Natural Strength Standards for Hypertrophy
Вставка
- Опубліковано 25 лип 2024
- How do you measure up?
CHEST
Bench Press (5 reps):
Min: 60kg (135lbs) S: 100kg (225lbs) Max: 140kg (315lb)
Dips (10 reps):
Min: Body weight S: 40kg (88lbs) Max: 80kg (176lbs)
SHOULDERS
Overhead barbell press (5 reps)
Min: 40kg (88lbs) S: 60kg (135lbs) Max: 80kg (176lbs)
Lateral raises (20 reps)
Min: 10kg (22lbs) S: 15kg (33lbs) Max: 20kg (44lbs)
QUADS
Back Squat (10 reps)
Min: 80kg (176lbs) S: 120kg (265lbs) Max: 160kg (353lbs)
Front Squat (5 reps)
Min: 60kg (135lbs) S: 100kg (220lbs) Max: 140kg (310lbs)
BICEPS
Barbell Curl (10 reps):
Min: 30kg (66lb) S: 45kg (99lbs) Max: 60kg (135lbs)
Incline Dumbbell Curl (10 reps)
Min: 10kg (22lbs) S: 15kg (33lbs) Max: 20kg (44lbs)
LATS
Pullup/Chinup (5 reps)
Min: Body weight S: 30kg (66lbs) Max: 60kg (135lbs)
Dumbbell Pullover (10 reps)
Min: 30kg (66lbs) S: 45kg (99lbs) Max 60kg (135lbs)
TRICEPS
Skullcrushers/Overhead Extensions (10 reps)
Min: 20kg (44lbs) S: 40kg (88lbs) Max: 60kg (135lbs)
Close Grip Bench Press (5 reps)
Min: 40kg (88lbs) S: 80kg (176lbs) Max: 120kg (264lbs)
HAMSTRINGS:
Romanian Deadlift (10 reps)
Min: 60kg (135lbs) S: 120kg (264lbs) Max 180kg (396lbs)
Nordic Hamstring Curls:
Min: 5 somewhat controlled eccentrics S: 5 controlled eccentrics and OK concentrics Max: 5 full reps
TRAPS:
Barbell Bent Over Row (10 reps)
Min: 40-60kg (88lbs-135lbs) S: 80-100kg (176lb-225lbs) Max: 120kg-140kg (264lbs-315lbs)
Shrugs: (10 reps)
Min: 60kg (135lbs) S: 100kg (225lbs) Max: 140kg (315lbs)
GLUTES:
Hip Thrust (10 reps)
Min: 60kg (135lbs) S: 120kg (264lbs) Max: 180kg (396lbs)
Bulgarian Split Squat (10 reps)
Min: Bodyweight S: 40kg (88lbs) Max: 80kg (176lbs)
Timestamps:
00:00 Greg Says Hello
00:09 Geoff Says Hello
00:28 Connection Between Size and Strength
00:56 Usually...
01:49 I Deal In Absolutes
02:45 Minimum, Standard, Maximum
03:51 Chest
05:35 Shoulders
06:33 Quads
07:56 Biceps
09:08 Lats
10:21 Triceps
10:57 Hamstrings
12:26 Traps
14:10 Glutes
15:45 These Are General Numbers, Not Set in Stone
Ladies cut upper body roughly in half, lower body to 2/3rds.
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*Edit #1:* Description for full list (including kilograms AND pounds, didn't even occur to me that pounds was still a thing!)
*Edit #2:* I think these are pretty much spot on, because some are saying they are too high, and others are saying they are too low. That's a good sign. However, the lateral raises are maybe a bit high, it's assuming slightly bent arms and a more natural style. If you do them incredibly strict and with fully straight arms (which I usually don't recommend but some might prefer) then maybe use 50-60% of these numbers.
Yoink a copy of my book here:
www.verityfit.com/product-page/sweat
Gives a passive +2 strength bonus after consumption.
Hey , did you see MPMD's video on measures to reduce gyno ? Do u plan to take the compound?
@@user-zk4dv2nx8k I didn't see it. No plans of taking anything.
How long does it take generally to reach each of these individual thresholds for a consistent natural lifter with average genetics?
@@Acidreflux18 A few months to a year for minimums, a few (2-5) years for standards and probably never for the maximums.
