Ask iSatori -- Q&A with Team iSatori

[BubsNBean]

My workouts last 45 to 60 minutes tops. I do a push/pull/leg split.

So much this. Sometimes my leg day takes longer because old-lady joints and rest periods, but overall I'm in and out in less than an hour. Quality, not quantity.

[RoadPigJohn]

In response to the question about Carnitine LS3.. I took this directly from the iSatori website.

L-CARNITINE LS3 with an exclusive blend, called CarniTone™, which combined the three most effective and clinically studied forms of Carnitine : L-Carnitine base (the most widely used form), Acetyl-L-Carnitine (the most usable form) and L-Carnitine L-Tartrate (the most studied form for recovery after exercise).

Thanks for the clarification.

[Sean26607]

Drive time to gym: 23 mins (without traffic)
Weights: around 45 mins
Cardio: 30mins LISS post
Drive time back: same

~2 hours

[ExtremeOne74]

Exactly. We don't grow in the gym. Two hour eod whole body workouts and not enough food is a sure fire way to not only NOT gain muscle but to likely lose muscle or get hurt.

Hard, intense workouts. Plenty of rest. Plenty of quality calories is the way to go.

[ExtremeOne74]

One easy way to get extra cals is add a high quality, high calorie protein supp like Hyper Gro. Nic knows how much I use and love it!

[ntroupe]

My workouts last 45 to 60 minutes tops. I do a push/pull/leg split.

I am with ExtremeOne as far as 45 to 60 minutes tops from a training standpoint. I don't think you need to spend hours in the gym to have an effective workout.

[ntroupe]

One easy way to get extra cals is add a high quality, high calorie protein supp like Hyper Gro. Nic knows how much I use and love it!

Chocolate PB!!

[Clarko]

YES. I do. Get in and get out. I personally can eat 3000 calories just before crushing a leg workout and be fine. My guess is your workouts are too long and your blood sugar is crashing making you feel sick. I would eat what you can 45 to 60 minutes prior. Protein, complex carbs, and a good fat. During workout try utilizing intra workout carbs.

You keep saying how much you eat. I have my doubts that you are consistently eating what it takes. I've been coaching people a long time and I've heard the "I eat so much" story dozens of times. Only to determine that they are not eating anywhere near what it takes

Hmm okay, I probably won't follow this program much longer. (unless my body keeps responding to it) I'm going to weigh myself a few times too. I'm also going to take a look at some of the programs mentioned in this thread, and try them out. I'm also going to try to fix my pre-workout and intra-workout nutrition for now. I do eat quite a bit though lol, maybe not enough for my height and goals. I would post everything I eat, but I'll skip that since I don't feel like that's something other's can learn from. I don't want to get too specific to me.

I trust team isatori, because you all are more advanced than me, especially extremeone. There are alot of people out here that say otherwise about results from high volume, even nattys. I personally do think this workout would be better if I split it in half, and did it everyday. The program I'm following is one of Leeroy Colbert's routines (with a small amount of accessory work I added in). A natural legend himself, he said that most people drop the weights like their on fire too soon, and could benefit from the extra volume. He also has a program he claims to have gotten results from called The Blitz. It's 90 sets with one min of rest between each. He only recommended it for advanced trainee's, and says to only do it 3 times per week. He also says not to do The Blitz for an extended period of time, to switch back to lower volume. I personally will never do quite that much volume, because that's how I slipped a disc in my back from overtraining. The 46 set workout is taking me about 1.5 to 1.75 hours. I'm confident I could cut it down to an hr and ten or twenty mins, if I warmed the whole body up first, and was real strict with the one min of rest on all sets.

[ExtremeOne74]

All I can do is offer my opinion based on 20 years experience much of which I spent coaching and prepping physique competitors. At the end, you do what you think is best.

[Sean26607]

When all else fails- just take a step back, breathe and think WWKD.

[ntroupe]

When all else fails- just take a step back, breathe and think WWKD.

^^^^^ Not only is he a Member of the WWKD Fan Club.. he is also the president!

[Clarko]

All I can do is offer my opinion based on 20 years experience much of which I spent coaching and prepping physique competitors. At the end, you do what you think is best.

Don't worry I took your advice to heart. I'm already looking into DC training, and the other programs, and trying to plan my next method of attack. (which I should be transitioning to sooner, thanks to you) I like to be the lab rat sometimes though. The more I experiment on myself, the more I will learn about myself and weight training. The program I'm doing right now is very different from what I was doing before, and in the past, different has worked well for me. Maybe when I switch to one of your recommended programs, I'll see mega gains because it's very different from my program now too.

