This 3 week fat burning cycle focuses on low-carb food choices and hardcore workouts that restrict rest between sets, finishing with intense 15 minute cardio sessions.
This is a 4 day workout variation of one of the most popular training systems on M&S. You will hammer your muscles into effective growth using timed sets and supersets.
A quality change of pace, this routine sets aside squats, deadlifts and flat bench press and hammers your muscles into new growth using timed sets and supersets.
It's time to go retro. This 3 month specialization program has you in the gym for 10 workouts each week. Back it with plenty of sleep and food for all kinds of gains!
Blast fat using only a kettlebell, bodyweight exercises and some HIIT treadmill sprinting. Exercises move along in a taxing 10 to 50 rep progression pattern.
Build muscle as quickly as possible using this 20-week program that features 3 unique stages: neuromuscular adaptation, conditioning, and maximization.
HIML-4 is a highly effective four week muscle building workout system that cycles between heavy days, intense workouts, and moderate to light weight training days.
Eight tips and tricks to get your cutting diet headed in the right direction. This article also include bonus hot tips that are proven to work.
Stagger your alories and help your body lose fat and gain muscle at the same time. A zig zag diet approach is a proven and effective way to avoid ruts.
A bodybuilding bulking method that helps pack on muscle mass while minimizing fat gain. Based on the latest science.
Learn how to "lean bulk" - gain muscle mass without gaining fat. Let's set the record straight, bulking for extended periods is not a good idea!
The bodybuilding bulking process doesn't have to be unhealthy. These three foods can add plenty of daily calories to your bulking diet, without costing an arm and a leg.
Gym Rat Joe: there's more to bodybuilding then bicep curls, bench press and sit-ups. Are you ready for gains? Then read on...
Eating on the run can be difficult for a dedicated bodybuilder. Learn which fast food meals are the best, and which fast food restaurants you should avoid.
There are many myths and hyped claims about arm size in the realm of bodybuilding. Find out the truth, and grow your arms.
Want bigger biceps? Try these 7 training techniques and tactics. They won't disappoint!
Old school volume training was popularized by Arnold Schwarzenegger. This new approach focuses on volume training for natural bodybuilders.
Salt. Butter. Red meat. Protein rich diets. Find out which of these are harmful to the body, and which aren't so bad.
Have you ever taken the time to understand bench press form and setup? Boost your bench numbers now, and pack on some serious chest and tricep mass!
Want to increase the intensity and variety of your muscle building routine while adding muscle mass and strength? Introducing negatives!
I love Ian Coleman's work.
He's still got a few typo's in the HIML-4 page though.
Hello.how can I contact with ian coleman
Hi I am planning starting the 20wk quick start program tommorow. I have been working out on and off now for a few years now. But have only started again recently for the 6-8wks. And have already started to see some gains. Should I start on level 2? Or alternatively as I like to work out 3-4 times a week, can I work in an extra days shoulders on stage 1?? I want to do the program properly so any advice at all would be very much appreciated. Thanks
I don't understand how to perform week 2 of HIML,intensity week.Can anyone help?
Any questions you might have are likely answered in the posts above. Let us know if you still have any specific question.
Hey I had legit question about HIML 4 but it seems the comment section there is dead. I thought I'd try to contact you directly but I'm not sure how besides replying to a comment of yours. I wanted to know if I could skip front squats on heavy week. I have a problem doing them, especially when going heavy. Also, I am going to buy a dip belt but until I do, is there an alternate to weighted dips and weighted pull ups I can do? I would highly appreciate a response, brother.
Because of medicinally reasons(I’m Handicapped)(rare brian disorder) I can only lift a max of 20 lbs HELP! What can I do, when I can’t do a lot?I’m w/o at home since I can’t drive anymore.I’m in a wheel chair but I can walk holding on to a treadmill. W/O mostly from the floor .Doc cleared me to w/o.Had a trainer work with me but he left.Just want to get fit & trim I think with the lbs I lift that’s all I can do.Lifting heaver make me shake, then I go out of form, and hurt myself.Can You HELP Me.I’m motivated
Right now I'm on a 3 day w/o 2 sets of 100 back,chest ,air squats.Since i change time and weight I'm always shock the body all exercise is done on floor.
My goal right now is the fit look I'm 5'11" 209 going down to 170
pl.clarify paramid valume training. in this training u have mentioned do 6,8,10,14 reps ok but in 6reps i lift heavy weight bt when i do 10-14 reps in 3rd-4 set i am unable to lift with the same weight.is that correct? in 10-14 reps weight becomes less