Anthony Ellis program?
- Thread starter inkoh8
- Start date
I begin each workout with 5 mins of cardio to get my blood flowing and warm up, then I do a quick light stretch of whichever muscles I am working that day.
Monday:
Chest
Shoulders
Triceps
Abs
Wednsday:
Legs
Friday:
Back
Biceps
Abs
I do 7 weeks of heavy lifting, then switch to 10x10's with a similar schedule for 3 weeks. Then its back to massing again. I take a 2 week break as well from supps and training.
Monday:
Chest
Shoulders
Triceps
Abs
Wednsday:
Legs
Friday:
Back
Biceps
Abs
I do 7 weeks of heavy lifting, then switch to 10x10's with a similar schedule for 3 weeks. Then its back to massing again. I take a 2 week break as well from supps and training.
Hey you guys, be smart; download it illegally. Its not too bad. Its accually one of the first things I saw when I first started weight training. I'll sum the book up for you: dont overtrain, eat a lot of protein (calories), get enough rest, train heavy, yadda yadda yadda.
niceone said:Yeah I would advise against working out for over 1 hour and 15 mins anyhow, your body pretty much goes into a CATABOLIC state by that point anyhow and what your body needs is a quick shot of HG carbs to spike insulin replenish glycogen stores..
Im usually in the gym for 1 hour and I come in, see guys working out, and then leave and say bye to them and they are like "dude, you just got here!"
I say " I get in, and I get out.." Long drawn out workouts are counter-productive, unless you are on enhancers.
3 times a week, each major muscle group hit HARD once, abs twice. Working like a charm for me
I want to say that I'm first and foremost bored of cortisol. Your body does not automatically go catabolic after an hour and 15 minutes. Cortisol does not automatically rise on a magic hour and minute. The information on cortisol that's out there is way over-generalized. The amount of cortisol in the body during training is dependant upon: rest intervals, training capacity, dietary intake previous to training, carb/protein/BCAA intake during training, and other factors.
As an example, Johnny works out for an hour and a half and sips on a carb/protein drink during training and takes 3 minute rest intervals between sets. His cortisol levels are not going to be that high.
niceone said:
You're kidding, right? Please don't tell me that you're going to tell me that if you sip on a carb drink during or before training that your insulin levels will spike early then crash in the middle of your training leaving you with rampant cortisol levels and a training session that was for nothing. Or maybe that if you consume calories while training you won't have optimal blood flow to the muscles because some of it will be diverted to the digestive process.
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No, thats not it at all actually.
drinking or eating anything during your workout will lower your GH release. GH is responsible for the production of IGF-1. You want to maximize GH levels during and after your workout to maximize your production of IGF-1 right? High GH levels after your workout equal high releases of IGF-1. This isnt some crazy myth.. it is science.
But honestly, I dont want to get in a debate here. This is what I believe, and you have what you believe.. thats cool.
drinking or eating anything during your workout will lower your GH release. GH is responsible for the production of IGF-1. You want to maximize GH levels during and after your workout to maximize your production of IGF-1 right? High GH levels after your workout equal high releases of IGF-1. This isnt some crazy myth.. it is science.
But honestly, I dont want to get in a debate here. This is what I believe, and you have what you believe.. thats cool.
Yes, I'm familiar with what you are saying. However, what it really boils down to is sufficient total calories/protein over the course of the day (24 hour in considerations for protein synthesis). The problem with most of the studies is that they are done in the fasted state which confuses things.
Also, glycogen depletion from the typical workout just isn't that big unless you're doing
a. old school 2-3 hour weight workouts
b. doing a specific depletion workout.
The real bottom line and what matters is that total nutrients over a 24 hour period is much more important than getting in X number carbs/protein PWO. Like I said, nearly every study is geared towards those in a fasted state and not those that had been consuming nutrients over the course of a day prior to training.
Like I said before, consuming protein/carbs during workout will suppress cortisol which is the real culprit that suppresses the release of hGH.
There are also many studies that show that protein pre-workout is much more beneficial than protein PWO.
