EPTThe Show Your Face (Post your Pic Thread) - Page 52
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Klogon
MURICA15980 Posts
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Murph
Canada591 Posts
On July 12 2005 12:34 ParasitJonte wrote: Murph man, since you seem to be all over the place with truthfull info I'd like to ask you something to, if it's not too much of a problem ;o Though I don't expect a quite as thourough answer as you have given above since this soon might become annoying for you  I would like to know if you think I am doing a good job with my body or if I should rethink my self-composed healthcare program - and alas, here are the infos: Last year I started going to a gym to build muscles. I went there constantly about 3-4 times a week for 6 months and mostly worked on my breast muscles, shoulder, triceps, biceps, back and abs. When finally my gym card had expired I was quite happy with what I had achieved as I had increased in strenght and volume - as was my goal. Just now, I have started to go back there again this summer and intend to retrive whatever strenght I have lost and further increase the volume. I had in mind to just keep going with the old excersises I did last year but I have ran into some warning words from friends of mine, also building their bodies. And even though they seem to have somewhat knowledge of things I'd rather trust some random dude over the internet from Canada ( =D! ) than them! At least for now. Is it honestly true that I could hurt my body by not excersising all areas? For example, I tend to skip most parts of the back only excersising the areas near the lower spine (don't know the muscles in english but it's basically the muscles you use when you are standing up straight ;p). Could this unequvialient treatment of the back lead to problems? And is it really that bad to skip the legs? I bicycle almost every day near 1 metric mile and even though this won't build any muscles I just want my legs to stay fit, and I already have some tissue from previous soccer training. Also, could you tell me how I can train all parts of the breast muscles instead of just the "ordinary" part I train when I do benchpress etc. I have seen other ppl do excersises that look like they are training their breasts but it's quite foreign to me and I've never really asked someone because I honestly don't know if it matters. And finally maybe you could give my whole program a quick review with any comments you feel are relevant (flaws, questions, tips): Day 1: 1. 3 excersises on breast muscles, 8-10 repetitions x 3 sets (sometimes: 2. 1 excersise for shoulders, 8-10 repetitions x3) 2. 2 excercises on triceps, 8-10 reps x 3 3. 2 excersises on biceps, 8-10 reps x 3 Day 2: 1. frontal and side abdominal regions, 8-10 x 3 on every area 2. lower spine back muscles, 8-10 reps x 3 I'm quite tall so maybe I should be more concerned about my back but I'm not sure =o Enlighten me if you think it is needed. I just strive to have an appealing apperance without looking like a monster buff and yet retaining some strenght!_! Sounds like a good goal. Myself I don't intend on becoming a mass monster too, and will stop training my traps after a certain point.. Want to keep my neck! Anyway, there is partial truth to what your friends have said. Take this for example.. You benchpress to train your pectorial muscles (what you called breast muscles, there is nothing wrong with that, but so you know in the future the term is pectoral, you have pectoralis major, and pectoralis minor). Now, when you work out obviously there are main focus areas, and synergists to go along with that. In fact, contrary to popular belief flat benchpresses are just as effective on the deltoid middle head (deltoid = shoulder muscles, composed of two heads; anterior and middle) as they are on the pectorals. T-Bar rows are great for hitting the pectoralis minor, but of course you must have a great lower back in order to perform T-Bar rows. So for the most part what your friends have said is fact. Since many exercises utilize much more than one muscle you can't depend on say just an incredible chest to be able to put up numbers like 500 on the bench, you'll also require very strong delts. That covers the first question pretty well I believe, so essentially unless it is an absolute isolation exercise only touching one muscle group, you will need all of your muscles well developed to continue. A few of the lesser important muscles however are: Abdominals and Obliques (obliques are the stablizer muscles of the abdominals) Omohyoid, Sternohyoid, Sternocleidomastoid, and Trapezius (these are the muscles that make up your neck, Trapezius aka traps are by far the most important out of this category, however not essential unless you're seriously working on your numbers and strength, in other words you can progress pretty far before these'll hold you back). That being said, you'll want a full body excercise for the most part. Also, you could as they said hurt yourself, unless you use a lifting belt, or bench shirt, ect (all of which I highly recomened, at least until you are putting up 300/400/500 raw yourself [in other words until you can bench 300 lbs, squat 400, and deadlift 500 raw = without the aid of a belt] stay away from them, they will only make your stablizers