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Further to the post How Strong are you...

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Daffyduck
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2005/07/20 15:17:11 (permalink)

Further to the post How Strong are you...

is there a formula or a medical paper that has been written on ones ability to lift a certain weight .. for ex if I was a 192lb male what would be my max squat and min all things being equal .. its just that for someone who is new to BB like me it would help them to set a realistic target mine is to reach 200kg but is this possible ?
if you were 140lb would 300lbs be a realistic target all things being equal I know there are some superhuman peeps out there but surely there is a benchmark that guides you /


post edited by Daffyduck - 2005/07/20 15:20:47
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    tokar
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    RE: Further to the post How Strong are you... 2005/07/20 16:04:34 (permalink)

    ORIGINAL: Daffyduck

    is there a formula or a medical paper that has been written on ones ability to lift a certain weight .. for ex if I was a 192lb male what would be my max squat and min all things being equal .. its just that for someone who is new to BB like me it would help them to set a realistic target mine is to reach 200kg but is this possible ?
    if you were 140lb would 300lbs be a realistic target all things being equal I know there are some superhuman peeps out there but surely there is a benchmark that guides you /





    No, there isn't a formula or a medical paper, and if there was it would have to be fiendishly complicated because there are so many variables to take account of.

    Having said that, setting realistic goals and having a formula that determines what you "ought" to be able to lift are not at all the same thing. In Brawn, Stuart McRobert suggests that everyone around 5'9" and above is capable of achieving 300/400/500lbs for bench press/squat/deadlift and I think that's realistic. Those are good medium to long term aims for a beginner to have. It might take you two years, it might take six, but I do think it's possible for everyone.

    As to a 200kg squat for a 192lb male, yes I think that's certainly a decent long term goal; likewise 300lbs for a 140lb male.

    Although it's far from foolproof, the best thing is to go by multiples of bodyweight. People will have slightly differing opinions inevitably, but I'd say:

    Short term aim; better than your average gymgoer
    Bench: bodyweight
    Squat: 1.5 x bodyweight
    Deadlift: 2 x bodyweight

    Long term aim
    Bench 1.5-2 x bodyweight
    Squat 2.5-3 x bodyweight
    Deadlift 2.5-3 x bodyweight

    with medium term aims somewhere in between. Obviously some people are naturally better squatters than others; others are built for benching and so on, so where exactly the numbers you aim for fall will depend on that kind of thing.
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    Lewandad
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    RE: Further to the post How Strong are you... 2005/07/21 03:30:47 (permalink)
    genetics also play a large part in the way your body responds to training and extensive stimulating, you may not be able to achieve the same weights as somebody else the exact same height/weight as you.
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