I'll throw out another question, Anybody ever do crossfit? There is some local crossfit gyms around town here (expensive), from what I understand it's a group workout? I'm more of a loner, and don't really like group workouts. Do you think it could help put a different outlook on training though? I guess one of my goals is to be alpha too, and be ready for any type of physical event. Is there any other type of sport training programs team isatori would recommend? I'm interested in those obstacle races, they look fun. Ideally, I would like to be able to tackle anything like that.

[ExtremeOne74]

Crossfit is awful. Moving on.

[ExtremeOne74]

Sean and nic....you guys rock. Lol.

[ExtremeOne74]

Ok. Back to crossfit. The elite in that sport....and I do say sport....are AMAZING. I have nothing but the most respect. Much more impressive than donning a banana hammock and getting oiled up. But for average people I do not like. Little concern about form. Competitive so egos could come into play. Big risk of injury.

[ntroupe]

I have the same view on crossfit as ExtremeOne. The elite in that sport are amazing. The training if done properly is great too. The problem I have is some gyms are so bad when it comes to teaching technique on lifts that it becomes dangerous very quickly. Oly lifts are great but also very tough to perform correctly and can be very hard to coach in a large group setting. Having worked as an assistant strength coach at the college level nothing got me more nerved up than the day I started working with incoming freshman teaching them how to perform some of those lifts.

I would just make sure you do your homework on the crossfit gym you are thinking about joining.

[Sean26607]

Sean and nic....you guys rock. Lol.

Easy AF clients with simple responses

[Sean26607]

Don't worry I took your advice to heart. I'm already looking into DC training, and the other programs, and trying to plan my next method of attack. (which I should be transitioning to sooner, thanks to you) I like to be the lab rat sometimes though. The more I experiment on myself, the more I will learn about myself and weight training. The program I'm doing right now is very different from what I was doing before, and in the past, different has worked well for me. Maybe when I switch to one of your recommended programs, I'll see mega gains because it's very different from my program now too.

I'll throw out another question, Anybody ever do crossfit? There is some local crossfit gyms around town here (expensive), from what I understand it's a group workout? I'm more of a loner, and don't really like group workouts. Do you think it could help put a different outlook on training though? I guess one of my goals is to be alpha too, and be ready for any type of physical event. Is there any other type of sport training programs team isatori would recommend? I'm interested in those obstacle races, they look fun. Ideally, I would like to be able to tackle anything like that.

I think you (like me) need to stop over-thinking things. I think you're driving yourself crazy with new training regiments. Just grab something simple and proven. Stick with it for a while then switch it up when you think it's that time.

Don't take offense to this, but you are all over the place.

[ExtremeOne74]

I think you (like me) need to stop over-thinking things. I think you're driving yourself crazy with new training regiments. Just grab something simple and proven. Stick with it for a while then switch it up when you think it's that time.

Don't take offense to this, but you are all over the place.

This. Big muscles do 12 to 15 sets of basic compound movements. Once a week. Smaller muscles do 9 to 12 basic movements once per week. Plenty of quality food: chicken, eggs, beef, fish, iSatori protein. Rice, oats , potatoes, Ezekiel bread. Nuts, avocados, nut butter's, oils. Veggies. 5 to 6 meals a day. Plenty of sleep. Repeat this week after week for years. Do that I bet you progress.

[Clarko]

I think you (like me) need to stop over-thinking things. I think you're driving yourself crazy with new training regiments. Just grab something simple and proven. Stick with it for a while then switch it up when you think it's that time.

Don't take offense to this, but you are all over the place.

No offense taken, but I don't feel like I'm going crazy. I'm not trying to start crossfit rn, and after hearing what team isatori thinks, I prob never will. I also don't switch my routine all the time. I'm just trying to get the knowledge while the Q and A is up, for me and everyone else. I def want to implement a more practical form of training at some point, and try some different programs like the ones mentioned here. I forget what that type of training is called, but stuff like box jumps are something I never do. I don't ever plan on competing in BB or PLing, but may compete in another physical activity. I trained for about 4 years, liked where I was at, then had that injury. I was out of it completely for about 3.5 years, and have been back at it for about 1.5 years. I felt like I was brand new to training after that long break, and was really weak. I still would like to progress more, but wouldn't consider myself a complete beginner. Learning some new exercises and techniques, along with trying different stuff out is part of what keeps it exciting for me!