@@GVS what kind of lateral raises are you referring to? the one who targets mostly rear delts or mostly traps? the dude u showed shrugged his traps so bad it was prob 50/50. makes a huge diff also on the weight depending on which u mean! also u prob meants the gluts at the squat part right? the hams do NOT turn into a primary muscle component in the SQUAT.
You might find it weird but this is, in my opinion, one of the most informative and well awaited videos of your channel.
keep these kind of videos coming, coach.
I was gonna say the same, one of the biggest reality check lifting videos ive ever seen, and I watch way too many lifting videos so thats saying something
Completely unrealistic standards for upper body 😂 he’s just basing it on his own strengths or weaknesses. 10 reps of 80kg dips is well above world class, that’s like what Olympic weightlifters are doing. I’ve seen about 5 people in my life doing 40kg dips in person, me being one of them, and I can only manage 7 reps.
His squat standards are pathetic as well. 160kg for 10 is realistic for almost everyone. And his RDL’s are of a higher standard than the squat with his 180kg for 10 nonsense? Tf? I RDL 140 for 8 and I don’t see guys doing more than me in the gym, bearing in mind there’s guys pulling 250kg+ at my gym.
@@alanjohnson6169 well as somebody who likes to train upper body more , it took me 3-4 months to get to +60kg dips 5*2 and 5*5 with 42kg after that
I used to bench much more tho , before 3 years break :)
I guess, I'll hit 80 before Christmas
@@FitFatFit idgaf what you do for your pathetic range of motion bro. Nobody is doing 60kg with actual ROM after 3 months. Clown.
@@alanjohnson6169 yeah I had the same impression from this. There's just too much "trust me bro" coming from these numbers to take it seriously
Finally real world 🌎 gym standards and not youtube standards. I’m tired of elite natural and unnatural lifters hitting big lifts calling themselves average cuz they compare themselves to world record holders in reality they are elite compared to normal gym lifters but say buy my programs u can lift like me cuz I’m average 🤦🏻♂️
Have you put in 10-15 years in the gym? That’s how long it takes guys to reach numbers that you think are “elite”.
Guys comment on “what people won’t reach” and it tells me they are speaking in terms of the short term. Like 1-5 years.
In that case, I agree.
But long term? If someone trained properly for 10-15 years, they would crush all the strength standards in this vid.
@@BaldOmniMan yes I know everyone can bench 350lb weighing under 200lbs.
You heard Geoffrey most won’t hit even 315.
Again, respectfully, if you haven’t trained for 10-15 years (which strong naturals like Alex, Omar isuf, myself etc have) then you can’t comment on what’s not possible for an average guy in the long term.
Short term, (5 years is short term) yeah, most people won’t bench 350 in that time frame.
@@BaldOmniMan respectfully Geoffrey video agrees with me
Most gyms guys won’t hit 3plates and most will try to hit 2 plates. He is a UA-camr influencer and trained for 10 years and agrees with me
so take it up with him . 🤷🏻♂️
Thank you for this video. Another video that’s practical, realistic and BS free 👍
The online world warps people's perceptions I worked in gym as a trainer in an average chain for a year and I only ever saw 3 people bench over 3 plates and one was open about his steroid usage.
Thanks for this, I'll be using this information to track my progress, I feel like this has actually given me a goal.
Just started my gym journey and i am glad i came across your vid...now i have goals to aim for..thank you
Fantastic video, agree with most of your standards! Keep it up
Really love the video format of min, standard and max. I understand people saying that strength standards can vary on a lot of things but these strength standards are good for finding out what to aspire for. Also as someone not aspiring to be a fitness model or fitness professional, the standard measures are a great addition. Just shy of standard on most of my lifts so know what to look forward to 😅
With this video i realise how weak i am in some lifts!!I think technique plays also a huge role.Great video!
This video was very helpful. Really puts things into perspective.
Refreshing to find one of the very few calm, no bullshit, quality information channels. Cheers!
Glad ya like the content, appreciate the feedback!
Great video! Good to hear the standard level for the compound exercises to aim for.
Great video! Helps a lot as orientation. Thanks a lot for your content!
Absolutely excellent subject, and delivery thereof.. :)
.
I like how you structured your standards. Very practical
Hey zuppp its mr geoff uploading........😁.