And since we're on the science kick. Nutritional and exercise science researchers (in their book Nutrient Timing) John Ivy and Robert Portman. Here's what they recommend for pre/during and post-workout (based on studies they looked at):
starting 10 minutes prior to and during workout:
dextrose/malto/sucrose- 20-26g
whey protein- 5-6g
leucine- 1g
vit C- 30-120mg
vit E- 20-60IU
sodium- 100-250mg
potassium- 60-120mg
magnesium- 60-120mg
post workout:
dextrose/malto/sucrose- 40-50g
whey protein- 13-15g
leucine- 1-2g
glutamine- 1-2g
vit C- 60-120mg
vit E- 80-400IU
this is based on weight<200 lbs, for >200 lbs increase post workout amounts by 50%
The time when all this "OMG...must get something in me" stuff really matters is when someone is waking up and training on an empty stomach. Then you'd want something very fast digesting so you don't throw up. A glass of skim milk might be workable, gatorade + whey should be just fine. Start on it 15 minutes before you start lifting (it should only take 5 for it to get into your bloodstream anyhow) and sip through the workout, eat afterwards.
And pre-workout appears to work better: even with the fastest protein, it still takes an hour to get any decent level of aminos into the bloodstream. Taken pre-workout, the protein should be available as soon as workout ends. Then again, a whole meal eaten about 2 hours out from workout does the same thing since it'll still be digesting when the workout is over.
I mean, let's get realistic...since hGH is predominately relased while you sleep, sleeping would be your best bet.
But like you said...it's science.
Also, glycogen depletion from the typical workout just isn't that big unless you're doing
a. old school 2-3 hour weight workouts
b. doing a specific depletion workout.
The real bottom line and what matters is that total nutrients over a 24 hour period is much more important than getting in X number carbs/protein PWO. Like I said, nearly every study is geared towards those in a fasted state and not those that had been consuming nutrients over the course of a day prior to training.
Like I said before, consuming protein/carbs during workout will suppress cortisol which is the real culprit that suppresses the release of hGH.
There are also many studies that show that protein pre-workout is much more beneficial than protein PWO.
And since we're on the science kick. Nutritional and exercise science researchers (in their book Nutrient Timing) John Ivy and Robert Portman. Here's what they recommend for pre/during and post-workout (based on studies they looked at):
starting 10 minutes prior to and during workout:
dextrose/malto/sucrose- 20-26g
whey protein- 5-6g
leucine- 1g
vit C- 30-120mg
vit E- 20-60IU
sodium- 100-250mg
potassium- 60-120mg
magnesium- 60-120mg
post workout:
dextrose/malto/sucrose- 40-50g
whey protein- 13-15g
leucine- 1-2g
glutamine- 1-2g
vit C- 60-120mg
vit E- 80-400IU
this is based on weight<200 lbs, for >200 lbs increase post workout amounts by 50%
The time when all this "OMG...must get something in me" stuff really matters is when someone is waking up and training on an empty stomach. Then you'd want something very fast digesting so you don't throw up. A glass of skim milk might be workable, gatorade + whey should be just fine. Start on it 15 minutes before you start lifting (it should only take 5 for it to get into your bloodstream anyhow) and sip through the workout, eat afterwards.
And pre-workout appears to work better: even with the fastest protein, it still takes an hour to get any decent level of aminos into the bloodstream. Taken pre-workout, the protein should be available as soon as workout ends. Then again, a whole meal eaten about 2 hours out from workout does the same thing since it'll still be digesting when the workout is over.
I mean, let's get realistic...since hGH is predominately relased while you sleep, sleeping would be your best bet.
But like you said...it's science.
