms program, what I am learning is that the intensity and recovery variables you applied have caused the body to cease adapting after 4 wks. This is not just about the program - it's about your load section, your decision on volume, and your recovery situation relative to the load and volume you have chosen.

You have many options, and they include - take a recovery week after 4 wks. Or use less intense approach in the earlier weeks. Or improve your recovery methods. So many ways.

Now when your body is exhausted, and if you keep training, as you have done after this 4 wk period - your body responds appropriately - by getting weaker and smaller. Whenever any one continues to train beyond the point of exhaustion (exhaustion chronically occurs when ability to recover is overtaken by work load) they will get weaker and smaller. This is a normal reaction of the body.

Great message - you see, you need to learn to make training decisions that suit you - your age, recovery ability etc. Not just do exactly as a generic program suggests.

My entire GB book range (and most of my work) is dedicated to teaching you how to make good decisions in training. Because that is what the training process is - daily, hourly, by minute, adjustments of training and recovery decisions. Make a poor decision - pay the price. Simple. Now drug use is so common it over-rides this to some extent. But anyone training clean needs to be very astute in their decisions. Remember, clean training allows you to keep more of your results.

Hope this helps. I feel you need to educate yourself in the training process decisions. My goal is my students to be better educated in this area than the so-called best strength coaches in the world - and they usually are!
--Ian King

Isometric Training

Dear Mr King, A long time ago i asked you for some help and you give me new motivation and a couple of tips.

I've got a question about isometric training. I wanted to do isometric training for a period of time. But i can't get information about isometrics.

I think that you are one of a small group of people/trainer who knows about of right isometrics training.

So could you give me an example for a training? - Information about me: "Good Training" since 1 and a half year. (Thanks your German translation of the Book of Muscle!) Before 2 years of miserable bodybuilding trying - i think 2 years of overtraining. I am 20 years old and want to gain size and strength.

Or it would be great if you would write an article about isometrics - so many many people could get good information about it.

Or if you only could tell me how long the time under tension should be at isometrics. I red so many different numbers: 10sec, 30sec, 40-60sec. My goal is to get big muscles - gain muscle mass. So i thought i should take 40-60sec because i read in an EMG book that this is the best time for Hypertrophy.

So if you could tell me something or give me an tip where i can get this information i would be so thankful!!!

Thank you very much for reading this and giving your time!
--Moritz

Moritz - great to hear from you. If i was writing for T- mag that would be an excellent article topic. as i am not writing for them, i have no immediate plans to write an article, as no-one is asking for one who is willing to pay.

there is one person whose writing i can recommend in this topic. he recently passed away, but was one of the major supporters/pioneers/contributors in isometric writings in the western world. his name is Patrick O'shea and i recommend his book 'Quantum Strength and Power Training'.

Trust this helps.
--Ian

I cannot seem to build my chest

Ian i am a competitive bodybuilder(minor amateur) and no matter what i do i cannot seem to build my chest??everything else grows but not the chest?I am puzzled?My nutrition is clean and i eat enough to grow for sure!I am a very dedicated and eat well,i just cannot seem to get it to grow?

Would a chest specialized program be best??I know i cannot expect you to help me for free otherwise how would you make a living however if you could point me in the right direction that would be fantastic? Possibly an example program would be great?Bare in mind my knowledge is limited!

Oh by the way i have been training for 3 years,and i am 22 years old!
--David

David - thanks for your email. It would be simplistic and assumptive to say 'yes a chest specialization program will do it for you'. It would in theory be a solution, but as with anything, rather than assuming, I like to dig deeper and seek the most likely cause, not the symptom - so I can address the cause.

Before being able to guide you in the direction of education (which I assume this is what you want rather than professional services), and to gain a better understanding of your knowledge, which of my books have you read/ which of my programs have you done.
--Ian King

Can I introduce some cardiovascular training on my non-training days?

I'm currently busy with the beginner program from the book "Muscle." I've had good but slow results with the program, but I must add, I'm only half-way through the beginner.

What I would like to know is whether I can introduce some cardiovascular training on my non-training days since I quite miss my jogging, cycling and swimming, but, since I want so gain muscle strength and size, I do not want to jeopardize my potential gains with the weight-lifting program.

Is there some middle ground with regard to this, or should I rather stay away from the cardio till after I've reached my goal size and strength. I want to get into triathlon's later in my life (I'm 24 now, thinking of getting into it full time at around 30), but first want to increase my strength, and off course get to look good, you know, provide some eye-candy to the girls.

