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ephialtes

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Date Signed Up:11/20/2013
Last Login:9/23/2016
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latest user's comments

#47763 - Okay cheers mate. I just had a look at power bodybuil…  [+] (1 reply) 08/07/2016 on Fitness - muscle and... 0
User avatar
#47790 - cptmongtard (08/09/2016) [-]
I'm the only Brit around here.
#47736 - Okay thanks for that. The reason I go 5X5 for the bi…  [+] (2 replies) 08/06/2016 on Fitness - muscle and... 0
User avatar
#47741 - studbeefpile (08/06/2016) [-]
5x5 is relatively low volume, and it can be good for refining strength, but I don't think it's good for building.

Accessories are anything that compliments the big three. Barbell Rows, Dumbbell Rows, Cable Pull Downs, and RDLs, can all be considered accessories to the Deadlift. Triceps extensions, Overhead Press, and flies, can all be considered accessories to Bench. You get the point.

The reason I suggested a lot of accessory work for the Deadlift specifically, is because it's the movement that - in my personal experience - benefits from it the most. My Bench get's stronger when I bench more - either with frequency or volume. My squat gets stronger when I squat more. However I've found that if you really want to take your Deadlift to the next level, building a Bullet Proof back goes a looooong way, and that means lots of accessories.
#47744 - ephialtes (08/06/2016) [-]
Okay got it.
Thanks a lot man, appreciate the help
#47735 - Okay thanks a lot for the advice. As I said, I'm extr…  [+] (3 replies) 08/06/2016 on Fitness - muscle and... 0
User avatar
#47756 - mendelevium (08/07/2016) [-]
Power Bodybuilding sounds like what you'd be into, and is what I'm getting into right now.
The problem with that is its very time consuming, you'll be at the gym all day every day for at least 2-3 hours, and everyone I know that's a power bodybuilder and successful is on a fuckton of steroids.

The important part day one is to not overestimate your abilities, like I said I am a bodybuilder so I've always been relatively small, when I first started I was benching the bar and thats it, I was about 120lbs at 6'2 and thin as a leaf, and now I bench 185 for 5x5. Thats why I was wondering how you got those numbers at 165 5x5, its possible sure but usually the people who walk in the gym day 1 benching 165 5x5 or 225 1x1 are 6'8 and 200+ lbs and genetic freaks of nature.

If you want size/def train low weight and try to learn how to squeeze the muscle through the lift to tear more muscle, research the proper way to do it (yes even the bench or bicep curl, research how to do them because the proper way will build you more muscle) a 25lb dumbbell curl that's smooth and controlled and properly executed is going to be 100x better for you then a 50lb dumbbell curl that uses momentum, is messed up, and not properly executed.

Don't get me wrong sometimes there is time to do that which we call "ego lifting", but everyday is not that time.
#47763 - ephialtes (08/07/2016) [-]
Okay cheers mate.

I just had a look at power bodybuilding, and it does seem a lot like what I'm after, but I'm to looking for 3 hours in the gym everyday. I'm sure I could do a less intense version of a power bodybuilding routine?

I guess I am a genetic freak then? I mean I'm 5'7 and 150ish lbs, and to tell the truth I usually feel like I could go heavier its just I don't have a spot and don't want to be rolling the weights at my gym. The whole genetics thing does actually make sense now I think about it: I remember about a year ago I started at home with just pushups and bw dips and my chest absolutely blew up, but that may have been beginner gains, not sure.

Again, thanks for the advice, it really does help.
User avatar
#47790 - cptmongtard (08/09/2016) [-]
I'm the only Brit around here.
#47710 - So I recently joined a gym, whereas for the previous year I ha…  [+] (15 replies) 08/05/2016 on Fitness - muscle and... 0
#47730 - mendelevium (08/06/2016) [-]
If you flat 165 you can do at least 70's on incline and 35s on cable flys and 60-70 on seated dumbbell shoulder press.

Your pull day is super weak compared to your push.

All and all your numbers don't add up, but what do I know I'm a bodybuilder, weights dont matter for me as much.

I'd split this into 5 days, isolate shoulders (shoulders is 3 muscles, you want to hit all 3 from every angle so it takes a lot of work), isolate arms, add abs every 3 days, either decreased intensity on everything else or increase intensity on legs, and add calves to the program.

You're only doing one bicep movment, you arnt hitting brachialis, but your're doing 2 tricep movments.

All and all this is great for increasing bench and decent for squat, but not really deadlift. But there is much better routines for building actual muscle.

Decide now if you want to be a bodybuilder or a powerlifter or whatever else there is you want to do. And focus your routine on those movements. Me personally I'm a bodybuilder so all my advice could be void if you were to want to be a crossfitter or a oly lifter.
#47735 - ephialtes (08/06/2016) [-]
Okay thanks a lot for the advice.

As I said, I'm extremely new to the gym environment so my numbers are really just what I feel are okay, I've not tested my 1RM for anything and to be honest I could probably lift more than what I currently do on basically every lift, its just that I'm still trying to get an idea of what does/doesn't work for me. I'm sure that within another month or so, things will start looking a little less messy.

In the beginning, as in, my first day at the gym, I had intended to go for more of a 'Monday - Chest, Tuesday - arms, Wednesday - Shoulders, Thursday - Legs, Friday - Back' but one of the trainers there straight up told me its worthless but didn't go too much into why, and instead recommended a less fleshed out version of the PPL I do now so I added a little stuff myself. So now I'm quite confused as to what path is better?