A summary Lyle wrote for power and bulk
***
The basic deal is this
you take a bunch of people and make them fast overnight; this is done to minimize variables
then you weight train them
and if you don't feed them, they stay catabolic
and if you do feed them within a fairly short period of time, they revert to an anabolic state: carbs + protein works beter than either alone. and if you give them pre-workout nutrients vs. post they get a bigger effect. Which makes sense, a meal drank immediately after workout isn't even available for a little while. a meal drunk before workout will provide nutrients as soon as the training is over.
key words: fast overnight
no food in your stomach for 8+ hours, no nutrients in your bloodstream
of course you can't go anabolic, no food = no nutrients = catabolic state. durrrrrr
if you've eaten a solid meal within 2-3 hours of your workout (which you're probably doing if you're a big boy with big boy food requirements), it's probably moot anyhow. because that meal will still be releasing nutrients into he system for at least a good 5 hours, maybe longer. it covers pre/during and post workout nutrition.
will pre/during/post liquid workout nutrition hurt? no. Not unless having stuff in your gut acutely makes you vomit.
will it make the difference in gaining and not gaining assuming the rest of your diet isn't retarded given the issues above? probably not.
yeah, if you train first thing in the morning, I'd say get something in your system. If for no other reason than to get blood sugar up. Glass of skim milk, protien powder in gatorade, whatever. Eat afterwards for sure.
if you train in any non-fasted condition and don't have a ton of time between your last meal and training and your training isn't like 3 hours long, this all becomes rapidly non-important (but it give bodybuilders something else to worry about).
other issues: some people aren't hungry after workout, liquids can be more *convenient*. like I said, 2 glasses of milk provides 24 grams of carbs and 16 grams of high quality protein (a combo of whey and casein, booyah). works just fine post-workout, eat a real meal an hour later.
one issue: if your workouts are very long, an hour or more, crashing blood glucose becomes an issue. Sipping on a drink of gatorade (throw in a little bit of whey protein) starting 5-10 before workout and through can help prevent this.
my hints: chocolate whey protein in fruit punch gatorade tastes like ass. and not good ass.
it works pretty well in orange.
***
The basic deal is this
you take a bunch of people and make them fast overnight; this is done to minimize variables
then you weight train them
and if you don't feed them, they stay catabolic
and if you do feed them within a fairly short period of time, they revert to an anabolic state: carbs + protein works beter than either alone. and if you give them pre-workout nutrients vs. post they get a bigger effect. Which makes sense, a meal drank immediately after workout isn't even available for a little while. a meal drunk before workout will provide nutrients as soon as the training is over.
key words: fast overnight
no food in your stomach for 8+ hours, no nutrients in your bloodstream
of course you can't go anabolic, no food = no nutrients = catabolic state. durrrrrr
if you've eaten a solid meal within 2-3 hours of your workout (which you're probably doing if you're a big boy with big boy food requirements), it's probably moot anyhow. because that meal will still be releasing nutrients into he system for at least a good 5 hours, maybe longer. it covers pre/during and post workout nutrition.
will pre/during/post liquid workout nutrition hurt? no. Not unless having stuff in your gut acutely makes you vomit.
will it make the difference in gaining and not gaining assuming the rest of your diet isn't retarded given the issues above? probably not.
yeah, if you train first thing in the morning, I'd say get something in your system. If for no other reason than to get blood sugar up. Glass of skim milk, protien powder in gatorade, whatever. Eat afterwards for sure.
if you train in any non-fasted condition and don't have a ton of time between your last meal and training and your training isn't like 3 hours long, this all becomes rapidly non-important (but it give bodybuilders something else to worry about).
other issues: some people aren't hungry after workout, liquids can be more *convenient*. like I said, 2 glasses of milk provides 24 grams of carbs and 16 grams of high quality protein (a combo of whey and casein, booyah). works just fine post-workout, eat a real meal an hour later.
one issue: if your workouts are very long, an hour or more, crashing blood glucose becomes an issue. Sipping on a drink of gatorade (throw in a little bit of whey protein) starting 5-10 before workout and through can help prevent this.
my hints: chocolate whey protein in fruit punch gatorade tastes like ass. and not good ass.
it works pretty well in orange.
uhhh the photos look photoshopped....
looks like he took his head and put it on some skinny kid's body cuz his face is black but his body skin is completely different color.
looks like he took his head and put it on some skinny kid's body cuz his face is black but his body skin is completely different color.
standAPART said:
Typical thread. Know it alls posting about something that they know nothing about. Makes me wonder what other mis-information they are giving out.
