Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
BendtheBar's Avatar
BendtheBar BendtheBar is offline
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
Join Date: Jul 2009
Location: Louisiana
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Setting Poundage Goals
by BendtheBar 07-13-2012, 09:58 PM

Setting Poundage Goals
Source: Beyond Brawn by Stuart McRobert

With the link between exercise poundages and muscular girths being so strong, here are some guidelines -- but not definitive numbers -- for the sort of weights you need to be lifting to get to 16-inch arms and corresponding girths. But the strength-to-girths relationship is not uniform amoung all individuals. Some people need to get considerably stronger than others to develop the same muscular girths. The following guidelines assume a controlled (no cheating!) training style, and no use of powerlifting support gear. They include a short pause for a breath or few between reps, especially during the final stage of a set. But this group of mostly core exercises is not suitable for a single training routine for a hard gainer -- there are too many exercises here for productive use in any single routine.

Regular squat to parallel 300 lbs x 20 (and 400 x 1)
Bent-legged deadlift 385 x 15 (and 500 x 1)
Stiff-legged deadlift from the floor 300 x 10
Bench press 260 x 6 (and 300 x 1)
Parallel bar dip (bodyweight plus 100) x 6
Overhead press 175 x 6
Pulldown 240 x 6
Chin (bodyweight plus 30) x 6
One-arm dumbbell row 110 x 6
Barbell curl 120 x 6
Shoulder-width bench press 220 x 6
Single-leg calf raise 20 reps with a 60 lb dumbbell


Another method used to compare strength amoung athletes is the sum of the one-rep max for three lifts: the benchpress, the squat, and the deadlift, done with no support gear other than a belt. A goal for this type of measurement is to try to get as close to the 300-400-500 one-rep max (in pounds) for each lift. That is, benchpress 300 pounds, squat 400 pounds, and deadlift 500 pounds.

By adding your one-rep max for each lift, you obtain a number that can be used for comparison against other strength athletes. Here is a table which can be used as a guideline:
Bodyweight: 120 lbs 150 lbs 180 lbs 210 lbs
Very good 700 lbs 850 lbs 1025 lbs 1200 lbs
Terrific 775 lbs 950 lbs 1150 lbs 1325 lbs
Outstanding 875 lbs 1075 lbs 1300 lbs 1500 lbs


These figures are totals that do not specify the three individual component lifts. Breaking the totals into individual lifts is something you can do yourself. Consider the 300-400-500 threesome. The total is 1200 pounds and the proportion for the benchpress is 25%. For the squat, it comes to 33.33%, and the deadlift gets the balance of 41.66%. Make it a threesome of 25%, 35% and 40% for round figures.

The composition breakdown may or may not tally with your relative strength levels. Assuming you have trained each exercise equally seriously, consistently and intensively (which very few people do, usually because they prefer the bench press to the other two movements) you can calculate your own relative strength proportions. If you have not trained each of the exercises with equal seriousness and application for a number of years, then you must do this before you can accurately work out your relative strength levels.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


Reply With Quote
Views 744 Comments 12
Sponsored Links
Total Comments 12

Comments

Old 07-13-2012, 11:52 PM   #2
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,606
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

These have been my guidelines for many years.
Off Road is offline   Reply With Quote
Old 07-14-2012, 02:20 AM   #3
IronManlet
With apelike velocity
Max Brawn
Points: 5,468, Level: 47 Points: 5,468, Level: 47 Points: 5,468, Level: 47
Activity: 8% Activity: 8% Activity: 8%
 
IronManlet's Avatar
 

Join Date: May 2010
Posts: 1,480
Training Exp: 2 years
Training Type: Heavy Duty
Fav Exercise: Deadlift
Fav Supp: Steak
Reputation: 56904
IronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beastIronManlet is a lifting beast
Default

I think the 300-400-500 level is a decent area to shoot for initially - for a raw, drug-free lifter. Many will be able to surpass those poundages in a few lifts.
__________________
Form follows function.
IronManlet is offline   Reply With Quote
Old 07-14-2012, 06:34 AM   #4
Kuytrider
Senior Member
Max Brawn
Points: 8,127, Level: 60 Points: 8,127, Level: 60 Points: 8,127, Level: 60
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Aug 2011
Location: Leicester, UK
Posts: 2,624
Training Exp: 4
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Protein Powder
Reputation: 124218
Kuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master member
Default

Although 300-400-500 is nothing to the really strong guys out there, it's a damn sight more than you'll see lifted in a commercial gym. In 16 months in my current gym I have not seen anyone deadlift 500, seen one guy squat 400 to depth and quite a few guys hitting 300 for reps on bench to be fair.

I have been in several commercial gyms over the years and have never seen a 500 deadlift actually, though I suspect a couple of lads in the current gym are capable.

Hit 3-4-5 and you're really on the right track I believe. If/when I get there, I'll be a happy camper though of course I would demand more

Also, get 3-4-5 and you should have nice 16 inch arms.

The more I read about McRobert's work, the more I see that he makes lots of sense.
__________________
No excuses, just results.

Getting it done one session at a time.
Kuytrider is offline   Reply With Quote
Old 07-14-2012, 06:41 AM   #5
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

Bear in mind these 3/4/5 were supposed to be done at 190lbs bodyweight and around 10-15% bodyfat. That is something which is forgotten very quickly on the internet.

