Muscle and Brawn Forums
 

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

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 11-29-2012, 03:23 AM   #1
abett07
Senior Member
Brawn
Points: 3,343, Level: 35 Points: 3,343, Level: 35 Points: 3,343, Level: 35
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Apr 2011
Posts: 171
Reputation: 3465
abett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good posts
Default Ideal strength ratios on the main lifts

I am interested to find out what guys believe would be an ideal strength ratio between the main lifts.

Does the following sound about right ?

Deadlift 125 kilos
Squat 100 Kilos
Bench 75 Kilos
Row 75 Kilos
Power clean 60 Kilos
Standing press 50 Kilos

How important is it to have an ideal ration between these lifts? Would having a stronger bench than Deadlift be a matter of concern?
abett07 is offline   Reply With Quote
Sponsored Links
Old 11-29-2012, 06:25 AM   #2
leefarley
Senior Member
Max Brawn
Points: 7,457, Level: 57 Points: 7,457, Level: 57 Points: 7,457, Level: 57
Activity: 8% Activity: 8% Activity: 8%
 

Join Date: May 2012
Location: England UK
Posts: 2,502
Training Exp: 2
Training Type: Fullbody
Fav Exercise: Benchpress
Fav Supp: protein powder
Reputation: 221477
leefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master member
Default

check out the men strength standards in the tools section on this forum
leefarley is offline   Reply With Quote
Old 11-29-2012, 06:31 AM   #3
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,019
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

For a raw lifter I would expect the following deadlift > squat > bench > standing press.
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is offline   Reply With Quote
Old 11-29-2012, 06:34 AM   #4
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

Surely these details are somewhat missing the point.

Quote:
Originally Posted by abett07 View Post
Would having a stronger bench than Deadlift be a matter of concern?
A 125kg deadlift for an able bodied man is the real matter of concern.
Fazc is offline   Reply With Quote
Old 11-29-2012, 06:50 AM   #5
abett07
Senior Member
Brawn
Points: 3,343, Level: 35 Points: 3,343, Level: 35 Points: 3,343, Level: 35
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Apr 2011
Posts: 171
Reputation: 3465
abett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good posts
Default

Quote:
Originally Posted by Fazc View Post
Surely these details are somewhat missing the point.



A 125kg deadlift for an able bodied man is the real matter of concern.
I was trying to keep the numbers simple, it was the ratio/comparison between the main lifts that I was after.
abett07 is offline   Reply With Quote
Old 11-29-2012, 07:12 AM   #6
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

Quote:
Originally Posted by abett07 View Post
I was trying to keep the numbers simple, it was the ratio/comparison between the main lifts that I was after.
You're missing my point.

There is no ideal ratio/comparison and no effort should be made to try and downplay one strength to balance out another. Getting strong in everything is the goal, you may find with some balanced training that you have one lift which shoots ahead and that's fine.

Of all the great lifters and lifts in history; such as Young's Bench, Gant's Deadlift very few of them were remembered because of their perfectly balanced ratio of lifts!
Fazc is offline   Reply With Quote
Old 11-29-2012, 09:45 AM   #7
BendtheBar
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%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
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

The minimum goals I would like to see most average gym rats shoot for are:

OHP - 200
Bench - 300
Squat - 400
Deadlift - 500

But there is so much variance. Bench and deadlifts are a thorn in the side of many lifters.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote
Old 11-29-2012, 10:26 AM   #8
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

From Brooks. . .
Quote:
To recap:

1. The Two Hands Military Press with Barbell

Pressing a barbell equal to your own body
weight for one rep is rated as SUPERIOR STRENGTH.

Body weight plus 50 lbs. is rated as UNUSUAL
strength.

Body weight plus 100 pounds is rated as WORLD CLASS.

Note that we're talking about STRICT pressing. No
leg drive, no knee kick, no back bend. Just stand
on your feet and push the bar overhead with arm and
shoulder power.

2. The Two hands Barbell Curl

These are the standards for the STRICT barbell curl.
(STRICT! -- no cheating.)

One rep with 80 pounds under body weight is rated
as RESPECTABLE.

One rep with 50 to 30 pounds under body weight is
rated as SUPERIOR.

One rep with anything approaching body weight is
rated as WORLD CLASS.

