How much weight should you lift to gain muscle?
Replies
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Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.
Yea you are a beast.. and I am weak AF lol1 -
Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.
Yea you are a beast.. and I am weak AF lol
I train differently and had an interest in powerlifting early on!2 -
Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.
135 is my 2018 bench goal and I will be dancing like an idiot at the gym when I hit it!1 -
Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.Davidsdottir wrote: »Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.
135 is my 2018 bench goal and I will be dancing like an idiot at the gym when I hit it!
I'm sure they will understand at your gym lol. If they don't then smack them with a plate. there is only two women at my current gym that that I've seen bench 135, and one does half reps and the other has admitted to me that she takes mild doses of steroids because she competes in physique. Both are quite a bit heavier than the two of you as well. Hitting 135 will be very close to your body weight when you get it too.
135 will be a huge accomplishment!
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Wheelhouse15 wrote: »Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.Davidsdottir wrote: »Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.
135 is my 2018 bench goal and I will be dancing like an idiot at the gym when I hit it!
I'm sure they will understand at your gym lol. If they don't then smack them with a plate. there is only two women at my current gym that that I've seen bench 135, and one does half reps and the other has admitted to me that she takes mild doses of steroids because she competes in physique. Both are quite a bit heavier than the two of you as well. Hitting 135 will be very close to your body weight when you get it too.
135 will be a huge accomplishment!
That's interesting. I haven't seen any chicks at my gym bench... at all.1 -
Davidsdottir wrote: »Wheelhouse15 wrote: »Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.Davidsdottir wrote: »Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.
135 is my 2018 bench goal and I will be dancing like an idiot at the gym when I hit it!
I'm sure they will understand at your gym lol. If they don't then smack them with a plate. there is only two women at my current gym that that I've seen bench 135, and one does half reps and the other has admitted to me that she takes mild doses of steroids because she competes in physique. Both are quite a bit heavier than the two of you as well. Hitting 135 will be very close to your body weight when you get it too.
135 will be a huge accomplishment!
That's interesting. I haven't seen any chicks at my gym bench... at all.
It's rare, the odd thing is I've actually seen about as many women clean at my gym as bench. Deadlifting and squatting is actually pretty popular among women where I workout. It's definitely changing but women still seem to concentrate more on lower body exercises.
Now, quick caveat here. The women seem to do a lot more machine benching than barbell benching but actually that's understandable since there are only 2 benches and it's really crowded and I think they just avoid trying to compete with the bros for the bench time. My gym really needs to stop selling memberships, it's way to crowded as it is!0 -
I've benched 140lbs at 138lbs. Last week, I benched 125lbs for 3 sets of 6 (theoretical 1RM of 150). I've been working with a PL coach for a year and a half on bench.
I kinda scoff at these recomnendations of women "should" be able to bench bodyweight. I've done it...and I know how much work it took to get there. I'm just impressed if I see other women using full ROM...b/c a lot of dudes at my gym half rep.2 -
deputy_randolph wrote: »I've benched 140lbs at 138lbs. Last week, I benched 125lbs for 3 sets of 6 (theoretical 1RM of 150). I've been working with a PL coach for a year and a half on bench.
I kinda scoff at these recomnendations of women "should" be able to bench bodyweight. I've done it...and I know how much work it took to get there. I'm just impressed if I see other women using full ROM...b/c a lot of dudes at my gym half rep.
Very impressive! I don't think I've heard many recommendations that a woman "should" be able to bench her bodyweight actually because it's very rare. A woman benching her bodyweight would be at least advanced, or even elite depending on age, on the strength standards charts. Advanced is considered to be 3 years or more of hard training. The equivalent for a man would be about 1.6x BW. FWIW my best would be 1.8xBW, so any woman that is benching her BW is pretty much as strong as I am, and I know how hard it is to get that, so I am so very impressed by that.
Oh, yeah team half rep is everywhere. I know some do it because they think going past 180 degrees with their arms is dangerous, and it is the way many bench, but many others just do it because they are ego lifting. If you are doing it for safety reason it's probably best to just do a floor press IMO.0 -
Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.Davidsdottir wrote: »Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.
135 is my 2018 bench goal and I will be dancing like an idiot at the gym when I hit it!
I'm sure they will understand at your gym lol. If they don't then smack them with a plate. there is only two women at my current gym that that I've seen bench 135, and one does half reps and the other has admitted to me that she takes mild doses of steroids because she competes in physique. Both are quite a bit heavier than the two of you as well. Hitting 135 will be very close to your body weight when you get it too.
135 will be a huge accomplishment!
That's interesting. I haven't seen any chicks at my gym bench... at all.
It's rare, the odd thing is I've actually seen about as many women clean at my gym as bench. Deadlifting and squatting is actually pretty popular among women where I workout. It's definitely changing but women still seem to concentrate more on lower body exercises.
Now, quick caveat here. The women seem to do a lot more machine benching than barbell benching but actually that's understandable since there are only 2 benches and it's really crowded and I think they just avoid trying to compete with the bros for the bench time. My gym really needs to stop selling memberships, it's way to crowded as it is!