Been looking at strength standard charts for like a month now ,what a timely topic.
Very nice video, this is my 6th year into lifting and i am above standard besides biceps and i think these numbers are very reasonable. I personally think having longterm goals in your lifts are a gamechanger. Thank you for sharing this, you gave me a new motivation!
Enjoyed the video. For the most part it was a solid introduction to strength standards. It's hard to really pinpoint standards based on just weight ranges considering everyone is a different height weight and has different limb lengths and structure but what you have laid out is definitely a good indication. Weirdly enough I found myself being at a minimum for some lifts. Standard for most and a maximum for a select few. Just shows how much strength can vary. Will keep consuming your content Jeffrey
I didn't know Slenderman's son was so good at deadlifting
😂😂😂
Weakboi here, well below all the minimums so this video was a tough pill to swallow, but your channel has helped my training, mindset and goals so much since I started watching - gonna keep grinding and see what my body can do!
That's fine bro I've been in the gym years and haven't done some of these exercises despite being at the standard for some. We've all got room for improvement, and we're all gonna make it.
wya rn
excellent mindset
Enjoy your gym time and physique. The worst thing that can happen is you doing everything right but then quit because you can't measure up to some online standards.
I’m over a year in and floating around near his minimums for most lifts he mentioned. If you’re regularly lifting you’re doing fine
Amazing great content!
In the middle of your book, this a gem, training for 2y now and seeing this is like damn should have red it a while ago. Thank you!!
Happy it's helping :)
Only wanted to ask if warm up sets should be counted to the overall weekly set volume, or only the working sets are supposed to be counted?
@@adrianpetkov8354 Just working sets. Warmups should all be pretty easy, so won't really be stressful enough to count.
Generally agree there’s a correlation to strength & muscle size, but there are some exceptions both ways. 💪
Really liked this video & agree the numbers on Min & Max for each movement.
tall people... ? for midgets perhaps accurate... also some guys are strong as shit on high reps....
@@mounty6854 Thor holds the deadlift record, I'm not sure why you automatically think taller people are always weak.
@@GVS thor had a discussion with the dutch giant (look at larry wheels video with the giant) they both agreed they started at a disadvantage but when at advanced level they can get ridicilously strong cause of more space for muscle... but i think you outrep them on any calisthenics any time....
@@GVS and also steffi cohen is waaaaay stronger than thor she makes him look like he doesn't even lift
Chest(benching)
70kg
I look like I lift but I'm under a few of the minimum numbers. I'll be aiming for the those and the standards now. I have a full gym at home and never see what others are (ego?) lifting. This channel is great, a perfect complement to Renaissance Periodization.
Great video, I now have my targets for when gyms reopen 😈
Great content as usual !
I don't have much in the way of weights to use but all of these exercises will be helpful in strengthening my weak areas so thanks sir.
Awesome video man. Becoming a bigger fan of the channel every day :) also buy the book everyone - it's great!
Great vid 🍻
Amazing channel. very underrated! Keep up the good work
Much appreciated!
I love your videos, your channel, and your book. There, I had to say it.
Channel going to fire 🌏🌏🌏
As always,a great video and no B.S
Might say that this is your best video! ( i know there arr more incoming )
A devilishly good video. I’ve got some work to do on my squat
As a beginner, I thank you for providing some real world goals.now I have some clarity what to aim for.
Great video man!
Another great video!! 🤟🏻
Good stuff - thanks! I guess i am going to have to learn the kilo to lb conversions.
No prob. Description has conversions to lb.
I agree with your Standards but everyone always tell me it’s to low and everyone can hit much bigger lifts if they train long enough in the comments 🤦🏻♂️ but they never post their lifts 🤷🏻♂️.
UA-cam skews what normal gym standards are .
And those you do see posting those videos are 1 in a million people :)
@@Drengen10 Exactly and the ones who say they hit these big lifts in the comments never post their videos
Geoffrey in His video was trying to be nice and not bring up body percentage and leave out alpha destiny Alex enkiri
And Jeff Nipperd because their natural power lifters
Those guys are way strong for their height and weight
I personally agree with Geoffrey . standards
When I go to the gym Not too many guys are throwing three plates on the bar for a bench that’s on UA-cam
@@fl676 Yeah this video is spot on for strength standard/goals for the average joe. The squat maybe a bit on the high end but honestly super accurate :D
Like he said in the video, strength and size have a correlation, but far from a direct one-to-one correlation. There are big guys who aren't that strong because they don't train heavy 1 rep maxes. Then there are relatively small guys who are very strong because they train purely for powerlifting with heavy weight and low reps.