weak by acting as stablizer muscles). Moving on, you say you pretty much avoid most of the back aside from the lower back. The other part of the back, is referred to as the middle back. You train your middle back when you do benchpresses. Lower back is more important than middle back, because your lowerback as you said is what you use to even stand up. Middle back is very important though, as are your latissimus dorsi (Lats). Moving on, you asked about the legs. I'll give it to you straight, if you want to be taken seriously as a bodybuilder, you have to work the legs. If you aren't worried about what the bodybuilding community thinks of you, you don't have to worry about them. But i'll tell you where a helluva lot of your strength will come from when you work those legs... I would definitly recomened working the legs because unforunatly biking, hiking, ect. don't work all of your legs. The legs have a whole lot of muscles in them that I guarentee 90+% of this forum have never seen or ever knew about. The only leg muscle most of you have probably heard of in the leg is the vastus lateralis, it is the muscle that protrudes on the outter part of your leg. Biking, ect. will work that to some degree. However your vastus medialis will never get touched with that kind of activity, it is the muscle on your inner leg oposite side of the laterialis and when worked on it will form a tear drop shaped muscle. Then you have your hamstrings which i'm sure you've all heard of, the part underneath your leg, and then finally you have the rest of the quadriceps which have quite a few smaller muscles in your upper leg. I definitly recomend working the legs. Hack squats, squats, leg presses are a place to start. Of coures you cannot neglect your calves, you can do simple standing or seated calf raises though to work those. They must be trained low weight high rep, because they are made up of slowtwich fibres unlike most of your body. Now you ask about other ways to hit more parts of the pecs. Well, first of all try incline and reverse incline benchpressing, it takes a bit of practice to get well orientated, but once you get those motor skills down few people even ever do flat benching anymore. T-Bar rows are also a good way to hit your lower pecs and upper abdominals aswell as the lower back and glutes (your 'buns', butt muscles) and hamstrings. Also, close grip and wide grip benching developes inner and outter pecs. I believe what you are referring to when you saw other guys working their chest in a different way was probably with a butterfly machine. This is alright, but not nessisary by any means. It works the outter pecs. Also, before doing any heavy lifts on the bench first get a spotter, and find out how to execute your bench with perfect form. Embarassing it may be, but just use the 45 lb barbell without any weight on it if you need to, to get your form down. If not you'll regret it when you tare your rotator cuffs. Day 1: 1. 3 excersises on breast muscles, 8-10 repetitions x 3 sets (sometimes: 2. 1 excersise for shoulders, 8-10 repetitions x3) 2. 2 excercises on triceps, 8-10 reps x 3 3. 2 excersises on biceps, 8-10 reps x 3 Day 2: 1. frontal and side abdominal regions, 8-10 x 3 on every area 2. lower spine back muscles, 8-10 reps x 3 Well, well, well.. Not to be condenscending, but in all honesty I can't word it any other way than absolutely terrible.. Myself I would recomened you try a 5-day split routine. That is, 5 days where you work out, 2 days where you rest per week. It would be ideal to work 2 muscles per day for no more than an hour (if at all possible, however you should never ever be working out for more than an hour and forty five minutes or so). The reasoning for this is simple, as the time advances your effieciency goes down... Unbelievably. That being said, try and work muscles that are far from each other in proximity each day. Example, on "Day 1" of your routine it says you work your biceps and triceps on the same day. Very illogical, since when you train your biceps your triceps also get some work. That way when you move on to triceps you've already lost some efficiency, and if you worked your biceps already to their max you will also overtrain your arms and lose strength. Also, you should try to avoid say biceps one day, triceps the next. It will take your muscles about 4 days to stop hurting if trained correctly. Also, that "burn" that people talk about.. It's absolutely bullshit. The "burn" you feel when working out is simply a build up of lactic acid, nothing more. Until you have a lot of experience you cannot interupt when or when you've trained too much by your bodies signals, what pain is good, what is bad, ect. So its always better to undershoot at first than overshoot. Example of a 5-day split: Day 1 - Forearms, Legs [would be dubbed squat day, you should never have a squat, bench, or deadlift day touching each other] Day 2 - Biceps, Lats (will make little effect) Day 3 - Middle back, Chest (much at the same time) Day 4 - Rest Day 5 - Traps, Deltoids Day 6 - Lowerback, triceps Day 7 - Rest That isn't what i'm saying you have to use, it was just a random but working example. Also, the rest days can be one after the other, or spread apart, ect. its all preference. But you will NEVER want to work out twice in one week. Of course