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Anonymous
Sup /fit/ards. I want to look like a Spartan one of these days. However, I'm an utter noob at fitness.

I've been doing bench press/curls/ab stuff (generally 3 sets of 8ish reps), followed by 15-20 minutes of intense sweaty biking/elliptical every other day for 5-6 weeks now. I always eat an hour after working out, as I heard thats the "golden hour" when you're supposed to eat.

But how do I improve upon this plan so that I can slay millions of persians? Or at least take my shirt off and look sort of sexy
>> Anonymous
Deadlifts, squats, overhead presses. HIIT. Eat better. 3-5 reps, 3-5 sets, with heavy weight.
>> Anonymous
>>186929
3-5 reps is more for strength, you want 6-12 reps for bodybuilding, 8-10 reps being ideal.
>> Anonymous
I prefer 6 reps when looking for strength...you push yourself and its still enough to gain mass AND strength
>> Anonymous
>>186933

Yeah, I really just hope to look sexy. Of course benching more than 75 pounds would be nice too...

I'm not really trying to lose much weight, just enough to see some well defined abs. I look pretty scrawny as it is...
>> Anonymous
>>186966
if you're having issues with benching, do the 5x5 method or a pyramid. Hell my bench has increased from doing pyramids with 5 reps a set and i only started like 2 weeks ago (started the pyramids anyways)
>> Anonymous
>>187044

Well I first started at 65. I tried 80 a couple days ago and did a set of 10, set of 7, then a set of 3 before I died.

Would someone mind explaining pyramids to me? And what kinda weight should I be putting on for 5x5?
>> Anonymous
stronglifts.com 5x5
>> Anonymous
do crossfit, thats basically whatthe actors did to get in shape.

bench curls and abs will make you look like a hunchback turtle
>> Anonymous
>>187119
thats why you deadlift and SQUAT to "straighten you back up"
>> Anonymous
>>187103
Pyramids are basically 5x5, except you have an extra 4 sets after the 5x5...its mostly for endurance but i've definitely noticed improvement

basically, you start with a weight you could do 5 reps with in your sleep. Then you add 5 lbs on either side (or 10 if YOU'RE FUCKING MAN ENOUGH) and bench for another 5. You continue to do this until you've reached 5 sets. Then, when you're done with the 5th set, you remove 5 lbs from either side and proceed to go down to the weight you started with, each set being 5 reps. This is effective at gaining strength, but is usually a bitch. Don't be surprised if you cant do your 5th (and heaviest set) without a spotter. I myself need a spotter around the 3rd or 4th rep. Make sure you complete each rep though, even if you need a spotter.