With regards to the bodybuilder/powerlifter thing: I'm not entirely sure in all honesty. Primarily I just want to be stronger and bigger than I am now, with that being said I want to keep some level of definition and aesthetics so I'm in something of an awkward situation.

Do you have any suggestions for a routine that would better suit my current goals?
Thanks again for the advice
User avatar
#47756 - mendelevium (08/07/2016) [-]
Power Bodybuilding sounds like what you'd be into, and is what I'm getting into right now.
The problem with that is its very time consuming, you'll be at the gym all day every day for at least 2-3 hours, and everyone I know that's a power bodybuilder and successful is on a fuckton of steroids.

The important part day one is to not overestimate your abilities, like I said I am a bodybuilder so I've always been relatively small, when I first started I was benching the bar and thats it, I was about 120lbs at 6'2 and thin as a leaf, and now I bench 185 for 5x5. Thats why I was wondering how you got those numbers at 165 5x5, its possible sure but usually the people who walk in the gym day 1 benching 165 5x5 or 225 1x1 are 6'8 and 200+ lbs and genetic freaks of nature.

If you want size/def train low weight and try to learn how to squeeze the muscle through the lift to tear more muscle, research the proper way to do it (yes even the bench or bicep curl, research how to do them because the proper way will build you more muscle) a 25lb dumbbell curl that's smooth and controlled and properly executed is going to be 100x better for you then a 50lb dumbbell curl that uses momentum, is messed up, and not properly executed.

Don't get me wrong sometimes there is time to do that which we call "ego lifting", but everyday is not that time.
#47763 - ephialtes (08/07/2016) [-]
Okay cheers mate.

I just had a look at power bodybuilding, and it does seem a lot like what I'm after, but I'm to looking for 3 hours in the gym everyday. I'm sure I could do a less intense version of a power bodybuilding routine?

I guess I am a genetic freak then? I mean I'm 5'7 and 150ish lbs, and to tell the truth I usually feel like I could go heavier its just I don't have a spot and don't want to be rolling the weights at my gym. The whole genetics thing does actually make sense now I think about it: I remember about a year ago I started at home with just pushups and bw dips and my chest absolutely blew up, but that may have been beginner gains, not sure.

Again, thanks for the advice, it really does help.
User avatar
#47790 - cptmongtard (08/09/2016) [-]
I'm the only Brit around here.
#47731 - baglesbites (08/06/2016) [-]
Finally you post a legs pic. You ry are a twink :^)
User avatar
#47732 - mendelevium (08/06/2016) [-]
I wish my ass looked like that.

nah her quads are too small though.
User avatar
#47716 - the one and only (08/05/2016) [-]
Deadlifts twice a week can be a little rough just from my opinion.

Um for your cable flyes, alot of people and ive done it before as well tend to put the pulley at shoulder height. I reccomend putting it at hip height to get the best of it and take tension of the anterior delt.
User avatar
#47717 - the one and only (08/05/2016) [-]
Its okay for a beginners, just make sure you have form pattened down, youll eventually switch up your routine, like your other push day having a bit more shoulder workouts.

Oh and add in atleast a hamstring workout, yungot 2 heavily for quads and one for calves, but you still need to train hamstrings, lying hamstring curls i reccomend.
User avatar
#47718 - the one and only (08/05/2016) [-]
Sorry i missread about the leg curls... i read it as leg calf.
User avatar
#47714 - studbeefpile (08/05/2016) [-]
5x5 is a waste of time for the big 3. Bench is better off with 3-5x8-12, Squats are better off with 3-5x10-15, Deadlifts are better off with either 1x20 + lots of accessories, or 2-3x10, still lots of accessories.

Everything else looks okay.
#47736 - ephialtes (08/06/2016) [-]
Okay thanks for that.

The reason I go 5X5 for the big 3 is simply because I've heard so much about the quality of the SL 5X5 program, but the volume of that routine is quite a lot less than I would like. I enjoy going to the gym so I wanted to do something a little more than the SL 5X5 but I still wanted to try and get some of the benefits of the routine.

Was I just way off with this idea?

Also, this probably sounds rookie af but what are 'accessories' and how do they relate to deadlifts?
User avatar
#47741 - studbeefpile (08/06/2016) [-]
5x5 is relatively low volume, and it can be good for refining strength, but I don't think it's good for building.

Accessories are anything that compliments the big three. Barbell Rows, Dumbbell Rows, Cable Pull Downs, and RDLs, can all be considered accessories to the Deadlift. Triceps extensions, Overhead Press, and flies, can all be considered accessories to Bench. You get the point.

The reason I suggested a lot of accessory work for the Deadlift specifically, is because it's the movement that - in my personal experience - benefits from it the most. My Bench get's stronger when I bench more - either with frequency or volume. My squat gets stronger when I squat more. However I've found that if you really want to take your Deadlift to the next level, building a Bullet Proof back goes a looooong way, and that means lots of accessories.
#47744 - ephialtes (08/06/2016) [-]
Okay got it.
Thanks a lot man, appreciate the help
#47715 - Draigor has deleted their comment.
#59 - You called?  [+] (1 reply) 07/16/2016 on skin 0
#60 - merrrione (07/16/2016) [-]
sod off ya crip
#59 - 'GA aquarium' as in Georgia aquarium aquarium?  [+] (2 replies) 11/14/2015 on Dolphin 0
User avatar
#62 - sunfire (11/14/2015) [-]
Nope, 'GA' is the postal abbreviation for Georgia
Just Georgia Aquarium
#63 - ephialtes (11/14/2015) [-]
Sorry, my mistake