Search found 649 matches

by ephs
Sat Aug 31, 2013 3:42 pm
Forum: General
Topic: bulking and counting calories
Replies: 9
Views: 5140

bulking and counting calories

i'm down to around 75kg with counting calories. do you think i could reach way better muscle gains with a caloric surplus of around 100-200 or do you need a bigger surplus? i would like to try if the muscle gains are way better when being on a surplus than in my now some month lasting cutting phase....
by ephs
Thu Aug 29, 2013 6:07 am
Forum: General
Topic: Personal Best Log
Replies: 1146
Views: 538965

Re: Personal Best Log

29.08.2013:

deadlift: 1x140kg (75,1kg bodyweight)

3 plates club!!
by ephs
Fri Aug 23, 2013 3:51 am
Forum: General
Topic: A Simple 5/3/1 program
Replies: 3
Views: 2503

Re: A Simple 5/3/1 program

the combination of the exercises is good. but didn't you post a graph which conclusion was that 5/3/1 brought you nothing some time ago? :grin: and wendler for example says in his new book that GVT (10x10) is stupid cause of fatigue and the non existing factor for strength. this sounds logical to me.
by ephs
Wed Aug 21, 2013 4:49 am
Forum: Online Journals
Topic: ephs' Strength Training Journal
Replies: 33
Views: 28924

Re: ephs' Strength Training Journal

an update: gym: i'm on the 3rd cycle of 5/3/1 twice per week with downsets and rest-pause sets. i could improve my estimated 1RM of deadlift and bench, but the rest is stalling a bit, but i don't think it's cause of the program. i dropped some weight and played a lot of soccer and tennis in the last...
by ephs
Mon Aug 19, 2013 12:31 pm
Forum: General
Topic: training legs/quads with knee cap arthritis
Replies: 8
Views: 4431

Re: training legs/quads with knee cap arthritis

willkommen im forum!
by ephs
Wed Aug 14, 2013 10:41 am
Forum: General
Topic: Strength vs size.
Replies: 20
Views: 9995

Re: Strength vs size.

another option is to choose a program with strength and hypertrophy elements in it. a good example is the 5/3/1 program (http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength" onclick="window.open(this.href);return false;). there you are training for...
by ephs
Sat Aug 10, 2013 4:25 am
Forum: General
Topic: full body training using all primal movement patterns
Replies: 18
Views: 9851

Re: full body training using all primal movement patterns

http://forum.bodybuilding.com/showthrea ... 224&page=1" onclick="window.open(this.href);return false;

that's a good beginner routine. at first not with a vertical pull in it, but later pull ups are added.
by ephs
Fri Aug 09, 2013 9:11 am
Forum: General
Topic: Trying to decide on a routine
Replies: 24
Views: 10966

Re: Trying to decide on a routine

option 1 looks like a mix of some of the most common beginner routines. i think it's a good routine to follow.

option 2 is bull$h1t.

matt's advice is good. i would also do squat/bench press on one day and deadlifts/military press on the other day.
by ephs
Sat Aug 03, 2013 3:21 pm
Forum: General
Topic: 5/3/1 BBB workout - comments or suggestions?
Replies: 10
Views: 10272

Re: 5/3/1 BBB workout - comments or suggestions?

but deadlifting 5x10 looks also a bit sick to me. you have to see how your lower back responds to that intensive training.
by ephs
Sat Aug 03, 2013 3:19 pm
Forum: General
Topic: 5/3/1 BBB workout - comments or suggestions?
Replies: 10
Views: 10272

Re: 5/3/1 BBB workout - comments or suggestions?

very good routine to get stronger, but these 5x10 sets are kicking ass. try to follow this routine as long as you are motivated to do it!
by ephs
Fri Jul 19, 2013 10:39 am
Forum: General
Topic: articles about muscle gains at caloric deficit
Replies: 2
Views: 3210

Re: articles about muscle gains at caloric deficit

thx a lot, sir!
by ephs
Thu Jul 18, 2013 5:20 am
Forum: General
Topic: articles about muscle gains at caloric deficit
Replies: 2
Views: 3210

articles about muscle gains at caloric deficit

i found some studies, but i can't find them anymore and i remember something about it on the main site of exrx.net.

does anybody have articles about that?
by ephs
Thu Jul 18, 2013 5:18 am
Forum: General
Topic: Deltoid (lateral): Push or Pull?
Replies: 13
Views: 8601

Re: Deltoid (lateral): Push or Pull?

just think of the movement. do you push or pull the weight at the exercises?
by ephs
Mon Jul 15, 2013 9:57 am
Forum: General
Topic: 5/3/1 twice a week.
Replies: 20
Views: 22202

Re: 5/3/1 twice a week.

i finished my first cycle now. i really like the rest pause sets. they are not taking much time and it seems they're good for hypertrophy. at least my father told me some days ago "you have build some muscles". i could also improve the deadlift a bit. i will keep on doing this program.
by ephs
Tue Jun 25, 2013 5:44 am
Forum: Journal Discussions
Topic: Phil's Journal Comments.
Replies: 174
Views: 141969

Re: Phil's Journal Comments.

you accidentally posted twice in robt-aus journal. maybe there are the logs you miss ;)