So yeah, 3/4/5 is DAMN impressive at 190lbs and in good lean shape.
Fazc is offline   Reply With Quote
Old 07-14-2012, 06:50 AM   #6
Kuytrider
Senior Member
Max Brawn
Points: 8,127, Level: 60 Points: 8,127, Level: 60 Points: 8,127, Level: 60
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Aug 2011
Location: Leicester, UK
Posts: 2,624
Training Exp: 4
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Protein Powder
Reputation: 124218
Kuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master member
Default

Quote:
Originally Posted by Fazc View Post
Bear in mind these 3/4/5 were supposed to be done at 190lbs bodyweight and around 10-15% bodyfat. That is something which is forgotten very quickly on the internet.

So yeah, 3/4/5 is DAMN impressive at 190lbs and in good lean shape.
Oddly enough, I'd be around 190 at 10-15% bf
Challenge accepted McRobert

The like of him and Rippetoe may not be 'hardcore' enough for some people but I tell you, if more people followed their protocols for strength, there would be fewer people half squatting 2 plates.
__________________
No excuses, just results.

Getting it done one session at a time.
Kuytrider is offline   Reply With Quote
Old 07-14-2012, 06:53 AM   #7
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,606
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

Quote:
Originally Posted by Fazc View Post
Bear in mind these 3/4/5 were supposed to be done at 190lbs bodyweight and around 10-15% bodyfat.
Excellent point.

My goal has been to hit ALL of the above numbers for ALL the above lifts at a lean 200 lbs. My only issue now is getting to a lean 200 and holding on to the strength...
Off Road is offline   Reply With Quote
Old 07-14-2012, 08:02 AM   #8
jslep
Senior Member
Max Brawn
Points: 10,539, Level: 68 Points: 10,539, Level: 68 Points: 10,539, Level: 68
Activity: 4% Activity: 4% Activity: 4%
 
jslep's Avatar
 

Join Date: Nov 2009
Location: Minnesota
Posts: 4,749
Training Exp: 15 years
Training Type: Powerbuilding
Fav Exercise: bench and moar bench
Fav Supp: red meat
Reputation: 58169
jslep is a lifting beastjslep is a lifting beastjslep is a lifting beastjslep is a lifting beastjslep is a lifting beastjslep is a lifting beastjslep is a lifting beastjslep is a lifting beastjslep is a lifting beastjslep is a lifting beastjslep is a lifting beast
Default

The 3-4-5 would be solid goals for anyone at around 190 even at most meets Raw.

At 165 i benched 275 for a 1st squatted 335 for a second and deadlifted 435 for a first with a first overall.

From most of the meets i have been at even in the 181's the 3-4-5 would have you at very competitive levels. Probably within 20 to 25 lbs of the winner at each lift.

Not until you would reach 198 and mostly in the 220's do you see guy's get 400 benches and 500+ squats and 600+ deads.

I think the 3-4-5 would not only be good for the average gym rat at 181 but even for the guy that competes locally once a year at a meet.
jslep is offline   Reply With Quote
Old 07-14-2012, 09:17 AM   #9
J_Byrd
Senior Member
Max Brawn
Points: 21,229, Level: 91 Points: 21,229, Level: 91 Points: 21,229, Level: 91
Activity: 28% Activity: 28% Activity: 28%
 
J_Byrd's Avatar
 

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,879
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 457971
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

those are solid numbers for guys at the gym. They are compedative in most meets. 3-4-5 is a great goal to reach.
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is offline   Reply With Quote
Old 07-14-2012, 09:19 AM   #10
Goat
Senior Member
Max Brawn
Points: 3,004, Level: 33 Points: 3,004, Level: 33 Points: 3,004, Level: 33
Activity: 5% Activity: 5% Activity: 5%
 

Join Date: Sep 2011
Location: Ca
Posts: 596
Training Exp: 2 years
Training Type: Fullbody
Fav Exercise: squat
Fav Supp: MEAT
Reputation: 36543
Goat is a lifting machineGoat is a lifting machineGoat is a lifting machineGoat is a lifting machineGoat is a lifting machineGoat is a lifting machineGoat is a lifting machineGoat is a lifting machineGoat is a lifting machineGoat is a lifting machineGoat is a lifting machine
Default

Is this 300/400/500 possible for an older trainee, say someone in their early forty's? I started when I was forty three, and have been lifting for a little over a year now.
__________________
When the people find that they can vote themselves money, that will herald the end of the republic. Sell not liberty to purchase power. - Benjamin Franklin

There are two ways to conquer and enslave a country.One is by the sword.The other is by debt. - John Adams
Goat is offline   Reply With Quote
Reply

Bookmarks

Tags
goals, poundage, setting


Similar Articles
Article Author Forum Replies Last Post
Ketogenic Diet Rules (setting up macros) rippednmichigan Low Carb & Paleo Diet 1 12-18-2012 10:07 AM
Goal setting ron79 Muscle Building and Bodybuilding 4 03-18-2012 10:09 PM
The Atkin Multi-Poundage System BendtheBar Articles 0 01-16-2012 07:24 AM
How to Squat ☆ Squat Tip #3 - Setting the Lower Back BendtheBar Video Compilations 0 05-30-2011 05:35 PM
HK BMR & setting up macros for keto. Urgent advice needed! highkick09 Nutrition, Diet and Supplements 5 05-17-2011 01:33 PM

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:37 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.