Lifting Performance Guidelines! (Sweet Chart Inside)

  • torontoguy222...

    Posts: 410

    Jul 12, 2009 2:35 PM GMT
    I came across this on another forum, and I couldn't resist posting it:

    http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

    Basically it breaks down for you what type of lifter you are - Novice, Intermediate, Elite, etc -- and recommends an approximate weight that you should be lifting relative to your body weight and level of experience. Just click on the hyperlinked exercises!

    I was happy to discover that I am a strong Intermediate lifter. According to the chart, my 1RM on the Bench Press should be 153. I'm doing a 5x5 program right now with 165! And for the Deadlift, my 1RM should be around 239lbs, yet I'm hovering around 235/240lbs for my program. Rah Rah Rah! lol. I guess I'm doing something right.

    How do you guys stack up? Also, if you'd like to comment, I'd be curious to know how a weight lifting program might change as you move up the latter, say from Novice to a strong Intermediate like myself. Is it time I switch over to a split-program instead of 3 full-body workouts per week?

    Peace
    Tony
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    Jul 13, 2009 12:52 AM GMT
    torontoguy2222 saidI came across this on another forum, and I couldn't resist posting it:http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

    I was happy to discover that I am a strong Intermediate lifter. According to the chart, my 1RM on the Bench Press should be 153. I'm doing a 5x5 program right now with 165! And for the Deadlift, my 1RM should be around 239lbs, yet I'm hovering around 235/240lbs for my program. Rah Rah Rah! lol. I guess I'm doing something right.

    How do you guys stack up? Also, if you'd like to comment, I'd be curious to know how a weight lifting program might change as you move up the latter, say from Novice to a strong Intermediate like myself. Is it time I switch over to a split-program instead of 3 full-body workouts per week?

    Peace
    Tony


    According to that table, interpreting it backwards... Based on my current lifting stats, I have the lifting status of an untrained athlete weighing less than 114 lbs lol. Sounds like I gots some work to do - ey?
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    Jul 13, 2009 1:12 AM GMT
    Be careful with that 5x5 routine. You're young, so you probably don't need to worry so much, but the 5x5 is notorious for wrecking people's tendons and joints.
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    Jul 13, 2009 1:57 AM GMT
    I lift WAY less than that. I lift less than an untrained person for my weight. My physio/trainer says it´s counterproductive and it´s much more important to get the muscle relationships right and be healthy and comfortable in your body. i agree.
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    Jul 13, 2009 2:11 AM GMT
    Torontoguy2222, I think you were ready for a split program a long time ago.

    I cannot find my place on that chart, even using the accompanying 1RM calculator because I
    1) don't do anything less than 12 reps unless occasionally pyramid sets
    B) don't do any of the 5 exercises listed but just starting to squat very light until I am 100% satisfied with my form

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    Jul 13, 2009 2:26 AM GMT
    torontoguy2222 saidIs it time I switch over to a split-program instead of 3 full-body workouts per week?

    It depends, you could change to splits and start working out 5 days a week probably, you could stay with full body workouts, it depends on what you want to do, how your doing in the gym and how comfortable you are with it.

    you don't have to change your routine to something else or you can..

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    Jul 13, 2009 2:41 AM GMT
    My fitness goals are
    1) look stellar naked
    2) feel good
    3) do better than I did the last time

    so, I am concerned where I place on a chart only in Dungeons and Dragons. I think having more relevant fitness goals are better than aiming for a number, personally.
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    Jul 13, 2009 2:43 AM GMT
    MunchingZombie saidMy fitness goals are
    1) look stellar naked
    2) feel good
    3) do better than I did the last time

    so, I am concerned where I place on a chart only in Dungeons and Dragons. I think having more relevant fitness goals are better than aiming for a number, personally.


    Same as mine, but I think I put feeling good just slightly above looking good naked, simply as that will only last another 10 or 15 years, but I hope that I can feel decent for a lot longer than that
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    Jul 13, 2009 3:05 AM GMT
    5 by 5's are good for quantifying poundages, but, you have to be real careful at any level of lifting in the lower rep ranges. You can end up with a nasty injury.

