noob q: proportional strength?

[Spaazkaz]

Im not sure what its called or if there is even a name for it. Im about 4 years into lifting and am setting new goals. I was talking to a buddy about ideal strength. I am shooting for something practical but above average (for both stregth and looks). He was telling me that you are supposed to be able to squat 2x bodyweight, 2.5x dl, 1.5x becnh... something along those lines. He said these goals are how you acheive an asthetically pleasing propotinate body? anyway does anyone know the accurate "ideal" ratios? I apologize for my ignorance and appreciate any replies. I did UTSE. thanks, -zack-

 

[Scotsman]

The 2x squat and 1.5 bench are pretty standard football program ideals. Most people are going to be able to squat more than they dead in time with practice.

To answer your question there is no "ideal". Every person has different ratios and strength has little to do with physical appearance. As a general rule if you can bench more than your bodyweight you are in the upper percentage on physical strength. Most gym goers don't squat heavy so no common guideline is out there but more than 1.5 and you're doing well if you are using good form and doing full squats.

Cheers,
Scotsman

 

[Spaazkaz]

thanks man

 

[nodiggitydave]

What about military press? bodyweight??

 

[Scotsman]

What about military press? bodyweight??

If you can mil press your bodyweight with full ROM and good form then you are in a pretty elite percentile for shoulder strength.

Cheers,
Scotsman

 

[thebadguy54]

Basic Strength Standards (Rippetoe)

Press - Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 53 72 90 107 129
123 57 78 98 116 141
132 61 84 105 125 151
148 69 94 119 140 169
165 75 102 129 153 186
181 81 110 138 164 218
198 85 116 146 173 234
220 89 122 155 183 255
242 93 127 159 189 264
275 96 131 164 194 272
319 98 133 167 199 278
320+ 100 136 171 203 284

Squat - Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 78 144 174 240 320
123 84 155 190 259 346
132 91 168 205 278 369
148 101 188 230 313 410
165 110 204 250 342 445
181 119 220 269 367 479
198 125 232 285 387 504
220 132 244 301 409 532
242 137 255 311 423 551
275 141 261 319 435 567
319 144 267 326 445 580
320+ 147 272 332 454 593

Bench Press - Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 84 107 130 179 222
123 91 116 142 194 242
132 98 125 153 208 260
148 109 140 172 234 291
165 119 152 187 255 319
181 128 164 201 275 343
198 135 173 213 289 362
220 142 183 225 306 381
242 149 190 232 316 395
275 153 196 239 325 407
319 156 199 244 333 416
320+ 159 204 248 340 425

Deadlift - Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 97 179 204 299 387
123 105 194 222 320 414
132 113 209 239 342 438
148 126 234 269 380 482
165 137 254 293 411 518
181 148 274 315 438 548
198 156 289 333 457 567
220 164 305 351 479 586
242 172 318 363 490 596
275 176 326 373 499 602
319 180 333 381 506 608
320+ 183 340 388 512 617

Power Clean - Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 56 103 125 173 207
123 60 112 137 186 224
132 65 121 148 200 239
148 73 135 166 225 266
165 79 147 180 246 288
181 85 158 194 264 310
198 90 167 205 279 327
220 95 176 217 294 345
242 99 183 224 305 357
275 102 188 230 313 367
319 104 192 235 320 376
320+ 106 196 239 327 384

 

[nodiggitydave]

are those numbers for one rep?

 

[thebadguy54]

Yes.