Same. Lots of lower body women or light DB benching. I've never seen any women clean or snatch either. It's kinda sad. There's one chick who does hip thrusts with just the bar and I so want to help her (her butt is flat, so there's a lot of potential)!1 -
Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.Davidsdottir wrote: »Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
Yea I believe the numbers are different for women. There is no way I am coming close to DL'ing 280lbs without years of very focused powerlifting training (which is not my goal at all) and to be honest, I think I have built way more muscle not training for strength only which is consistent with the article I posted.Don't know how it would work for women but for men there are some arbitary lifting objectives that are commonly accepted as evidence of "basic" strength.
Generally these are being able to do a 1RM:
DL 2x BW
SQT 1.75X BW
BP 1.25x BW
OHP . 75x BW
These would be considered MINIMUMS and most men would strive to lift more.
If you are a woman and can lift this much, I think that you can assume that you also gained some muscle in the process.
How much can only be estimated by the measurement of LBM and BF by DXA, hydro or sone other method of BF measurement.
Just realIze that muscle only comprises a part of LBM (estimated at 42% for men and 35% for women) and there is no exact way to measure muscle apart from an autopsy.
I'm about spot on for Squats and Dead. When I weigh 140 (I'm a little heavier now), I've hit a 240 squat and I think a 295 Deadlift.
Bench-Cannot bench body weight lol. If I get get 135 I will have celebration.
135 is my 2018 bench goal and I will be dancing like an idiot at the gym when I hit it!
I'm sure they will understand at your gym lol. If they don't then smack them with a plate. there is only two women at my current gym that that I've seen bench 135, and one does half reps and the other has admitted to me that she takes mild doses of steroids because she competes in physique. Both are quite a bit heavier than the two of you as well. Hitting 135 will be very close to your body weight when you get it too.
135 will be a huge accomplishment!
That's interesting. I haven't seen any chicks at my gym bench... at all.
It's rare, the odd thing is I've actually seen about as many women clean at my gym as bench. Deadlifting and squatting is actually pretty popular among women where I workout. It's definitely changing but women still seem to concentrate more on lower body exercises.
Now, quick caveat here. The women seem to do a lot more machine benching than barbell benching but actually that's understandable since there are only 2 benches and it's really crowded and I think they just avoid trying to compete with the bros for the bench time. My gym really needs to stop selling memberships, it's way to crowded as it is!
Same. Lots of lower body women or light DB benching. I've never seen any women clean or snatch either. It's kinda sad. There's one chick who does hip thrusts with just the bar and I so want to help her (her butt is flat, so there's a lot of potential)!
Yeah, it is sad, those lifts actually make women look more athletic and it's a good look. You see on the board a lot of women who still believe that if they start lifting heavy that they are going to look like a man. I understand that this isn't something they want, but they don't realize that it's impossible for them to get a masculine looking physique unless they really trying to achieve that look. Just like a man who wants to be a beast needs to work really hard and really want to look like that.
I know what you mean about helping people at the gym, you don't want to be THAT person lol. It's funny that people have actually approached me for advice and tips. Maybe if she sees you doing them enough she'll ask you some day.
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How much weight should you lift to gain muscle?.....Uh, all of it?5
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For the ladies nearing (or aspiring) for the heavier bench press weights, I'm curious if you can do pull ups(and how many)?0
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For the ladies nearing (or aspiring) for the heavier bench press weights, I'm curious if you can do pull ups(and how many)?
I can do 8 good ones- upwards of 15 crappier ones- especially if I don't go with a strict over hand grip (I use an alternate grip)
I can do multiple sets of 5's- which to me is useful.1 -
For some reason it won't let me edit- so- just tacking on to that- lat pull downs help with pull ups/DB rows and BB rows obviously.
I have what I consider a modestly good bench- I have pushed 200 clean- 225 for a very very dirty butt off the bench 1 repper.2 -
For some reason it won't let me edit- so- just tacking on to that- lat pull downs help with pull ups/DB rows and BB rows obviously.
I have what I consider a modestly good bench- I have pushed 200 clean- 225 for a very very dirty butt off the bench 1 repper.
Dayum, Jo! What's your deadlift at these days? Last I saw you were working on 325 I think.1 -
Davidsdottir wrote: »For the ladies nearing (or aspiring) for the heavier bench press weights, I'm curious if you can do pull ups(and how many)?
I can do 8 good ones- upwards of 15 crappier ones- especially if I don't go with a strict over hand grip (I use an alternate grip)
I can do multiple sets of 5's- which to me is useful.
I'm marking this down as things I don't see at my gym. Impressive.1 -
Wheelhouse15 wrote: »For some reason it won't let me edit- so- just tacking on to that- lat pull downs help with pull ups/DB rows and BB rows obviously.
I have what I consider a modestly good bench- I have pushed 200 clean- 225 for a very very dirty butt off the bench 1 repper.