[BubsNBean]

No offense taken, but I don't feel like I'm going crazy. I'm not trying to start crossfit rn, and after hearing what team isatori thinks, I prob never will. I also don't switch my routine all the time. I'm just trying to get the knowledge while the Q and A is up, for me and everyone else. I def want to implement a more practical form of training at some point, and try some different programs like the ones mentioned here. I forget what that type of training is called, but stuff like box jumps are something I never do. I don't ever plan on competing in BB or PLing, but may compete in another physical activity. I trained for about 4 years, liked where I was at, then had that injury. I was out of it completely for about 3.5 years, and have been back at it for about 1.5 years. I felt like I was brand new to training after that long break, and was really weak. I still would like to progress more, but wouldn't consider myself a complete beginner. Learning some new exercises and techniques, along with trying different stuff out is part of what keeps it exciting for me!

Have you ever looked at PHAT or PHUL? These are both well-established training programs that will give you a good mix of compound lifts and accessory movements.

My very simple recommendation is to pick a professionally written program for beginners and stick to it for at least a full cycle. Then regroup, reconsider, and adjust as necessary.

I favor the KISS mentality on most things. And no, I'm not trying to make out with you.

[ExtremeOne74]

I'm either simpler. Just the basics. Deads, squats, leg press, incline bench, rows etc. Each week do more reps or weight than previous. As you grow inch cals up. Repeat. Repeat. Repeat.

[Killshot1]

Why did you guys get rid of EatSmart protein powder? It was by far my absolute favorite protein for some years. I used to always stock up at the Arnold in years past, it just clicked this year that you didn't have it, I asked a guy working the booth and he said it was discontinued.



Rip sweet sweet delicious, chocolate chippy thick protein. You are missed.

[Clarko]

Have you ever looked at PHAT or PHUL? These are both well-established training programs that will give you a good mix of compound lifts and accessory movements.

My very simple recommendation is to pick a professionally written program for beginners and stick to it for at least a full cycle. Then regroup, reconsider, and adjust as necessary.

I favor the KISS mentality on most things. And no, I'm not trying to make out with you.

Yeah I've actually done PHAT in the past! It's been a very long time though. Those are some good ones to add to the list.

I'm either simpler. Just the basics. Deads, squats, leg press, incline bench, rows etc. Each week do more reps or weight than previous. As you grow inch cals up. Repeat. Repeat. Repeat.

I hear you. This is actually alot of what I did when I first got back into training. I didn't even have a program, and just did about 4-10 reps to failure of some of the main exercises. I started out full body, then split it upper and lower after awhile, and once I got too eager for more accessory work I did the full on bodypart split. I'll definitely never ignore the big compound movements, and am not against going back to a very simple routine. Sometimes it is hard for me to completely ignore the accessory work though. I've got some strange trap exercises I do with dumbells and cables (learned recently from jeff cavalier on youtube, feel it in the traps great!). Ab/core exercises, and even stuff like rotator cuff strengthening exercises that I enjoy incorporating.

[Sean26607]

Why did you guys get rid of EatSmart protein powder? It was by far my absolute favorite protein for some years. I used to always stock up at the Arnold in years past, it just clicked this year that you didn't have it, I asked a guy working the booth and he said it was discontinued.



Rip sweet sweet delicious, chocolate chippy thick protein. You are missed.

The ES bars were legit too!

[ntroupe]

I favor the KISS mentality on most things. And no, I'm not trying to make out with you.

^^^ She is lying. I have the PM to prove it! jk

(Bubs-- please dont send the mountain that is your husband after me. )

[ntroupe]

Why did you guys get rid of EatSmart protein powder? It was by far my absolute favorite protein for some years. I used to always stock up at the Arnold in years past, it just clicked this year that you didn't have it, I asked a guy working the booth and he said it was discontinued.



Rip sweet sweet delicious, chocolate chippy thick protein. You are missed.

Not going to lie I miss that stuff too and the bars!! Both were so good. The reason we got rid of it basically came down to cost.

[marauder13]

Not going to lie I miss that stuff too and the bars!! Both were so good. The reason we got rid of it basically came down to cost.

I keep holding out hope for protein bars with Bio-Gro in them.
That's a million dollar idea. Feel free to use it.

[ExtremeOne74]

Chest, shoulders, tris. 45 minutes including warm up. 10 minutes later having my post workout meal of hyper gro and lucky charms

[BubsNBean]

^^^ She is lying. I have the PM to prove it! jk

(Bubs-- please dont send the mountain that is your husband after me. )

Lol! He's a gentle giant

Not going to lie I miss that stuff too and the bars!! Both were so good. The reason we got rid of it basically came down to cost.

The bars and the Eat Smart were two of my favorites too. I miss them dearly.