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Q. Are there any good or great books out there that show photos and list how to do certain exercises? Maybe an encyclopedia of exercises?

Q. What's the difference between the Get Buffed! book and the Book of Muscle?

Q. I have a question about the Beginners Training program in the Book of Muscle...

Q. I am currently in stage 3, and need clarification on rest periods. In the book, for Stage 3 A-day, you suggest alternating bench press sets and seated row sets. How long do I rest between a 1x5 bench press set and the subsequent 1x5 set of seated rows? 2-3 minutes, or do I rest 2-3 minutes after the seated row, but use a shorted rest between it and the preceding bench press set?

Q. I am working out at home with dumbbells.  Is it possible to do the BOM programs with dumbbells and get the full benefits?

Q. What workout should I go to after I finish the workouts in the Book of Muscle?

 

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Q. Are there any good or great books out there that show photos and list how to do certain exercises? Maybe an encyclopedia of exercises?

The absolute best book, no contest, is, are you ready?? THE BOOK OF MUSCLE. Who is the author you ask? Why, Ian King and Lou Shuler. Am I biased in offering this recommendation? Absolutely yes and most certainly no! Buy this book. There is no other book for the general population that so accurately depicts, both visually and with works, how to perform exercises the way Ian teaches them.

In fact, if I may be so bold, having this book will put you ahead of 99% of the 'general body-building' population.
--Darren Stehle

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Q. What's the difference between the Get Buffed! book and the Book of Muscle?

Compare GB and BOM to that of DVD restoration and color enhancement of classic movies. You can certainly have a great experience and see the value in the improved product. You will probably gain more viewers and spark a new founded appreciation for the original classic. Yet it is the original classic people will return to. It is this rediscovery of the classic that provides a deeper appreciation for the "remake". So, whether one is introduced first to the old or the new, they come full circle and reap a more complete understanding of Ian's holistic approach.
--Eric Shay


The basic differences are:

* GB books are based on 4 workouts a week. BOM book is based on 3 workouts a week.
* BOM has pictures. GB hasn’t – text only.
* BOM is hard back. GB are softer covers.
* BOM seeks to cover all aspects in one book. GB spreads it out over three.
* BOM references more research/science. GB doesn’t.
* BOM was written by two people. GB books by one.
--Ian King

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Q. I have a question about the Beginners Training program in the Book of Muscle...in weeks 5 and 6 (pages 271 & 272) of stage one, the program states that I should to 2 then 3 sets of each exercise, and 2 then 3 of each mini circuit (depending on the week). I just want to know if I am understanding this correctly because the workout appears that it would take more time then book says I should spend working out.  This is the way I understand it to be for week 6:

Exercise 1: 3 sets of 10-15 reps
Exercise 2: 3 sets of 10-15 reps
Exercise 3: 3 sets of 10-15 reps
Exercise 4: 3 sets of 10-15 reps

I would then repeat this mini circuit 3 times before moving on to the next mini circuit and repeating that mini circuit 3 times in the same manner (performing 3 sets of each exercise in each mini circuit). If I understand this correctly, the time for the workout would be close to 2 hours. Is this right or am I figuring something out wrong. Could you let me know if I am right, or steer me on the right track.

I understand that there is a little confusion on the Beginner program in the BOM. I have created a spreadsheet of the time it takes to do the exercises. You can plug in your numbers to see how long the workout should take. If you did max reps for max sets the total workout takes 89minutes. On the other side of the math is the fewest reps for the fewest sets are 38 minutes. So the workout lasts between about 40 minutes and 1hr and a half. This is a big range of variable that can change training drastically.

Remember, you want to do the least amount of work to get a response. Are you getting a good response from 1 set? What is your chronological age and what is your training age? Do you really need to do higher reps or more sets to get a response? Do you need to feel you need to feel smashed every time you leave the gym? Do you feel you can recover from a 90min workout? Do you have a job that requires physical labor? The questions could go on but you want to keep good records ad figure out what is going to work for you. Don't let this lead you to a procrastination problem because you can't figure out what works for you. Look at it as a bit of a challenge to understand yourself and how you work and recover

The questions above will help you decide if you need to do 2 or 3 circuits. If you are getting a good response from one round then do one. In the beginning stages of training, I don't think there is anything wrong with occasionally doing a long workout but you don't want to make a habit of it. If you have been training for a while you may want to emphasize intensity over volume.

You could periodize the long workout so that it looks something like this:

1st workout 1set
2nd workout 2 sets
3rd workout 3 sets just before a recovery week. Look to keep the intensity higher and the reps lower 10 rep end. This would only last 60mins This is what I would consider MAX time for the workout and only done occasionally IF you have superior recovery ability.I hope this helps.
--Elliott Bell KSI CMP

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Q. I am currently in stage 3, and need clarification on rest periods. In the book, for Stage 3 A-day, you suggest alternating bench press sets and seated row sets. How long do I rest between a 1x5 bench press set and the subsequent 1x5 set of seated rows? 2-3 minutes, or do I rest 2-3 minutes after the seated row, but use a shorted rest between it and the preceding bench press set?

Rest as long as you feel you need to recover from one exercise so it doesn't interfere with your ability to do the next exercise. Giving me the rep of 5 is useful and I could say 1-2 minutes, but I have no way of knowing to what level of fatigue you are able to go. I can do a set of 5 and need 10 minutes, or I can do a set of 5 and get away with 1-2 minutes. 2-3 minutes between bench and row is average.
--Ian King

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Q. I am working out at home with dumbbells.  Is it possible to do the BOM programs with dumbbells and get the full benefits?

DBs are fine. Or at least better than not doing the program. I am a fan of barbell use also but if they are not available make do.  You cannot get a better generic program, so go for it! Look for an opportunity down the track to do it as provided, including the use of barbells and other equipment recommended in the book. They do add something.
--Ian King

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Q. What workout should I go to after I finish the workouts in the Book of Muscle? 

You might want to look at any of the following:

a. Getting my Get Buffed! books, which have more advanced programs in them in general.

b. Designing your own program, using perhaps my book 'How to Write Strength Training Programs' as a guide, along with the content in the GB and BOM books to guide you.

c. Repeating the intermediate and advanced programs in the BOM.
--Ian King

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