GET BUFFED! III - Get TOTALLY Buffed! HAS ARRIVED!
That's right - you read right! Get Buffed! III has been written and
available!
THE TRILOGY IS COMPLETE! 900+ pages and 300,00 words!
The Get Buffed! book range is now three books, containing collectively over 900 pages of solid text and approximately 300,000 words! Now the unique content in the GB III is that is it targeted to the advanced lifter.
This natural progression occurred with the original GB book being a basic
introduction, the GB II book being a progression which we will call
intermediate training and content. Now we cater for the advanced lifter, in
particular those who have come through the prior two GB books, absorbing the content and applying the training methods.
HAVE YOU SEEN ANOTHER TRILOGY IN TRAINING BOOKS?
Wow! A trilogy! What a moment in history! Have you ever come upon a true trilogy in training books before? I can't say for sure but at this stage but I don't know of any. I mean a true trilogy - not just three books by the one author! A series of books that builds upon the content of the previous, taking the reader on a journey of success and accomplishment. That is what the Get Buffed! books do...
Ready to order this book? Go to www.getbuffed.net and Get TOTALLY Buffed!
THE ORIGINAL GET BUFFED! BOOK
Get Buffed!, the original version we now know as Get Buffed! I (1999), was the first of the Get Buffed! books. It aimed at laying the foundation of my methods for the end user, those who sought to be taught how to fish rather than just be given the fish. It included a program that was extensively analyzed for the reader to gain a greater understanding of the decisions that go into designing a training program, and the training process. This program was a basic building program, of course based on excellent principles of program design!
THEN CAME ALONG GET BUFFED! II - Get MORE Buffed!
Three years later, in 2002, the sequel Get Buffed! II (Get More Buffed!) was released. This book aimed to take the reader to a higher level of knowledge and training results in the pursuit of size, strength and leanness. As with Get Buffed! I, there was a training program in this book. This program was designed at a more advanced level than the program in the original Get Buffed! book. The word intermediate program could be used. I say this loosely as labels such as this are fraught with confusion.
I KNEW THERE WAS A NEED
I received an email recently and it read:
"Hi Ian - I really enjoy reading your articles. Which of your books would
you recommend for the advanced bodybuilder? I am stocked in my routine and need some new inspiration. I have trained for about 7 years (bodybuilding) and have mostly done some split program (3, 4 or 5-split) with training 4-6 days a week. My strength is my legs and my big weakness are chest and shoulders. What program do you recommend if I have the time to workout all the days that it takes (I love to workout and would like to work out at least 5 times a week)? I also love doing big compound exercises and have had enough of training smaller groups like biceps and triceps with several sets.
Can you recommend something for me? The goal is building lean muscle and I have had a diet behind me, so my BF% is very low! Thanks."
WOW! So timely! I responded with:
"How timely your question! I am not able to expand, but I will have a
solution for you in a week or so! What I working on is so what you have
asked for!!!! I trust you are on our newsletter mailing lists? Because you
are going to want to be if you want to be amongst the first to hear about
this thing that I am choosing not to tell you too much about!!"
And then I received this feedback:
"I've been a huge Ian King fan ever since he & Lou Schuler from Men's Health made the 6 phase "Get back in shape series" a few years ago. I've done my damndest to adopt his training principles in my daily routine. I've also tried a couple of programs of his from t-mag. Currently doing "Super strength for the 2nd time now. I have several videos and have read the "Get Buffed" book. Oh yeah.... I love to deadlift, squat and have recently added power snatches to my workout!"
More evidence that not only is there a demand, there are lifters truly ready for the advanced content in what I was working on at the very time I received these emails!
I responded with:
"I note also you say "I love to deadlift, squat and have recently added
power snatches to my work". I don't know if it is coincidence but that is
the second feedback I have had whilst preparing something very special that based on what you have said, you are going to get so much from!"
AND NOW...GET BUFFED! III: Get TOTALLY Buffed!
And now, five years after the original and two years after the sequel, Get
Buffed! III (Get Totally Buffed!) has arrived! In true Get Buffed! book
style, it contains both educational content and a program. The program and content this time are aimed undeniably at a more advanced audience.