Nice vid bro, keep at it!
Good list. Hard to have a set standard that applies to everyone when there are so many variables to consider, such as limb/torso lengths, previous or current training focus (Ie. Bodybuilding vs powerlifting), etc.
I'm between the standard and max, and though my numbers have fallen a bit due to the switch from powerlifting to bodybuilding, I'm lugging around more muscle than I ever have.
Lost it at "more bounce for your ounce". Gotta subscribe I guess.
Slowly my subscriptions are going from MPMD and greg to you Natural Hypertrophy, etc.
Unbelievably important video, i was 1-2 years doing by your definition minimum numbers only since everyone in my local gym did these. Pretty jacked dudes „not even“ doing 2 plates a side so i thought thats the norm and i‘m already up there strenght wise with my 180 lbs bench lol.
Then you go to youtube and apparently the whole comment sections are natural powerliftig phenoms doing 350+ lbs for reps. It‘s hysterical.
However this is a imo very well chosen standard for strength. Equally challenging as it is motivating and realistic.
Most don‘t even know where there potential is. Post lockdown i just racked up more weight as an experiment and was able to put on huge progress within months just by leaving the comfort zone and going for progressive hypertrophy. And with adding weights i could definitely see the correlation between strength and size. While i never had great genetics i visually packed muscle within months well over 5 years into my fitness journey.
Long story short: great video
i find progressive overload so hard, what has helped you to progress ? I've been struggling to progress for the past 6 month even thought i kept being consistent and going to the gym with the same energy.
Geoffrey, I was born in 1961 and like your stuff. I can’t lift all those weights, even the minimums. But they’re goals. Thnx for being real , not many from my era were!
Incredibly useful video, especially to me as a fresh beginner! For a lot of these lifts I wasn't really close to the minimum you listed, and I was wondering about an efficient progression to increase weight as well as how long it may take to get up to the minimum. Thanks again!
Hey it's hard to say for non clients, I'd say just a simple linear progression (adding weight to the bar when you can) is fine. When that stalls, try double progression (can search the channel for a video on it)
@@GVS thanks so much, I'll look into that!
Great vid
Great content
The 'good morning' edit during the squat part had me rolling
This is one of geoff's best videos
This was really interesting and a fun way to see how I compare. Looks like I have a lot of work to do!
Ima note down some of these standards! 👍
Nice video, hitting many of the standards for this so happy 🤣
Nice work!
Underrated👍🏻
I remember Sean Nalewanyj mentioning once that for lateral raises, moderate weights should be used and he doesn't go beyond 20-25 pounds (around 9-10 kg). But you kept that as a minimum here. I think if you are doing controlled reps with proper form, that should be more like the standard weight. No ego lifting as far as shoulders are concerned. Saying this coz I use 7.5 kg for raises and felt helluva weak after your analysis. 😭
Yes that's fair. Can reduce slightly for straight arm, extremely strict reps. I feel much better with a slight arm bend which does impact the weights used. That might be my personal bias creeping in there.
I think that these numbers are spot on and in line with what I have witnessed. I would be interested on your take on a straight leg good morning 10RM for hams? I think 40kg is the minimum, then 80kg then 100kg. Single leg hip thrusts would be a cool addition too
Somewhere around there.
Wicked gainz bro
I am either at minimum (pullups and barbell rows) or close to minimum standards for all of the lifts after 2.5 months of Stronglifts5x5, looking forward to hitting minimum and then standard in the years to come 💪
You need to eat a lot to gain strength.
How has it Been going?
@@AlmostStrongAlex I have since moved my focus to hypertrophy/bodybuilding training and I am enjoying it much more, lifts haven't gone up by a whole lot, but I have hit "minimum" requirements for almost all lifts (most definitely cannot curl 30kg for 10 reps but I have added an arm day to remedy that)
@@lithox5100 sound good, ive also Been powerbuilding really focusing on growth but also with high Focus on progressive overload. Been loving it and nice to know your doing well!