don't forget your diet, ect. You should shoot for about 60% carbs, 30% protein, 10% fat for your gram intake. Try getting at least 1.5-2.5 grams of protein per pound of lean body mass. Depending on your size, with you I'd guess your body can't handle more than 30 or so grams of protein every hour due to your protein synthesis speed. Therefore you should try and get 30 grams of protein per meal if at all possible (look into ON 100% Whey[optimum nutrition 100% whey protein), my personal favourite protein powder. Whey protein is a whey isolate, it is extracted from eggs, milk, and other diary products). Also, you may notice I didn't mention abs or traps. Essentially you train those whenever you want, aswell as calves. They are all slower twitch muscles and there for work better with less resistance higher reps, and therefore also recover quicker. For most of your workouts try for aprox. 4-8 reps and about 4-6 sets per exercise. For example, some would do standing bicep curl 4-8 reps for 4-6 sets (I could really really go indepth about this but i'm sure if you research you can find some info, it'd total more than this post for sure explaining specific bicep plans) anyway then you could do concentration curls for the same ammount, then skull crushers, and finish with hammer curls or preacher curls. But keep it as light and try only one exercise or whatever to begin with as you are getting your body used to it. You won't feel anything in your biceps within minutes after your routine. Do NOT let this fool you and make you think you can go and do more. The next day you will feel them I guarentee you. You will make "newbie" gains really fast and than reach a slow plateu. Anyone should read the part below ALSO, one thing I must point out. Regardless of how I may look to some of you more ignorant in terms of bb'ing folk, I have by no means an impressive physique. Any of you ectomorphs (god forbid, if you're mesomorphic you'd mop the floors with me) with at least decent genetics could attain my physique from that first picture I posted in 2 years absolutely maximum if you know exactly what you're doing and follow the correct diet consistantly, and have a DAMN good work ethic. Also, as long as you are passionate about it and accept bodybuilding as a 24/7 sport, and a lifestyle and are willing to eat every 2 hours (that you're awake) for a year without missing a single meal, and never having a "cheat" meal bb'ers call them, example would be an ice cream cone. Not even the ice cream, the cone itself is terrible for a diet nazi. Anyway as I was saying aslong as you are passionate about it, ect. you can also easily learn just as much about bodybuilding as I know in a year np aslong as you are very serious about it. And I could honestly and literally write a 1,000 page book with font 14 in ms word without looking at anything for references. For example I havn't used references for any of my past posts, and that stuff is extremely simplistic and doesn't touch on the more complex scientific implications. Oh, and finally bro SLEEP is very important. Unforunatly if you don't get at least 10 hours of sleep a night your body can't grow to its potential. Anyone should read the part above Good luck on attaining the physique you're striving for, Murph  PS: I hope I don't get in trouble with mods over this.. I am posting very off-topic.. Never thought of that before, so I apologize and I can try and keep it to pm or a relevant thread so I don't keep going off-topic. Lets see some more pictures guys and gals! | ||
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{ToT}Strafe
Thailand7026 Posts
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iG.Aura
Poland686 Posts
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Murph
Canada591 Posts
On July 12 2005 18:46 {ToT}Strafe wrote: I have a belly, how do I get rid of it? Well, I already answered this question essentially. Check out my post that someone asked me about fat loss on. Unforunatly spot-reduction (ie: only reducing weight on the stomach area) does not exsist, so you're going to have to put a lot of effort into getting rid of the gut. Also, if anyone tells you "just do crunches" don't listen to anything they say, that will by no means work, unless your abdominal muscles have some kind of fat killing bacteria covering them. Just check out my other post regarding fat loss, if you are unclear on anything or wish for me to adress something in specific, just ask Murph | ||
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Yarertz
Djibouti1891 Posts
On July 11 2005 20:27 Murph wrote: Okay ![[image loading]](http://server3.uploadit.org/files/murph02-scan0003.JPG) Murph Pretty nice [= | ||
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LetMeBeWithYou
Canada4254 Posts
Wait what the. What was that suppose to mean the one with me quoted | ||
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Klogon
MURICA15980 Posts
 But it is indeed offtopic. Create a new topic with links if you wish to continue :O | ||
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Murph
Canada591 Posts