Really enjoy the workouts so far, really challenging as well as the writing style. Thanks a million!
--Frantz

Frantz – Great to hear you are using the programs from this book! I find with some programs that you lay the groundwork in the first few stages then see a much greater rate of change in the latter stages of the program. I expect this here with you also.

Yes, you can add c-v training provided you are not after significant weight gain. Its usually a tradeoff. A compromise would be short, low intently c-v sessions e.g.. 2 times a week, 20-30 mins, low intensity.

But don’t get distracted. It is far easier to get bigger and stronger with minimal C-V work, then get fit when you have achieved your size/strength targets.

Supplements are fine, and provided they are effective, should help you with your goals.

Appreciate the gratitude in your email. Enjoy living in PE – lovely country!
--Ian King

The brand of health supplements we recommend has become the official health supplement supplier to the Sony Ericsson WTA. The Sony Ericsson WTA includes some of the world’s most elite athletes in the field of women’s tennis.

Thanks for the CMP!

Ian, Just wanted to say thanks for the CMP program. And all you have exposed me to. I could never thank you enough. Talking about impression of increase.

Thanks for making me look in the mirror and out the window.
--Miguel Charles, KING Coach

Opportunity of a lifetime!

Ian, Thank you for the opportunity of a lifetime and the education received to date. To say this experience has completely changed myself and my family's live would be a vast understatement! Thanks!
--Mike Pimentel, KING Coach

My only regret

Thank-you for the note. My only regret regarding the education I have received so far is that I did not discover KSI years ago. I look forward to continuing my education at CIP 103 next month. Thanks again!
--Dean

Just wanted to let you know that the 6 weeks worth of conference calls were fantastic and very beneficial! I honestly couldn't wait to get home and get on the call on those 6 Fridays. One of which my home phone went down 15 minutes before the call. My cell phone won't pick up here at the house so I actually drove while on the call. I went back to the office so I could be somewhere to complete the call! Great experience!

Now, I'm ready to move to the next level. In a couple weeks I'll be purchasing the CIP 102 theory course. Thanks!
--Brandon Adams

Shed light on my life

Thus far the King program has shed light on several areas in my life and business.

The journey on the path of success begins with a jam-packed starting line, people from all walks of life excited and eager to leave their life of mediocrity in exchange for wealth and abundance. Everyone is 'in the game', never to back out again. It's different this time, for real!

As it becomes evident to some that the path gets rather hilly and overgrown with shrub, they stop and go back down where the path is nice and level. Some are still determined to see the other side so boldly continue on. This process continues until a select few find themselves, together, at the summit, with a view of the world not to be seen by many.

This past year has represented unprecedented growth for me in every single area of my life. I am far from the summit but the path to it is without question the right one - one I will stick with and fight for regardless of how thick the bush becomes. Turning back was eliminated from the tool box many months ago. I am also on the path with an exceptional support system of people, and, oddly enough, we're attracting an increasing number of courageous others.

King has solidified all the principles I have been exposed to over the past year: unwavering tenacity, laser sharp focus, operating from responsibility, and a daily mission to improve myself. In the beginning, I 'understood' these concepts but can now say, due in part to King, that I am experiencing them now and thus truly 'get it'.
--Ash

So you want to become

So you want to be a strength and conditioning coach and The way of the physical preparation coach are absolutely essential in a strength coach/physical preparation coach's arsenal.

My words don't do these books justice. It's great to see/read about someone else who is as passionate about strength and conditioning as I am. Thanks for sharing the insights and experience you have gained over the past 20 years strength coaching.
--Joey

SYWTB

Received new edition of SYWTB! (and read the entire thing last night!) Having read the 2nd edition so many times over as well as using it as a reference for lecturing at University and within the KSI Coach Internship Program, it amazes me, the timeless relevance, of its information. As with all of the products within the KSI range, the information is based on a deep and consistent understanding of principles and philosophy for both client and business success.

Having said that, make no mistake (I'm preaching to the choir here), the content of this book can have a massive impact on the business and career of anyone involved in physical preparation whether they be just starting out or are a veteran in the industry. The new information in the 3rd edition offers even deeper insight in to what it takes to succeed in this business. The additions are as timeless and valuable as the original!!