    I see lots of guys who are very unbalanced (most do anterior work and not enough posterior work and barely any legs). They not only end up looking crappy, but, hurt, too.

    As small as you are, and given you don't have a particular event that you are training for I think you should probably only use a 5 by 5 in a periodization routine, if at all.

    If you're going to be it in for the long haul, higher reps, in perfect form, over a wider range would probably suit you better, give better development, and lower your risk of injury.

    5 by 5's are used to be real common with football and track team and they will bring up core lifts, but, they've also fucked up wrists, biceps, triceps, hamstrings, quads, and backs.

    Given you're diminutive, I'd have you eat more, and do higher reps, with more of a variety of exercises, and various rep ranges, and cadences.

    I've seen guys tear their pecs off their rib cage. I've seen guys REALLY mess their wrists up. I've personally torn a hamstring back in the early 90's. I've pulled my triceps bad one day lifting a 130# dumbbell behind my head doing tries (it's all healed now and snaps all the time from the scar tissue around the tendon). I've seen guys real mess up unbalanced shoulders and impinge them like crazy doing cleans, and cleans and jerks, even tearing their proximal biceps tendon completely off the shoulder. Just a couple weeks ago, I went to pick up a 100# weight off the floor, which I've done hundreds of times, and I had a partial distal bicep tendon tear. I'm in my 35'th year of lifting and try to lift wisely, warmup, and stretch, and good form, but sooner, or later, something happens. It's just the game.

    I don't think 5 by 5 is good for a little guy like you. You'd do better to eat, doing higher reps with more variety and more recovery time.

    Study up on hypertrophy. You'll find you can LOOK like the guy who can lift the 600# weight, or BE the guy who lifts the 600# weight. Powerlifting is a much a technique as anything.

    Once your testosterone gets lower, after 30 or so, if you don't take HRT (Hormone Replace Therapy), or AAS, your risk of tendon and ligament injury jumps significantly. For those over 30, it's another good reason to begin HRT early.

    Just FYI: there are some new therapies being used now on tears with stem cells that seem to have good outcomes. We should be hearing more about it in the next few years.

    Just a few months ago, my friend Chris reached for a paint can in his garage, and completely detached his distal biceps tendon. He had it surgical repaired and is doing fine, but, it wasn't cheap.

    You really probably shouldn't be on a 5 by 5.
  • torontoguy222...

    Posts: 410

    Jul 13, 2009 4:35 PM GMT
    Hey! Interesting responses. I didn't know the 5 x 5 was conducive to injury. I sort of considered 5 reps to be at the lower end of a middle-rep range (5-icon_cool.gif, whereas when I was periodizing my training before my low-reps/high weight weeks consisted of 3-4 reps, so the weight I was lifting was even greater. Perhaps I will switch it up really soon.

    I've seen some incredible strength gains since I started the 5x5 program in late April. For instance, my Bench Press has gone from 145 to 165; my Squat from 185 to 235; Deadlift from 205 to 235; Lat Pulldown from 150 to 170. Anyways, you get the idea. But it's true, I'm not training for competition of any sort, so if I looked like I could Bench 170lbs without actually having to, that would be nice lol.

    As for the chart, I certainly wouldn't live by any sort of hard numerical basis. I just thought it was a neat indication of relative strength for at least some lifters. What's probably more important though is how the weight lifted with different exercises compare. Obviously one would be able to Squat more than their Bench, so if that's not the case then something is probably out of wack.

    Can anyone comment on their experience with a 2- or 3-day split?
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    Jul 13, 2009 7:45 PM GMT
    torontoguy2222 said...
    so if I looked like I could Bench 170lbs without actually having to, that would be nice lol.

    ...
    Can anyone comment on their experience with a 2- or 3-day split?


    You should probably train like a bodybuilder and not like a powerlifter, if you're going for a more muscular appearance. Focus more on muscle fatigue and not so much on raw strength.

    This is my current split..