Very good video! I agree with all numbers except the overhead press, which seemed a bit low.
Damn that deadlift row was impressive!
Great video. Some sets of standards I've referred back to in the past were a t nation article called know your ratios and an article by Joel jameison called are you as fit as flyweight which was aimed at am and pro fighters. I've found alot of times my biceps don't seem to respond as linearly with strength and size it's the only muscle I use measurements instead of strength standards to track progress.
Yea the know your ratios article is great.
This stuff is top notch
For the algorithm 💪🏻
Very interesting! It seems I do well on the minima now :) (though there were lifts I don't do [now])
I really like the way this is realistic and you're not coming on here saying something like "after 6 months of training it's normal to bench press 170kg being natural" like so many UA-camrs out there we know. However, I haven't even met the standard for the squat yet (112.5kg for 4 sets of 7 reps) I'm only aiming to maintain the strength cause I think my quads are huge (27.5 inches) and I don't want them any bigger.😄
I thought these were pretty spot on overall, especially the 'standard'. I was around the standard on all of them, except for the bodyweight movements. I think 80kg for a set of 10 dips or 60kg for a set of 10 pullups may be significantly rarely than some of the other ones, but I could also be warped in my opinion of that by being a naturally heavier guy. We've all gotten warped by instagram and the fitness world on peoples numbers these days. I bet I could count the amount of people on my fingers here in Hong Kong that I've seen do a 225x5 set on bench in the past year. And half of those were likely on steroids. That's a quite good bench that sets you up with a solid base of muscle that looks crazy compared to most people if you're relatively lean. Same thing with other movements, how many people do we see doing sets of 10 with a 20kg plate on pullups?
Agree...will do a video on Instagram vs real world strength at some point. Think there's a big, big gap.
@@GVS @Geoffrey Verity Schofield It's interesting how people routinely & ruthlessly compare themselves and other hobbyists to professionals even though for most, lifting is a hobby that they do for a few hours a week. Meanwhile, if you play, say pick up basketball and are styling on most people every night, you generally can be like 'I'm pretty good at basketball'. And you can go and watch an NBA game and not have some sort of mental meltdown because LeBron James is better than you. In reality, the gap between a pickup basketball player and LeBron is probably much greater than a lot of hobbyist lifters and professional strongmen/powerlifters etc, but because there are no black & white numbers standards to see, it doesn't get into people's heads. Also, for most recreational lifters looking to make physique improvements... I think one of the hardest things to understand is that yes, strength increases accompany muscular development, so you should absolutely try and increase your compound numbers, but you shouldn't be chasing those numbers either, as that just leads to form breakdown and bad/discouraging workouts. Hope the text wall helps your algo bro, I appreciate your content. Greetings from HK too, wanna check out Shenzen sometime
Love your stuff. Those were more like rear delt flyes than lateral raises
I think this is a cool video idea
love the channel all natural gains no fake natty bull crap
I just realized my biceps kinda need some work, thank you gvs
Damn, thought I was strong then found out I'm not quite the standard yet, let alone going for maximum. Thanks for keeping it real my man! :D
Hit the minimum for every lift (exept a little under on squats) after 2 years lifting, im 16 years old with 59kg bw. Happy with my progression so far and i aim to get much heavier to continue to gain strength.
This is the closest opinion to mine personally in terms of strength standards I’ve ever come across on UA-cam great work dude I would say I can only make the elite standard for one of these lifts the bicep curl LOL which makes sense it’s the most genetically jacked part of my body ha ha as for the dead lift and benchpress it comes close everything else is somewhere in the middle stand been training since I was 16 I’m now 31 so half my life natural also would say I have average genetics may be slightly above but the point is well over a decade of hard training as a natural will get you jacked especially in your genetically gifted areas which I’m sure everybody has at least one happy lifting💪😎
Great video most you tubers never adress weight number likes this it’s always whatever you comfortable with. This is real life gym info great stuff.
Nice, I'm at or slightly above the standard on most lifts. That feels good because it's so easy to compare yourself to the selection bias of huge guys online and feel inadequate. The only exception for me is squats because of knee and hip problems I've had over the years. So my quads are my weakest point. But I can still deadlift heavy so whatevs.
