Greek fitness
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
I've recently been taking a lot of Greco-Roman history and literature classes and I've fallen in love. How did they do it? Was it genetics? Something in the food? Dedication?
Before I nerd out I need to ask; how do I train my body like this? Or how can I improve my current routine?
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
This is basically a modified ss (which I've read so many times is a bad meme) and I'm supposed to train 3 times a week. Is there anything I can add to it? I think my upperbody could use some work but maybe I need to fit in cardio somewhere on off days. What do you think /fit/?
Here are my measurements if that matters at all.
Height: 185 cm, Weight: 68kilos, Chest: 86 cm, Waist: 72 cm
Greeks depicted ideals in those sculptures. Only athletes and some soldiers, heavy lifting workers, etc. were likely built like the sculptures (if they even were).
Most Greeks were probably ottermode from living the natty life.
Roman artwork tends to capture reality a bit more, but still, the people that were sculpted by the Romans were generally soldiers at one point in their life.
>>35589310
Is that Hercules? I think I've seen this before but not sure
If you really want this mode, you want a thick core and big ass legs, large shoulders and upper chest, sculpted lower chest.
T.bh an Oly program with some weighted dips, chins, etc. as accessories would likely do the trick. Maybe some sprints to helo you get shredded after you put the weight on.
I would stick with SS/SL for now until you are putting up good numbers.
This physique is a ways away.
>>35589536
Also, note that you are a hungry skellington and a little taller, so this is going to take a few years.
>>35589482
Maybe that's the case for the average Greek, but apparently the philosophers spent all day lifting, getting smarter, and arguing politics, and fucking. Seems like the ideal life to me.
>>35589536
What would you consider good numbers? Right now I'm weak as fuck.
>This physique is a ways away.
I know but it's nice to think about.
>>35589310
Google eugenics.
They basically killed all sick, weak and deform babies the minutes they were born.
If you were taking Greek history you would know that Greece didn't have very good agriculture, so their food was not anything spectacular. Lot of fish from the Aegean and some grains that would grow in their rocky turd of arable land.
>>35589513
Yeah, that's hercules.
>>35589310
well remove bench press, do OHP everytime, add arms and core exercises
>>35589583
The philosopher spent their time debating and then living a normal life, with the exception of Diogenes the Autist. The contemporaries of those philosophers who chose to write of them tended to romanticize. Nothing wrong with enjoying the romanticized version of their lives, but keep in mind that the recirds we have available to us have been spiced up.
Re: good lifts, get to 1/2/3/4. Should be easy enough at your height. Don't use a belt either. You'll be surprised how thick your core gets.
>>35589733
>good lifts, get to 1/2/3/4.
Are you talking about 100/200/300/400? because I'm squatting like 80 pounds lol
>>35589786
135 overhead press
225 bench press
315 squat
405 deadlift
But to get the op pic:
225 overhead press
315 bench press
405 squat
495 deadlift
>>35589786
60kg/100kg/140/kg/180kg on ohp/bench/squat/deadlift
>>35589786
1 plate ohp (135lbs)
2 plate bench (225 lbs)
3 plate squat (315 lbs)
4 plate dl (405 lbs)
>>35589815
>>35589825
damn, thats gonna take a while. Thanks anon
>>35589310
Most of the greek statues aren't anatomically correct tho.
>>35589851
You will look really good on the way there.
At 1/2/3/4, you will get the "woah you got hot", be the best looking at the beach, and life will improve a lot. You can hit 1/2/3/4 in under a year no matter how weak you are.
By 2/3/4/5, you will gain a ton of respect, men and women will flock to you, and you will look like the Greeks wanted to, but never could.
The road is long, but good. Enjoy it, future broad shouldered one.
>>35589893
>You can hit 1/2/3/4 in under a year no matter how weak you are.
Are you sure man? With my routine online 3 times a week?
>>35589907
Yes.
If you add 5 pounds on each session like it tells you, you will.