Note: WORLD CLASS means as strong as the World and
Olympic champions in weightlifting. John Davis, for
example, curled 205 pounds at a body weight of about
220 pounds.

3. The Bench Press

Once again, we're talking strict. No bouncing. A pause
at the bottom. No raising the hips. No back arch.

Body weight plus 50 lbs. -- SUPERIOR STRENGTH.

Body weight plus 100 lbs. -- the goal of an ADVANCED
lifter.

Body weight plus 200 pounds -- WORLD CLASS.

Marvin Eder, weighing 195 lbs., bench pressed 480
lbs.

Chuck Vinci, a two-time Olympic Gold Medal Winner,
pressed 325 lbs. at a weight of only 125 lbs.

Remember, these were RAW lifts!

4. The Squat

No knee wraps. No super suits. No bouncing. Strict
style all the way.

One rep with body weight -- achievable by any man.

50 lbs. over body weight -- starting to develop
superior strength.

100 lbs. over body weight -- your goal to work toward.
This should be achievable with hard work.

200 to 300 lbs. over body weight -- WORLD CLASS.

5. The Deadlift

Body weight plus 150 lbs. is rated as being within
anyone's reach.

200 lbs. over body weight is rated as SUPERIOR STRENGTH.

300 lbs. over body weight is rated as ADVANCED LIFTER
status.

400 to 500 lbs. over body weight is rated as WORLD
CLASS.

I hope that gives you food for thought and helps with
setting real-world goals for strength and power
training!

Yours in strength,
Brooks Kubik
Off Road is offline   Reply With Quote
Old 11-29-2012, 12:32 PM   #9
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 BendtheBar View Post
The minimum goals I would like to see most average gym rats shoot for are:

OHP - 200
Bench - 300
Squat - 400
Deadlift - 500

But there is so much variance. Bench and deadlifts are a thorn in the side of many lifters.
Crikey, every one of those seem a million miles off
__________________
No excuses, just results.

Getting it done one session at a time.
Kuytrider is offline   Reply With Quote
Old 11-29-2012, 01:56 PM   #10
ricka182
Time to start over...
Max Brawn
Points: 5,008, Level: 45 Points: 5,008, Level: 45 Points: 5,008, Level: 45
Activity: 12% Activity: 12% Activity: 12%
 
ricka182's Avatar
 

Join Date: Feb 2010
Location: Massachusetts, USA
Posts: 1,903
Training Exp: 5
Training Type: Fullbody
Fav Exercise: Bench & Deads
Fav Supp: VPX Power Shock & PLCAR
Reputation: 47625
ricka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machine
Default

Quote:
Originally Posted by Kuytrider View Post
Crikey, every one of those seem a million miles off
Good time of the year for this quote, from the late great Jimmy V..
"Don't give up, don't ever give up."

Quote:
Originally Posted by BendtheBar View Post
The minimum goals I would like to see most average gym rats shoot for are:

OHP - 200
Bench - 300
Squat - 400
Deadlift - 500

But there is so much variance. Bench and deadlifts are a thorn in the side of many lifters.

I'm on the same page, at least for my goals are pretty close to these numbers..

OHP - 175
Bench - 315
Squat - 355
Deadlift - 505

Those are without consideration to ratio between each other, but I certainly wouldn't neglect any one part of my body too much.

I had a guy on an old softball team, upper body was immense. Easily pushed 315 bench around, big arms and not fat...but he could squat a damn thing. Looked so funny to see tank with chicken legs..
__________________
TOUGH MUDDER!!!
Mt Snow, VT - May 5, 2012 - Completed!
...i remain, he who remains to be...
ricka182 is offline   Reply With Quote
Reply

Bookmarks

Tags
ideal, lifts, main, ratios, strength


Similar Threads
Thread Thread Starter Forum Replies Last Post
My ideal diet concept. ONpump17 Nutrition, Diet and Supplements 4 09-30-2012 09:49 AM
Ratios pploon Nutrition, Diet and Supplements 1 01-20-2012 07:06 PM
An Ideal Beginning Strength Program BendtheBar Articles 0 12-08-2011 11:01 PM
How many reps and set are ideal? wannebe91 Muscle Building and Bodybuilding 1 12-05-2011 08:03 PM
Whats your ideal physique? Achilles General Fitness & Health 74 12-19-2010 05:24 AM

Thread Tools
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 12:26 AM.


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