    MON - chest, back (upper)
    TUE - rest
    WED - shoulders, arms
    THU - legs, back (lower), calves, abs, forearms
    FRI - chest only
    SAT - shoulders, and some arms
    SUN - rest
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    Jul 15, 2009 2:31 AM GMT
    Chucky5 by 5's are used to be real common with football and track team and they will bring up core lifts, but, they've also fucked up wrists, biceps, triceps, hamstrings, quads, and backs.

    Once your testosterone gets lower, after 30 or so, if you don't take HRT (Hormone Replace Therapy), or AAS, your risk of tendon and ligament injury jumps significantly. For those over 30, it's another good reason to begin HRT early.


    You didn't mention knees. Doctors think the 5x5 routine, which I did for nearly two years, contributed significantly to the rupture of my patellar tendons.

    Actually, testosterone supplementation, according to my surgeon, a sports doctor, reduces collagen synthesis. Collagen is the basic material of the tendons. So testosterone actually increases the risk of injury. I assume the degree of risk is dose-dependent, but I don't know.
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    Jul 18, 2009 4:29 AM GMT
    I was just reading about the effects of some of the more popular AAS on collagen today.

    With some of them, there's thickening, but, less synthesis, but, thicker connective tissue, as I understand it. It was on professionalmuscle.com.

    http://www.professionalmuscle.com/forums/showthread.php?t=49354

    There's a lot of different beliefs on this, just like it seems they're finding out some things about test / est ratios and prostate cancer (the ratios, rather than the presence of testosterone).

    I know folks who have been on heavy juice for 2 decades and have PSAs at 0.4. Right now, my dad is being treated for prostate cancer with an androgen antagonist (LHRH antagonists), which is $6000.00 per shot. He's had a bunch of them, too. However, the studies I've read have said that there's not solid evidence that testosterone blockade improves the long term outcome, despite dropping the PSA. He's dropped nearly 60 pounds in about 3 months and the doctor says that's to be expected. Dad says he feels like shit. I believe him. He's 85, and I suspect the doctor has his rational for the treatment plan, but, like I said, I've read several studies that says the absence of testosterone doesn't seem to affect the long term outcome.

    After "Reefer Madness" and "The War On Drugs" I think a lot of folks are in the same spot as me that they're skeptics on anything from the media.

    Statistics are funny. If you've taken a statistics class you know easy it is to manipulate your presentation. In the case of my dad, Big Pharm is making some big money at $6000.00 per shot of the LHRH antagonist.

    I can tell you, from my 35 years in the gym, and from talking with doctors, and in particular geriatric doctors when I lived in Phoenix for five years, that there's a very strong case to be made for HRT and exercise as opposed to a long list of statins, and BP meds.

    The HRT allows people to be active longer, feel better, and so on, and to perform at a high level later in life.

    I just did a partial tear on my bicep and did a lot of reading on tendon stuff. Some of the stuff I read, from reputable sources (clinical studies), said that when test was down, and a person get over forty, the chance of tendon and ligament tears goes way up.

    I train smart, and have been relatively injury free over the years. I'd like to think that all that training actually prevented injury. I have to think that an out-of-shape construction worker would be as likely, or more likely, with a tendon problem. My doctor said he sees them all the time in construction workers. I suspect that age and diet and exercise probably are the biggest factors (my doctor says age) than androgen levels but time will tell, I suspect.

    You know that someone who isn't overweight, exercises, is going to have a higher quality of life longer than someone who sits on the couch and withers away.
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    Jul 18, 2009 3:13 PM GMT
    Well, the funny thing is that my doctor told me that, ideally, if you're going to do any kind of testosterone supplementation, you can counteract the effects on collagen synthesis with other drugs -- most of which are illegal, according to him!
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    Jul 22, 2009 7:25 AM GMT
    Lots of things about health care make no sense at all.

    Ever watch an asthma drug commercial? To funny. In the disclaimers, "may cause premature death from asthma."

    Instead of prescribing a mandatory gym membership / diet folks are stuffed full of statins (that ruin your liver, and muscle mass) and sent home to die.

    Lots of things about "health care" make NO sense.

    Anti-aging medicine is a hot potato.

    Our U.S. system is about disease treatment for maximum profit rather than wellness promotion for the public good.