For the record here, I was one of Anthony's original clients when I lived in New York. I worked with him from 1999 to 2005, until HE decided to move a VERY SUCCESSFUL personal training business in another direction. I Know for a fact that in 2000 he was charging over $100/hour and booked solid for 4 mths in advance. Doesn't sound "mediocre" to me... Instead of being a hater, maybe you can learn something about building a business, lol.
Did I get results? Well YES! I wouldn't have been around for that long if I did not. Is his information better than anyone else's, well it depends on who you are listening to. Better than the info on most forums, most certainly. Most board of full of kids who don't have a clue, but think they have it all figured out. Sorry, wrong.
Is he an expert? Well, what constitutes an expert in your mind? You don't need a license to be a trainer we all know. And the licenses people brag about aren't much to brag about, lol. There is no "real" certifying board for trainers, so what do you do??? Find one with a lot of letters after their name? NO. You find one who knows what you need to know. And educates in a manner that works for you. In this respect Anthony's info is solid. Oh and someone who walks the walk is good also. It's more motivational than having a fat trainer. Right?
Anyway, there are very few "revolutionary" strategies in muscle building, but it's the set up, implementation and follow through that make the difference.
So while all you "experts in your own mind" are looking for the latest, greatest pill or wasting life arguing over the best way to bring out your bicep peak, know that there are many guys in the gym right now- Getting big. Getting strong. They don't know about the latest supplement and they don't care. They Eat "regular" foods and they don't give a rat's ass if they should turn their toes outward or inward when doing calve raises, lol. Lift the freaking weight, eat some freaking food and sit your a s s down.
p. roger
again, theres no need to spend that kind of money when you can get the same results for cheaper. its both silly and sad to see how gullible people are.bronxrv said:
he doesnt even come close to comparing to people like mark rippetoe, glenn pendlay, bill starr, alywn cosgrove, chad waterbury, joe defranco, josh henkin, etc. many, many people are using their programs (often for free on the internet) and are getting results with the help of forums like this one (again for free).
I disagree. I don't think it's silly or sad. No disrespect, but those names you mentioned mean nothing to me, and like many adults with busy lives, nor do I care to spend time trolling the internet trying to find out what they are about. Free does not motivate me. Offline or online, if I want something, I will pay to get exactly what I want. Would any of you expect a personal trainer to coach you for free? Remember, you are not getting some secret, unknown training methods, what you are paying for is their experience.
When you line up to get some "maybe" supplement (maybe it does someting, maybe it doesn't) do you pay after you get results? Hell no, but I don't see anyone ripping the people dropping $50, $60 and $70 for that junk.
Instead of pissing away your money, might as well buy something that you can learn from, like information. A much better purchase IMHO.
In my experience, the best things are not always free. On the Internet, like in life, you get what you pay for. If everything was solved for free on the Internet, then why do you continually get the same questions over and over? I will tell you, it's because there is no "one" way for everyone. There is no one voice that everyone will identify with.
You identify with those people you mentioned, but I may not. Anthony Ellis may not appeal to you, but I'm pretty sure he has touched more lives than most of the people you named. So he's doing something right. I guess there is room for more options, like it or not.
Good luck all!
p.r.
When you line up to get some "maybe" supplement (maybe it does someting, maybe it doesn't) do you pay after you get results? Hell no, but I don't see anyone ripping the people dropping $50, $60 and $70 for that junk.
Instead of pissing away your money, might as well buy something that you can learn from, like information. A much better purchase IMHO.
In my experience, the best things are not always free. On the Internet, like in life, you get what you pay for. If everything was solved for free on the Internet, then why do you continually get the same questions over and over? I will tell you, it's because there is no "one" way for everyone. There is no one voice that everyone will identify with.
You identify with those people you mentioned, but I may not. Anthony Ellis may not appeal to you, but I'm pretty sure he has touched more lives than most of the people you named. So he's doing something right. I guess there is room for more options, like it or not.
Good luck all!
p.r.