I strongly recommend this book as the very first book of purchase in a KSI library - or any library of someone who wants to win in this industry. It provides straight, blunt, real world information from someone who has been there, knows the challenges, knows how to succeed and relay it to the reader. Thanks again for being a mentor to myself, my family and an entire industry.
--Mike

Two Weeks Down Under with the Master

Mike and Miguel, We would all like (me especially!) to hear something from you both about your your 2 weeks with Ian in Brisbane. Thanks for taking the time to share with us all.
--Jeff

Being "secluded" on a mountain top in Australia for two weeks and then re-introducing oneself back to the world at large, can leave you some challenges in terms of catching up on family, emails, clients etc!

It is a challenging task to put in to words, the impact of the experience with Ian over those two weeks. To say that it was the most significant experience of my career would be a vast understatement.

Only through my study of Ian's material and educational experience within the CMP was I prepared to fully appreciate what I observed during the two weeks.

Ian's consistent application of philosophy, knowledge, experience and method were absolutely inspiring. Having worked and observed with Ian on a number of occasions, this was the first time which anyone, other than an athlete, has been privy to the inner workings.

Having been in the environment with the athlete, I now have a full appreciation of how and why Ian's athletes have come to nickname him "The Master".

I've written an article for Ian for publish in an upcoming newsletter, however, I am happy to answer your questions here on the forum from a general perspective. Thanks!
--Mike Pimentel

Mike, What was your favorite and most inspiring moment during your two weeks with Ian?
--Jeff

Jeff, Extremely challenging to narrow it down. People here have asked me the same question, including my wife, Rhonda. I don't believe there was one hour that passed where I was not learning something that has had an impact since I've been back.

One of the most inspiring moments ,without going in to a lot of detail - out of respect for Ian's privacy, was seeing the environment which Ian has created for his family. Just to give you a small glimpse - his library alone you could spend weeks in and not get through half the information there! Imagine seeing the books, videos, audios and seminar notes which have influenced a person who has influenced an entire industry!

Another inspiring moment was seeing first hand the impact Ian has had with an athlete. The athlete was by far one of the most intelligent athletes I have ever met regarding the training process. The level of discussion and collaboration between Ian and the athlete were amazing.

True to Ian's principle of "Active and Conscientious participation of the athlete", this athlete, having the benefit of Ian's guidance over a number of years - had incredible insight to the training process and the impact of near all his training decisions. Venture to say, this athlete could write an integrated program better than 99% of coaches in the industry!

And then there was the opportunity to visit with some of Ian's former athletes as well - and that's another story!
--Mike Pimentel

The 2007 KSI Coach Intern Program Intake

You are invited to apply for the intake of the KSI Coaching Progtram. This program will commnence in January 2007, however cut off for positions will occur end November 2006.

KING Coaches undergo the most extensive professional development program available through informal education i.e. outside institutional education.

The uniqueness of a KING Coach goes beyond having the most extensive training - what really stands a KING Coach apart is the focus in their training placed on developing a holistic approach to training and life. In addition to their already unique professional development training, KING Coaches are trained in personal, financial, business and spiritual development.

No where else can you expect to receive the holistic training that you will receive from a KING Coach.

KING Coaches walk their talk. KING Coaches strive for levels of balance and success in all the areas they are trained in. So they are not just teaching you theory - they are teaching you what they do themselves - live a life of discipline, humility, confidence, happiness and fulfillment!

Based on the physical preparation philosophies created by Ian King, a KING Coach is trained to guide their clients to achieve even more than you ever thought you could!

KSI's holistic approach to coach education places significant focus on business development.

In our KING Coaching Program we teach the business development strategies developed and proven by Ian King.

We also share the following business development recommendations with all our members. These recommendations are activities we personally implement and therefore highly recommend based on our experience.

KSI's holistic approach to life and coach education places significant focus on financial development.

KSI's holistic approach to coach education places significant focus on personal development. One of our mentors that we recommend to everyone is Jim Rohn, America's leading business philosopher. His has an amazing ability to say so much in so few words. Here's and example of that:

Stewardship

How much should you earn? As much as you possibly can. It doesn't matter whether you earn $10,000 a year or $100,000 a year as long as you've done the best you can.

The man says, "If I had a fortune, I'd take good care of it. But I only have a paycheck and I don't know where it all goes." Wouldn't you love to have him running your company?

If you wish to have power and influence over the many, be faithful (disciplined) when there are just a few. If you have a few employees, a few distributors, a few people, that's the time to stay in touch and be totally absorbed - when there is just a few.

Start from wherever you are and with whatever you've got.

Reproduced with permission from the Jim Rohn Weekly E-zine.