>>35589907
you won't get 2x more gains by lifting 6 times a week compared to 3, read all of this :
http://exrx.net/WeightTraining/Research.html
>>35589937
reading it now
>>35589925
Honestly, when I read that part I though they were being a little too optimistic. Maybe I'm just a dumb newfag but it just seems so impossible to me.
Whats the general consensus on pullups?
>>35589907
I reached 1/2/3/4 in 1 year of serious routine, 1.5 year if you count the dumb shit I did before I understood the importance of routines and goals.
I am a 5'8" manlet. 1/2/3/4 should be reachable well within a year for someone of your size. You may even get there on a beginner's program. Just make sure to eat enough and sleep enough.
>>35590015
Do them. And then do them with weight added.
If you are asking about grip, switch your grip regularly if you want.
I personally do chin-up or neutral grip, as I don't curl regularly and want to hit the biceps when I can.
Ultimately, if you do them for enough reps and with enough weight, it will matter very little what grip you use, as that lats will still be worked hard. Just be consistent in doing them.
>>35590091
Would you consider my routine to be serious? Should I add anything? I read so much about how ss is a shit workout for physique but at the same time everyone tells me it's a good meme.
So currently it's something like this.
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
3x5 OHP
Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
3x5 OHP
>>35589310
I have a question.
How do I build my body into klokov. He looks like the greeks instead of like modern bodybuilders and its a very different look.
I'm going to make a new thread for this, but I thought this was a good place for it too.
>>35590173
Train like Klokov.
He does oly workouts with bb accessories. He also does a lot of complexes and crossfit type wackiness.
Keep in mind he is an Olympic silver medalist who has lifred since being a pre-teen and turned fitness into his career.
>>35590156
Here's the deal with SS: you squat every workout, but you aren't benching every workout and you aren't pressing every workout, so it naturally tends toward a leg dominant physique for the neginners that follow it.
Beginner programs aren't focused on physique, they are focused on building a strength base, learning the form, and engaging your muscle. Half the battle is getting your CNS to understand the movements.
I did SL, so I may not have a 100% understanding of SS. Imo, the important thing is to stick to your routine as a beginner. You can pick accessories to add, like pull ups and dips or chest flyes, but don't fuck with the main routine.
Compelte your SS lifts, add the weight each time like the program tells you, and then do you accessories at the end of your workout, but not so much that they interfere with your strength.
When you are putting up decent weight, you can switch to a split or add volume days to focus on growing your muscle and packing on lots of lean mass.
I kind of wish I did SS when I first started, because power cleans are fun as fuck. The upside to SL was that it was a bit more volume.
Anyway, bottom line is stick with what you pick, see it through.
Re: your routine, it is fine. I would not do 3x5 OHP the same day you bench, and it is redundant to do OHP on your military press day.
Maybe add in some pull-ups/chin-ups, some dips, some curls if you like that, whatever accessories you want. Other than that I wouldn't really edit it. The program is a pretty solid beginner's strength program.
The power cleans should be 5 sets of 3 btw, not 3 sets of 5.
>>35590173
Its the thick core from heavy cleans, squats and presses
>>35589815
>tfw at those lifts
>tfw kinda fat
>tfw it'll still be awhile before I'm cut
On the plus side, even at 250 I can see top 2 abs. But the fat distribution to my lower stomach and sides is horrible.
>>35589310
Guys...
All of you...
Read my text...
Testosterone levels in men have been steadily dropping since scientists discovered and started measuring it.. No j dont mean it drops with age... I mean they take a range of men 17-80 years old and get an average... Every year it's lower... Even in groups of young men 17-45..
Since the 1990s levels have already dropped over 20%...
The only way to look like a Greek statue is to lift, eat, and inject testosterone.
Right now levels drop more than 1.5% every year...
Imagine what a man would look like 100 years ago, or 1000 years ago... Our anti-male culture is slowly emasculating men into cuck wage slaves.
>>35589536
I dunno anon, greek sculptures had pretty small chests compared to what is 'fashionable' today. Eugene Sandow a pretty good example of someone who aimed for the greek sculpture look
>>35589482
>Greeks depicted ideals in those sculptures
Fucking this. You'd know that if you actually paid attention in class OP. The Gods were supposed to be taller, stronger, more beautiful than humans.