Its pretty wholesome finding out im intermediate and maxed for allot of these 🏋🏻♀️
This is really cool. Great to see someone outline what natural lifters should shoot for, rather than watching an Olympia competitor rep out squats with 7 plates on each side like it's nothing. Always good to get a dose of reality on UA-cam. As an old timer from the US it would have been helpful if you included pounds along with kilo's through the entire video. I had to stop to do quick math in my head. Probably good for my brain, but kilo's always throw me off...
Good video but I think the mainly body weight movements (pull-ups,dips) rely mostly on strength to weight ratio. I find these movements very easy without weight and can do many reps but cannot fit the minimum for many of the weight only categorised movements.
Nice video bro but I was wondering what would be the strength standard for a conventional deadlift? Cut it is a big compound movement
I think +20kgs on the high bar squat?
I would like to see how those standards appiy to people in their 40's+. I'm 41 with about one year of gym and I can only reach the minimums in bench & pull ups. Very informative video, thank you for sharing this.
Hard to say, might be slightly tougher for the over 40 crowd but it's not nearly as much of a negative impact as most people think. Maybe 10-20%, at most.
@@GVS Thank you for the reply. You are a great source of solid, no B.S. information, keep this way! I leave here the suggestion for doing a vid about gym for people 40 y.o. and beyond.
@@fikoantunes sure thing :)
Any guidelines on what these would be for women? Assuming the leg ones would be a fair bit lighter and the upper body ones be a whole lott lighter?
Very useful information. I'm just working on at home so many of these I'll never be able to test out. Could you give dumbbell equivalents where applicable? From what I understand, those weights will be lower, but I don't if it's by a fixed percentage in all cases.
Depends on the movement. Perhaps 85-90% for press and bench press. Rows shouldn't be much different.
I can't recall all of your numbers, so this reply is approximate. During my 63 years of (no-layoff) lifting I've at various times met or exceeded your standards and maximums, and my bodyweight and muscular size rarely fluctuated. What you say is probably true for most people, but not for everyone. For this I have no explanation. However, I think it's true that some (drug-free) people can develop impressive strength without developing impressive size. Further, I've known large-muscled men who were comparatively weak. Overall, I'd say your numbers are generally good indicators of muscular development. Thanks for providing them. I'd like to add that lifters can hover around and above the standards for decades, far past what is considered normal. The reward may not be aesthetics, but superior strength and health.
Looks great,nailed about most of them,and some more.
Great video Geoff. Whenever people say "I want 16" arms", you should say they should be able to curl 80 lbs and skullcrush 80 lbs.
Also Geoff I know people in Europe love you using KGs, but for us North Americans you should consider adding LBs to the screen. I'm in Canada so I can easily do the conversions in my head, but not everyone can do that.
Yea I will in the future, I think. The entire world uses kg really. And it's not a hard conversion.
Lightweight babyyyyy
First time seeing you in full pants 😳
I am minimum to standard on all. Strongest being pull ups and curls. I don't have much strength. Max bench is about 170 pounds for 1 rep but I can do 135 20 times. This holds very much true for a lot of exercises. 16 strict pull ups but 3 with 25 pounds extra. Nice video. It is good to have goals.
that sounds like you have a big proportion of slow twitch fibers
@@duncanphillips458 years, years and years of triathlon racing 🙂
Wow! I am above minimum on all lifts except hipthrusts and sumo dealifts, (which I don’t do). My conventional deadlift PR is 315x14, so I think I am doing alright there. Lol. I have many other lifts that are within range of standard, and I believe I can get there. 💪
I liked alphadestiny's reference to the strength standards since it goes with weight along with body weight. You can't really ask someone small to try to barbell curl their bodyweight for reps, that's just silly to look at as a natural.
Dunno, who is 60kg and natural and muscularly developed? They'd be like 4 foot 6 inches tall.
@@GVS i'm 65kg natural and decently muscular and i'm 5'3
@@ollvi Yea 5kg is a lot at that weight.
@@GVS true that
Someone who is that small wouldn't look impressive anyways so it's a pointless conversation
Great video. I don't think I have ever did dumbbell pullovers correctly. I feel a stretch in abs and lats but can never get it to stimulate my chest
Thats because pullovers are not a chest exercise lol. They train lats and a bit of triceps
@@bramkok4832 hmm read it was a cheat and lat exercise
W content
"do beginner things"
best advice ever right here, don't do all them fancy stuff that pro bodybuilders do because you are not on their level
train with their mindset but don't train with their exact program
Good video!