With the release of this third book, completing a rare trilogy of books for
this industry, you now have one of the best stepping stones to take you from basic training to advanced training in the pursuit of size, strength and
leanness.
Now perhaps the most exciting news - there are FIVE DIFFERENT programs in this book! GB III as with the prior books, includes content and programs.
The programs include five (5!) four stage programs, catering specifically
for
* Bodybuilding
* Strength Training
* Explosive Power
* Powerlifting
* Olympic Lifting
Have no doubt - the content in this book takes you to levels rarely visited
in this industry!
So why five different programs? Let me explain.
THE NEED TO PROVIDE FOR DIFFERENT SUB-GROUPS
Through my professional career I have trained literally thousand of
athletes. I have never supported the same program for all theory. In fact, in practice, I have always held the philosophy supported by the action that each athlete needs an individualized program to optimize their results.
Bottom line, it took some adjusting to write a sample program because it was against my philosophies. However to achieve my vision of teaching the world how to train, I realized I would need to share some sample programs, to reach a larger audience.
The upside of this was great, but the downsides were predictable. I would
receive emails saying things like I can see from your program that you
always write programs like this or that, based on the writers observation of one of the few sample programs I have put in the market. NO! Its not accurate to say this is what I do and totally incorrect to say this is what I always do! No two programs I write are the same, but more on this later.
An example of this is "Why is it you never put Olympic lifts into programs?" Now thats so off track its hurtful! So I am going to take a moment to make it clear I only put exercises in sample programs that the average person who is the target of the program is likely to be able to safely and effectively do! And based on my impression of the average trainee in the average gymnasium anywhere in the world, did not include many training methods and exercises including Olympic lifts!
So the first reason there are five programs in the books is to provide
greater specificity to different target audiences. Keeping in mind of course
these are still generalized sample programs. The difference is now there are five of them!
MY PERSONAL BELIEF ON ATHLETIC SHAPE
The second reason comes more from within. Throughout my life long
involvement in and commitment to training I have been exposed to various influences, participated in various training programs, and seen the end results in thousands of humans. As a result of these combined experiences, I have formed the opinion that the best physique, the one I subjectively prefer, is one that combines size, strength, symmetry, muscle balance, explosive power and skill. You could call it the look of power. I like that line.
AS YOU TRAIN, SO YOU LOOK
The third reason is this - if you want a specific shape, you will achieve it
by training (at least temporarily) in the manner that will raise the odds of
achieving that look.
Take typical bodybuilding training for example. The average person in this
endeavor suffers common and significant flaws that would be eliminated with the adoption of different training methods. Lack of overall size, lack of leg size, lack of depth through the upper body, and lack of upper back
development are common physique limits of those who exclusively pursue
typical bodybuilding methods. No, not everyone, but enough to say there is a pattern.
Going heavy, and taking longer rest periods, like a strength athlete, will
contribute to overall size through enhanced fast twitch muscle fiber growth.
Using lower volumes as typical in powerlifting, will further enhance this
possibility.
Training the legs with priority and focus like a strength or power athlete,
powerlifter or Olympic lifter will always solve leg deficiencies!
Training heavy in bench press like a powerlifter, training the upper back
through deadlifts as powerlifters do, and the clean and snatch as Olympic
lifters do, will give you upper body depth unachievable in any other lifting
protocol.
On the other hand if the strength athlete, power sport athlete, powerlifter,
or Olympic lifter wants to develop their upper arms (yes, you may have to
wait until you retire from your sport!) there are no better programs that
the bodybuilding programs for this!
To get the best overall physique and performance, I believe you will benefit from drawing upon all strength disciplines. Get that look of power the old muscle magazine referred to so often! And that is what you will get from the programs in this book!
