Enkiri Elite Fitness Intermediate Program Reviewed (I Like It!)
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- Опубліковано 31 лип 2024
- Today I'm reviewing Alec Enkiri's Intermediate Strength and Hypertrophy Program from Enkiri Elite Fitness. I like it, but do have some feedback. See what I have to say in the video!
The Program: www.enkirielitefitness.com/te...
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Credentials:
MS Exercise Science
NSCA Certified Strength and Conditioning Specialist
USAW Advanced Sports Performance Coach
Precision Nutrition Level 1
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Disclaimer: Consult with your doctor or medical professional before starting exercise and/or nutrition planning. While my videos are based on facts and research as much as possible, they still contain my opinion. My videos should NOT be used to diagnose and treat any injuries, illnesses, or diseases. Diagnosis and treatment should be done by a medical professional.
Hey man! Thanks for the review and glad to hear you liked the program! In regards to your feedback #3 point where you said that the program has the potential to become overly quad dominant, I am not sure how this could be because all of the lower body accessory work is pre-categorized into quad dominant, glute dominant posterior chain, hamstring dominant posterior chain, and unilateral. As well, of the two lower body training sessions one contains a glute dominant posterior chain exercise and the other contains a hamstring dominant posterior chain exercise throughout the entire 16 weeks. If you follow the program to the letter it is actually impossible to even perform more a disproportionate amount of quad work as compared to the posterior chain. Just wanted to mention that. Thanks for the review!
Appreciate the insight. Here's how I was basing this feedback, and I should have been a bit more clear about in the video:
If you choose in a certain way from the exercise selection, then you could end up with a bit of disproportion in quad vs posterior chain, and more specifically hamstring. I think that your posterior chain can be effectively stimulated, no matter which selections you make, but your hamstrings I think can be involved a bit more in some cases (again, I should have been more clear about this in the video that I'm mainly talking about hamstring development. Direct posterior chain involvement could also be a little low depending on what is selected). For example, you could have the following exercise selection:
Lower Body I
- Low Bar Squat
- Loaded Carry
- Med ball throw
- RDL
- Leg Press
Lower Body II
- Trap Bar (High Handle)
- Box Squat
- Hip Abduction (it can be argued that this movement mainly develops the piriformis rather than the glute medias)
- Split Squat
In this case, the ratio of quad to ham on the first day is 2:1 (could possibly argue 3:1 depending how you classify the loaded carry), and the ratio on day 2 isn't really there, since there's not any direct hamstring work involved. You could possibly argue that there's a little bit of hamstring involvement with the trap bar and split squat, but not much. Also, quad is involved more overall than the posterior chain on both days. In my opinion, I think the ratio should be 1:1, or as close to that as possible.
It really comes down to which exercises are chosen, which is why I recommended providing a section for explaining exercise selection. I hope this helps and clarifies what I meant. I'd be happy to discuss with you further if you want to, and glad you enjoyed the review!
@@LiftingExplained Thanks joe for reviewing
I'm so glad you review it. His ultimate program is also fire!!!
Glad you liked it!
Thanks for reviewing this!
👍
I have 2 questions:
1. Even without Olympic lift experience, can I do them with dumbells or kettlebells for the snatch for example as this way it would be much safer
2. How do a lot of these upper lower splits program the conventional barbell / trap bar deadlift. Are they done before or after squat on lower body day, or are the done on upper body day because many people think of deadlift as a ‘back’ exercise
Can you review wesley visser custom workout routine ps great video
Can you do the new Russwole powerlifting vol 4 soon please?
Blueprint to Mass by Arnold Schwarzenegger please
Can you please review Bigger Leaner Stronger and Beyond Bigger Leaner Stronger by Mike Matthews?
Can u review Jeff nippards squat specialisation program
Love your vids. Can you tell us which program you think is best for aesthetics?
RP male physique template . He said it in a video .
What he said 👆
In fact RP is the best but the program also depends on your goals... He also likes Jeff Nippard's program! I recommend it too, i gained 8lb(and my BF are lower than 11 weeks ago) and a lot of strength with the powerbuild system.
Fair review. Even for power I'm not sure if I'd ever write in Olympic lifts unless I knew for sure they could do them competently (which is rare).
Yep, I'd choose med ball throws, plyos and resisted sprints.
I think the power variants are fairly easy to learn, or if that's still too difficult, then you could just do the pulls which are hard to get wrong, ex snatch grip high pull, clean pull etc.
What do you think of the bridge by barbell medicine
I haven't seen that one, so I'm not sure.
@@LiftingExplained Its their free program that is supposed to transition people from LP to working with RPE and implementing more variation. A few years ago it did wonders for me and made me a fan of BBM.
@@LiftingExplained do you offer coaching?
@@emilytaylor3806 I don't at this time. I have a side project that's taken up most of my time that will be launching very soon, so stay tuned for that!
Can you review Gravity Transformation workout program
Sucks that was easy
Power clean is NOT an Olympic lift. No one has taken 10 years to get 2 reps. Plenty of people can and have learned them on their own. What a silly nocebo
Yes, the power clean isn't an official Olympic lift, since it starts primarily from the knees instead of from the floor, but the rest of the movement is still the same, from triple extension, to the shrug, to the high pull, to the catch. You're pretty much arguing on what is basically nothing more than a technicality (and Olympic lifters also include the power clean and it's variations in part of their training). Alec also calls them the Olympic lifts in his program here, are you going give him the same scrutiny as you did me? Hundreds of strength coaches at the collegiate level and pro level (including the NFL and other pro teams), and whom many personally know Olympic weightlifting coaches, also refer to them as Olympic lifts or Olympic variants. Will they also be getting the same scrutiny?
Yes you can learn them on your own, but to learn them properly with the actual correct technique is a whole other matter, and quite rare. There's a reason there's so many injuries in Crossfit. As I stated in the video, if you're going to use the Olympic lifts, then you should be coached by someone who is VERY well versed in these lifts and has the confidence and competence to do so. There are plenty of strength coaches who don't use the Olympic lifts with their athletes (like Buddy Morris from the Arizona Cardinals, Joe Kenn who was the previous strength coach for the Panthers, or Aaron Wellman who was the previous strength coach for the Giants), because of how hard it is to teach and get right, and that power and explosiveness can be developed just as well with plyos, various throws, and other movements.
When I talked about the 2 reps, what I meant was that for some, it can in fact take this long to do 2-3 consecutive reps with the correct technique that should be used. Pretty much anyone can do 2 reps of the clean, doesn't mean they'll be good and safe reps though. Also, this statement and experience came directly from an Olympic level weightlifter. I'm going to take his word and experience over yours.