Ian Coleman

Ian Coleman
Quick Stats
Ian Coleman has written over 150 articles on muscle building and fat loss, and is recognized as one of the most knowledgeable muscle building trainers on the planet.

Ian Coleman has written over 150 articles on muscle building and fat loss, and is recognized as one of the most knowledgeable muscle building trainers on the planet. He specializes in helping hard gainers to reach their goals through the use of sensible and simple training approaches. Ian also knows how to get shredded. Over the last several years, seven of his clients have placed first or second in bodybuilding or fitness competitions.

Recently, Ian Coleman has ventured into fitness modeling. He has appeared in several TV commercials, and is hoping to land work as a magazine fitness model as well.

Ian Coleman's Content

Fast & Furious: 21 Day Shredding Workout Cycle And Diet
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.
3.1M Reads 946 Comments
4 Day Superset Focused Muscle Building Workout
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.
189.4K Reads 20 Comments
5 Day Superset Focused Muscle Building Workout
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.
230.4K Reads 45 Comments
Double Split Training: 3 Month Specialization
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!
230.2K Reads 26 Comments
50 Rep Fat Loss HIIT And Kettlebell Workout
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.
173.8K Reads 16 Comments
Muscular man in red tank doing single arm hammer curls at gym.
Build muscle as quickly as possible using this 20-week program that features 3 unique stages: neuromuscular adaptation, conditioning, and maximization.
838.8K Reads 93 Comments
HIML-4 Maximum Muscle Building Workout System
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.
4M Reads 1.2K Comments
Get Crazy Ripped With These 8 Tips
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.
558.8K Reads 53 Comments
The Zig Zag Diet Approach
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.
61K Reads 30 Comments
The Zig Zag Bulking Approach
A bodybuilding bulking method that helps pack on muscle mass while minimizing fat gain. Based on the latest science.
62.3K Reads 45 Comments
Bulking For Natural Bodybuilders
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!
169.4K Reads 64 Comments
3 Healthy Bulking Foods for Hardgainers
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.
303.4K Reads 52 Comments
Gym Rat Joe: It's Time for that Routine to Go!
Gym Rat Joe: there's more to bodybuilding then bicep curls, bench press and sit-ups. Are you ready for gains? Then read on...
30K Reads 35 Comments
Fast Food for Bodybuilders
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.
218.1K Reads 12 Comments
Big Arms: What to Know, How to Grow
There are many myths and hyped claims about arm size in the realm of bodybuilding. Find out the truth, and grow your arms.
405.2K Reads 61 Comments
Arm Yourself with These 7 Bicep Blasters
Want bigger biceps? Try these 7 training techniques and tactics. They won't disappoint!
31.8K Reads 10 Comments
Bodybuilder doing chest flys in the gym
Old school volume training was popularized by Arnold Schwarzenegger. This new approach focuses on volume training for natural bodybuilders.
30.7K Reads 2 Comments
A Look at 4 Food Myths
Salt. Butter. Red meat. Protein rich diets. Find out which of these are harmful to the body, and which aren't so bad.
23.9K Reads 0 Comments
Shirtless muscle man doing incline bench press exercise
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!
49.1K Reads 18 Comments
Building Strength and Mass with Negatives
Want to increase the intensity and variety of your muscle building routine while adding muscle mass and strength? Introducing negatives!
88.2K Reads 15 Comments
Posted on: Wed, 06/01/2016 - 14:20

I love Ian Coleman's work.

He's still got a few typo's in the HIML-4 page though.


Posted on: Thu, 05/08/2014 - 08:44

Hello.how can I contact with ian coleman

Posted on: Sun, 04/20/2014 - 13:19

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

Posted on: Thu, 01/31/2013 - 06:23

I don't understand how to perform week 2 of HIML,intensity week.Can anyone help?

M&S Team Badge
Posted on: Thu, 01/31/2013 - 11:10

Any questions you might have are likely answered in the posts above. Let us know if you still have any specific question.

Posted on: Sat, 04/20/2013 - 12:50

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.

handdicaped guy
Posted on: Tue, 01/22/2013 - 09:20

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

r kalra
Posted on: Mon, 08/06/2012 - 02:22

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