AS YOU TRAIN, SO YOU PERFORM
My fourth reason is this - ff the strength or power sport athlete wants to
improve their explosive power, exposure to the Olympic lifts is a fantastic
option. In fact, exclusive or excessive use of typical bodybuilding
protocols can actually, in my opinion, damage athletic potential. I see it
every day. This is not helped by the over-focus in the American led culture
that muscle size equates performance. I have never seen a culture so overly focused on strength training as the key athletic improvement mode, and hypertrophy training as the central method.
How much you lift in the gym is poorly correlated with your performance in most sports. But you wont get taught this lesson by most strength coaches, who exploit strength test or hypertrophy stats to justify their positions. For me, it is now how much you lift, but how the training effect from your lifting transfers to and enhances performance. Load is only a key factor to stimulate the central nervous system, not to guarantee transfer.
Strength training is only the key to athletic improvement in the true
strength sports powerlifting and Olympic lifting, as well as building and
lesser-known strength sports including strongman events. The role of
strength training in other sports relative to other dry-land training
methods diminishes from this point relative to the loads involved in the
sport amongst other factors.
So when you strength train, do you do it in context and balance it relative to your limiting factors. However when you do strength train do it well. Do what you need to perform, not look good relative to the model of the bodybuilding physique! Using strength training to gain a physique to get the confidence to perform may work with teenagers, but the athlete who applies this approach in the adult world of elite sport may find out they look like Tarzan but perform like Jane!
AS YOU TRAIN, SO YOU DAMAGE YOURSELF
I have formed the opinion that most strength training programs do more
damage than good. However it takes many years for the average person to realize this, if ever. The short-term results cause pleasure, but the
long-term results inevitably pain.
I have taken on the mission of teaching people how to design and perform
strength training programs that create positives, short and long term,
rather than negatives.
Its critical you understand the long-term implications of your training
decisions. I appreciate that many of you believe you dont have the
knowledge to accurately assess this situation. You do however have access to my teachings, where I have aimed to provide in clear and concise manner information that will educate you to make better program design and training decision.
VARIETY
The final reason I share with you for providing five programs in this book
is variety. As you train for ten or more years (which is who I expect to be
using these programs), you will enjoy the invigoration of spending time and energy in the pursuit of someone elses training goals and in their
environment.
I learnt so much training extensively with athletes from each of the
sub-categories covered in these five programs. Whether I agreed with
certain aspects of their training was not relevant. Provided you are not
going to injure yourself, I encourage you go give over to the paradigms of
those who journey you are sharing. After adequate time to have gained the training benefits and ethos, you can return to your usual training. You don't have to apply all the methods you learnt.
Take what you want, leave the rest. But you will have learnt things you
would not have learnt had you closed your mind. You will have gained
training effects you would not have otherwise gained. You will have
developed empathy for the world of the other sub-groups, which helps you
understand their psychology.
My final comment is to stress that these program are load based programs. They involve going heavy, with its inherent rewards and risks. Before we get into the programs, I will provide guidelines on how to optimize the rewards and minimize or eliminate the risk.
So there you are - you now know the value of the Get Buffed! III book!
WHAT ELSE DOES GET BUFFED! III CONTAIN?
So what else does Get Buffed! III cover? To give you insight into the content, check out the following:
Table of Contents
Foreword - Keeping you honest
Introduction - Playing the game at a higher level!
Chapter 1: General vs. Individual Program - Individualizing the training
process!
Chapter 2: Optimizing the Tools -Tips and tricks to get the most out of your equipment!
Chapter 3: Strategies for Inside the Gym - Training like a pro!
Chapter 4: Overview of the Get Buffed! III Programs - The rationale behind the program design
Chapter 5: The Bodybuilding Program - Size through maximal strength
training!
Chapter 6: The Strength Training Program - For those who want to be strong as well as big
Chapter 7: The Explosive Power Program - For those who need to display their strength fast!
Chapter 8: The Powerlifting Program - Specializing in maximum strength in three lifts!
Chapter 9: The Olympic Lifting Program - Specializing in explosive power in two lifts
Chapter 10: Exercise Descriptions - For all the exercises used in Get
Buffed! III!
Chapter 11: Exercise Descriptions - For all the exercises used in Get
Buffed! III!
Conclusion