On July 12 2005 19:00 Klogon wrote: Posts like those deserve an award, not a warning, however off topic. But it is indeed offtopic. Create a new topic with links if you wish to continue :O I will just have to cease unforunatly. I do not have the permissions required to create threads. However if someone has a question and wants to start a thread that is fine. Although would that qualify as something that is a "personal message" and therefore is better left to private message? As to not create spam as far as the rest of the board members are concearned. | ||
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Murph
Canada591 Posts
On July 12 2005 19:00 LetMeBeWithYou wrote: Wait what the. What was that suppose to mean the one with me quoted I had seen the photos you had posted which had you and your girlfriend in them. I was simply wishing you luck with your relationship, aswell as the other fellow who posted on that page with a picture of himself and his girlfriend. Hope that clears things up, wasn't trying to insult you, Murph | ||
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Mora
Canada5235 Posts
i am the resident gay guy, and i go get poked fun at quite a bit, and i don't mind at all. its fun. I dont think that a person can feel comfortable around someone they can't joke with - so it doesn't bug me at all. and god damn u have a nice body. i hate u. u even have the whole pout thing going on. and ignore sickoflife. he's the residential homphobe. | ||
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LetMeBeWithYou
Canada4254 Posts
On July 12 2005 19:11 Teroru wrote: and ignore sickoflife. he's the residential homphobe. I dont know man.. He loves Brad Pitt Btw that's not pic of me that's some girl's profile I saw on bnet just so there is no confusing.. | ||
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Murph
Canada591 Posts
On July 12 2005 19:11 Teroru wrote: and ignore sickoflife. he's the residential homphobe. Thanks for the heads up. Also, I agree if you aren't comfortable enough with someone to joke with them (mainly tastefully of course though) than it usually isn't a very good thing. Thanks for the advice, Murph | ||
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LetMeBeWithYou
Canada4254 Posts
I'm a poser ![[image loading]](http://img.photobucket.com/albums/v289/7thLegion/Hi1.jpg) | ||
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Murph
Canada591 Posts
On July 12 2005 19:14 LetMeBeWithYou wrote: Btw that's not pic of me that's some girl's profile I saw on bnet just so there is no confusing.. Oh, my mistake. Please excuse my ignorance. On July 12 2005 19:17 LetMeBeWithYou wrote: http://photobucket.com/albums/v289/7thLegion/?action=view¤t=Hi1.jpg I'm a poser Wow, your sketches are quite impressive! Keep it up, Murph | ||
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Klogon
MURICA15980 Posts
On July 12 2005 19:04 Murph wrote: I will just have to cease unforunatly. I do not have the permissions required to create threads. However if someone has a question and wants to start a thread that is fine. Although would that qualify as something that is a "personal message" and therefore is better left to private message? As to not create spam as far as the rest of the board members are concearned. It depends on how "personal" the message is... the advice style you posted above would be fine in a normal thread because it contains good information for anybody. Heck, I was going to start a workout program next week as well, and I found it all quite useful ;D | ||
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Murph
Canada591 Posts
On July 12 2005 19:23 Klogon wrote: It depends on how "personal" the message is... the advice style you posted above would be fine in a normal thread because it contains good information for anybody. Heck, I was going to start a workout program next week as well, and I found it all quite useful ;D Thank you very much for the clarification. After my 10 day or whatever trial period is completed I will start a thread, that is if anyone else in this thread has any additional questions that they wish to have adressed. Or alternatively someone else could start a thread. Just make it clear that it isn't for just the one question, but questions in general because I don't want 20 threads started asking me different questions, that'll clutter the boards. Also, i'm not suggesting there'd be 20 threads started, just exaggarating of course. But you could specify that it'd be for asking me questions in general and welcome to anyone, that way any additional questions would not be deemed off-topic. Thank you very much Klogon, you are forgiving and helpful, Murph | ||
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So no fek
United States3001 Posts
This will be my last post off subject, by the way. | ||
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Murph
Canada591 Posts
On July 12 2005 19:33 sonofek(scnoob) wrote: Thanks Murph, you helped me out quite a bit. =) This will be my last post off subject, by the way. You are very welcome, I hope the little write up on the importance of proteins and amino acids along with a highly detailed lists of foods, along with in what quantities how much grams of protein they contain, ect. was helpful! Now may the picture posting resume, Murph | ||
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Mudang
Korea (South)21 Posts
![[image loading]](http://www.geocities.com/Tokyo/Blossom/6986/pix2/party.jpg) third from the left | ||
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