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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.
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