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| Anthony Ellis's workout https://pick-up-artist-forum.com/viewtopic.php?f=137&t=130638 |
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| Author: | Reaver87 [ Thu Mar 08, 2012 6:39 pm ] |
| Post subject: | Anthony Ellis's workout |
Anyone know if it's legit or not? I'm the definition of an ectomorph. I work out 3-4 times a week and eat a lot but I've kind of plateaued at 185 lbs (I'm 6'3). I'm getting a little more definition but my mass isn't really increasing. Edit: I can't post a link because I don't have 5 posts yet. Will report back when I do. |
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| Author: | OTIS [ Thu Mar 08, 2012 9:29 pm ] |
| Post subject: | |
post your diet and training program |
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| Author: | Reaver87 [ Tue Mar 13, 2012 12:25 am ] |
| Post subject: | |
I loosely follow this regimen, but right now I'm only working out 3 times a week so I modify it a bit. My diet consists of a lot of chicken, pasta, milk, and other meat, nothing too strict or anything. Day 1: Chest, Shoulders, Back, Traps - Strength Workout Flat Bench Press (barbell): 4 sets of 3-6 Military Press (barbell): 4 sets of 3-6 Bent-over Row (barbell): 4 sets of 3-6 Barbell Shrug (barbell: 4 sets of 3-6 Day 2: Legs, Calves, Arms - Strength Workout Squats (all the way down!) (barbell): 4 sets of 3-6 Stiff-legged deadlifts (barbell or dumbbell): 4 sets of 3-6 Standing calf raise (machine) 4 sets of 3-6 Standing barbell curl: 3 sets of 3-6 Close-grip bench press (barbell): 3 sets of 3-6 Day 4: Chest, Shoulders, Back, Traps - Size Workout Incline Dumbbell Press: 2 sets of 6-10 Decline Dumbbell Press: 2 sets of 6-10 Dumbbell Military Press: 2 sets of 6-10 Lat Pulldowns: 2 sets of 6-10 Single-Arm DB row: 2 sets of 6-10 Row to Neck (cable): 2 sets of 6-10 Day 5: Legs, Calves, Arms - Size Workout Barbell Front Squat: 3 sets of 6-10 Stiff-leg deadlift (barbell or dumbbell): 3 sets of 6-10 Seated calf raise (machine) 2 sets of 6-10 Preacher curl (free weight) 3 sets of 6-10 Lying tricep extension (barbell) 3 sets of 6-10 |
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| Author: | OTIS [ Tue Mar 13, 2012 5:29 am ] |
| Post subject: | |
What I would recommend is widening your training split, for example training chest and back and shoulders on separate days, and doing about three to four exercises with three to four sets each. Also, instead of going from 3-6 reps to 6-10, i would do it at least 10+ on the lighter days to have a more shocking effect as you bounce from heavy weight low reps to lower weight more reps. Basing on what you said that you are training three times a week, you probably are working or are often busy. If you cant make time to create a training split that makes you train for longer and more often during the week you should stick with what you have, its fairly solid compared to most other splits posted here. Also view my thread at the top of the subforum to see if the nutrition tips could be of any use to you |
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