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What #s would you consider to be "strong"?



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  #21  
Old 11-03-2008, 05:40 PM
Darkhorse Darkhorse is offline
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This is one of those questions that is extremely hard to classify.

Here's a few of MY viewpoints that can certainly blur the lines:

1) Someone working 60 hours a week (me!) compared to someone working 40 hours = Waay more time for active recovery -> lower stress, more sleep, better opportunities to hit the gym.

2) Weight / Height.. You're looking at individual leverages here. Someone shorter deadlifting compared to someone 6'2" lol.

3) IMHO the biggest factor - Current GOALS! Many people nowadays seem to all want to bodybuild vs. strength training. Eventually, I believe that if the "bodybuilder" trains RIGHT, he/she will still be way up there in weight without a doubt.

Taking everything else into account along with those 3 examples, I think there certainly could be a very happy medium. I definatlely could not post a solid number, but rather a range that can account for a lot of outside factors.

Here's something IA and I talked about a long time ago that I definately agreed with:

Quote:
First things first, until you have a solid strength base that is all you should be worried about. At this stage strength = size. What is a fair strength base? Well, powerlifters will laugh at the numbers, but for a typical bodybuilder you should be at least at these figures before you even need to start thinking about pure hypertrophy work:

A bench of at LEAST 250-315 lbs for at least a few reps
Dipping with at LEAST 50-75+ strapped to your waist for 6-8 reps
Rows and/or pull-downs with at LEAST 200-275 for 6-8 reps
Military or dumbbell shoulder press with at LEAST 150-175 for 6-8 reps
Squatting/deadlifting at LEAST 350-450 for 6-8 reps

These figures have spreads in them because we are not all the same size. A 5’6 guy will not USUALLY have the same strength potential and therefore doesn’t need a 450 lb squat to be considered advanced. The lower numbers work well for shorter lighter guys, the higher ones for taller heavier lifters. And they are ranges only, I know some guys that squat and deadlift in the 500’s that can barely do 225 for 5 bent rows. That doesn’t mean they are not advanced, just that their bent rows need work—lol.
I highlighted the bottom part as it relates to my point(s) above. I've talked to many "advanced" guys over at RP who can deadlift well over 550 lbs, but struggle squatting 400. 9/10 they aren't focusing on bringing their squats up becuase it has nothing to do with their goals IME. They won't box sqauat and work on hammies because they're looking for overall mass on their quads.

* Now, that's for a STRENGTH BASE! So if you're at the lower end of those very attainable numbers, then you're in a good place IMHO. If you're in the upper half of each "range", then you're strong as it pertains to almost ALL MEMBERS. This is zero steriods, the best diet you can manage, having a regular job/family, ect.

If you want what I personally consider "Strong", I'd revise that to this:

A bench of at LEAST 315 lbs for 5+ reps

Squatting of at LEAST 450 lbs for 3 reps

Deadlifting of at LEAST 500 lbs for 1 rep



One more point. DO NOT be the one(s) to mark down their 1 RM's for squat, bench, and deadlift that are OVER 6 months old lol. One of my phone calls to IA to shoot the shit left me laughing my ass off with some of his trainees who thought the questionare he sent asking for 1-5 RM's was a "glorified resume" to impress him with PR's they got 3 years ago lol.
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  #22  
Old 11-04-2008, 05:42 AM
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pimpsticky pimpsticky is offline
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Smile Just when I thought the answers couldn't be more thorough...

Just when I thought the answers couldn't be more consice and thorough, Darkhorse comes in with more great, solid info. Thank you Sir.

I read this forum nearly every day... and everyday I'm amazed with how much you guys teach me.

Thanks for school'n a noobie!
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  #23  
Old 11-04-2008, 03:00 PM
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J-Rock J-Rock is offline
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So you saying I'm not strong Darkhorse?
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  #24  
Old 11-14-2008, 10:29 AM
AthMuscle AthMuscle is offline
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I think it is all relative to weight, proportions, and sport.

You mentioned your weight and your sport, but not your height or proportions, which will affect which exercises you are naturally better at.

With that said, from what I have seen with MMA athletes, the following would considered strong:

Bench- 1.75x BW
Squat- 2.25x BW
Dead- 2.50x BW

That would put you ahead of most of your competitors in terms of strength. But keep in mind that there is more to MMA than max strength!
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  #25  
Old 11-24-2008, 11:15 AM
KappaRaiders KappaRaiders is offline
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Quote:
Originally Posted by TALO View Post
Dont get caught up in the numbers game.

Shit , 2x your body weight for bench is a hard thing to get to.
yup. im sure my 1rm for the big three are low for my size and experience, but im fine with that. i work out to LOOK strong.
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