>>35590925
I think this is skewed by men getting fatter. Having excess adipose causes some pretty big swings in hormone levels.
>>35589675
what are the best core exercises hors deadlifts.
>>35591126
hanging leg raises, ab roll outs, front squats
>>35590925
THat makes sense.
Today, as I was walking to school to take an exam, a girl was walking in front of me, in jeans and long winter jacket well bellow ass. A hand in bag and short hair seemed to be a bit off, but I thought well, whatever.
THen I saw his face.
It was a guy.
Legs, I'm not kidding, legs, I'm talking thighs, the girth of my calves in its widest point.
I literally thought it was a skinny girl, the way he walked, looked, was dressed.
>>35589310
They probably did floor press instead of bench. They also probably did lots of bodyweight shit like pullups and naked wrestling.
The naked wrestling is the most important part, as when the swords rub together testosterone is produced as are more gains.
So uuh lets wrestle naked, no homo homes
>>35591295
Greeks were kinda gay though. Anal sex was considered shameful for the one receiving it so they sometimes had thighjobs instead.
>>35589925
Hah. Nope.
If you were an young, aristocratic male you spent a good portion of every day playing sports of a great variety from the time you could walk until the time you took on serious responsibility as a politician, soldier or businessman. There are lots of young men today who have six-packs and Adonis belts that don't lift. It's easy to have an aesthetic physique when you are young, especially in the ancient era when there was no superabundance of food and no culture of passivity and consumption. It was also well-known and codified in myth the mechanisms of bodybuilding. There is a myth from Crete in which a wrestler walks around with a cow on his back from the time that it is born until the time that it is fully matured. The myth mentions that by using the cow for linear weight progression and by eating large amounts of yogurt, goat meat and wine, the wrestler develops a strong and Herculean physique. How to become a Big Guy was widespread knowledge in Ancient Greece, and this explains why there were never any bodybuilding guides written by any of them, it was obvious and common knowledge.
>>35590925
you understand no greek ever looked like those statues, right?
MAYBE the statue of david. That is the max.
>>35591295
wrestling is god tier cardio and volume work
>>35589733
Socrates was a soldier. Depending on culture, that was a decent security for status and lifestyle.
>>35590173
You take steroids and lift for ten years.
>>35590925
>>35591046
It could potentially be fluoride in the water as well.
>>35592282
your precious bodily fluids are fine anon
its clearly entirely caused by shittier diets and less exercise
western men are worthless pencil necked faggots but they could turn into an adonis any time they wanted if they just started eating and working out. i know because i used to be one
>>35590464
i feel that feel anon
>>35589310
You do not ever want to explicitly target the chest muscles. The ancient Greeks considered a large chest to be feminine. Swap bench press for light shoulder press.
In statues they were depicted "ideally", and wasn't probably realistic.
Now, that being said, the Athenian military and Athenian athletes were noted for being freakishly strong. I don't think either did very much lifting, and I know the navy rowed in boats almost nonstop all day.
>>35589310
I can't believe none of you mentioned rowing. The Athenians, who were at the center of ancient Greek culture, were a naval power. The Athenian citizens of military age praticed constantly rowing their war galleys.
>>35594261
Heh, got distracted typing that out on my phone.
>>35591183
Did you say "no homo" afterwards?
>>35594286
Don't let it happen again, bub
Wanna look like a Greek god? Go on a bro-split
>>35594308 well here is an actual greek man at the gym bending over... https://www.youtube.com/watch?v=pAA92mz5qcQ
>>35594360
Pic I posted is Greek too
>>35594368 someones not eating their gyros!!! (or anything at all
here is this guys 6 video arm day workout posting... he does it in 90s clothes chriskanakis.blogspot.com/2016/01/arm-day-at-gym-in-cool-90s-tshirts.html
>>35594308
looks like a generic dudebro fuccboi, not a Greek god statue