I think the max is pretty high here.
Its just been roughly two months since ove been going to the gym and i have already accomplished the minimum and im pretty happy with it.
40kg dips as standard? :o I'm hitting close to "maximum" on every other lift, but 10 reps of 40kg weighted dips which you consider as just a "standard" would be bigger achievement than all my other lifts combined.
These standards are somewhat individual and will depend on your leverages (GVS states that IIRC). The lower body standards I can picture myself smashing in 5 years of training, the bench press though, I don't think I'll ever go above 2 plates if I ever reach it that is.
@@anonymousman4419yeah, absolutely this. I could hit his squat standard the first day in the gym, I just have strong legs naturally, but I find some of the others ridiculously high.
@@davorzdralo8000 a 💯, I could become elite in some whereas remain beginner in others. It's difficult to have the potential to be well-rounded in everything.
@@anonymousman4419 I also think some of these are just off. His standard for squat and rowing are basically the same, which is absurd. Everyone can squat much, much more than what they can row. The lat raises is crazy high, but it makes sense when you look at the form he's doing, it was honestly so bad I would count that as zero reps :D
Dips with 40 kg would literally break my sternum, it's not even about arm/pec strength.
@@davorzdralo8000 GVS is flexible when it comes to from, especially for isolations. But yeah, reaching that number for lat raises is very impressive. As for the dip, it's individual. Some guys dip a sh*t ton of weight and their sternums are fine.
Awesome Video bro, But I find some numbers interesting. Barbell Row minimum and Curls Minimum...For 10 reps, 40kg and 30kg respectively? Thats almost the same weight but one would require very strong biceps and not so strong back to be at the minimum of both of those.
Hey Geoff - gonna push back on what you said at the start about % of bodyweight favouring lower weight lifters. And first I'll say, I've been training for just over a year and I'm hitting your Standard on all tiers, so I'm feeling pretty good about that and I'm not butthurt that you're calling me a tinyboy.
To start with, look at powerlifting. It's all graded on a curve (that actually disadvantages super heavyweight lifters, although no natural will get to that point). It's not a bodyweight percentage, but the coefficient is based on your bodyweight. That makes sense, as weight clearly plays a big role in strength. Fat supports muscle, it changes your leverages, I know you've talked about this in the past, so I know you're onboard with that.
If I put on 20kg and got a bit fluffy, or if I'm 5'8" or 6'2", those absolute numbers are going to be much easier, or much harder depending on where I fall. If you're 5'8" and you want to bench 3 plates for 5, you're going to have to train your fucking ass off forever to hit that, whereas if you're 6'2", you're still going to have to bust your balls, but not nearly as hard.
To bring it back to powerlifting, the average 5'8" powerlifter is 90kg. The average 6'2" pl is 125kg. At 90kg, 5x140 is a 400 wilks (old wilks) lift. That's impressive, but certainly achieveable by most people with dedication. At 125kg though, it becomes just over a 300 wilks lift, a standard I've managed to hit in a year of training (at my bodyweight). Clearly for one of these lifters, and both could be the same bf%, this goal is much harder than for another.
Would love to hear your thoughts on this. Personally I'm shooting for 400 wilks (or DOTS now, but I don't have as fancy a calc at hand for that), while focusing on hyperthrophy, not powerlifting. I'm 5'9" (maybe that's why I'm taking this a bit thick, lol), and have a goal weight of around 85kg. So I'd be pushing for a 180x5 squat, 134x5 bench, 207x5 deadlift, 87x5 OHP.
Oh yeah I am close to max and intermediate on most of these. Feels good
what is the numbers for dumbbell bench press?
great video btw
Solid vid. My only criticism is strength standards are size dependent. I am 160lbs and it took me 1.5 years to bench 185. My 205lb friend on the other hand, whose never lifted a day in his life put up 185x1 his first time benching. Although these are somewhat accurate, larger people should expect to hit the higher end of these standards if not surpass them whilst smaller people should not expect to hit the higher end numbers.
Sure, was just keeping it simple. A % based system favors some.
@@GVS Makes sense
Skill issue