Dayum, Jo! What's your deadlift at these days? Last I saw you were working on 325 I think.
I hit 335- and I backed off to rehab and do some other work while I trained for my certification. So I feel like I've lost some off the top end. My squat is a struggle bus right now- I put 250 in my program- but 205 for sets of 3 felt like torture the other day LOL.
I think when I started coming back to power I pulled 275 for sets of two and they felt REALLY great- so I'm comfortably saying I'm still at 315- hopefully I didn't lose too much of that- but we shall see- I just started a new 12 week sheiko so I'll know where I sit in a three months!!!I'm marking this down as things I don't see at my gym. Impressive.
I went to a military school- the PT test included pull ups- and I grew up doing them- so it's been less of a mental challenge- and I go out of my way to sort of "maintain" upkeep.
I am also a believer in "big back- big bench" so I think it's all helpful.1 -
For the ladies nearing (or aspiring) for the heavier bench press weights, I'm curious if you can do pull ups(and how many)?
I work on it. But honestly, I can't do one from a dead hang
Getting closer.
My bench did get better with some weight gain and especially back and tricep growth.2 -
Wheelhouse15 wrote: »For some reason it won't let me edit- so- just tacking on to that- lat pull downs help with pull ups/DB rows and BB rows obviously.
I have what I consider a modestly good bench- I have pushed 200 clean- 225 for a very very dirty butt off the bench 1 repper.
Dayum, Jo! What's your deadlift at these days? Last I saw you were working on 325 I think.
I hit 335- and I backed off to rehab and do some other work while I trained for my certification. So I feel like I've lost some off the top end. My squat is a struggle bus right now- I put 250 in my program- but 205 for sets of 3 felt like torture the other day LOL.
I think when I started coming back to power I pulled 275 for sets of two and they felt REALLY great- so I'm comfortably saying I'm still at 315- hopefully I didn't lose too much of that- but we shall see- I just started a new 12 week sheiko so I'll know where I sit in a three months!!!I'm marking this down as things I don't see at my gym. Impressive.
I went to a military school- the PT test included pull ups- and I grew up doing them- so it's been less of a mental challenge- and I go out of my way to sort of "maintain" upkeep.
I am also a believer in "big back- big bench" so I think it's all helpful.
I get the rehab lol. Good to see your are back in the powerlifting again. I loved the excitement when you hit 315 the first time.
I agree with the pullups helping bench as well as your pulling.0 -
Deadhangs are hard, a lot of guys who do pullups can't do deadhangs.0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »For some reason it won't let me edit- so- just tacking on to that- lat pull downs help with pull ups/DB rows and BB rows obviously.
I have what I consider a modestly good bench- I have pushed 200 clean- 225 for a very very dirty butt off the bench 1 repper.
Dayum, Jo! What's your deadlift at these days? Last I saw you were working on 325 I think.
I hit 335- and I backed off to rehab and do some other work while I trained for my certification. So I feel like I've lost some off the top end. My squat is a struggle bus right now- I put 250 in my program- but 205 for sets of 3 felt like torture the other day LOL.
I think when I started coming back to power I pulled 275 for sets of two and they felt REALLY great- so I'm comfortably saying I'm still at 315- hopefully I didn't lose too much of that- but we shall see- I just started a new 12 week sheiko so I'll know where I sit in a three months!!!I'm marking this down as things I don't see at my gym. Impressive.
I went to a military school- the PT test included pull ups- and I grew up doing them- so it's been less of a mental challenge- and I go out of my way to sort of "maintain" upkeep.
I am also a believer in "big back- big bench" so I think it's all helpful.
I get the rehab lol. Good to see your are back in the powerlifting again. I loved the excitement when you hit 315 the first time.
I agree with the pullups helping bench as well as your pulling.
OMG that was such a good day- I ran around screaming in the gym- it was SO satisfying.
Can't wait till 350- it's TOTATLLY going to happen. I'm angling for the 1000 pound club. I don't see why I can't- but I"M pushing mid thirties so it's gotta happen in the next ten years. I'm guessing it's not a 40 year old type goal LMAO.1 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »For some reason it won't let me edit- so- just tacking on to that- lat pull downs help with pull ups/DB rows and BB rows obviously.
I have what I consider a modestly good bench- I have pushed 200 clean- 225 for a very very dirty butt off the bench 1 repper.
Dayum, Jo! What's your deadlift at these days? Last I saw you were working on 325 I think.
I hit 335- and I backed off to rehab and do some other work while I trained for my certification. So I feel like I've lost some off the top end. My squat is a struggle bus right now- I put 250 in my program- but 205 for sets of 3 felt like torture the other day LOL.
I think when I started coming back to power I pulled 275 for sets of two and they felt REALLY great- so I'm comfortably saying I'm still at 315- hopefully I didn't lose too much of that- but we shall see- I just started a new 12 week sheiko so I'll know where I sit in a three months!!!I'm marking this down as things I don't see at my gym. Impressive.
I went to a military school- the PT test included pull ups- and I grew up doing them- so it's been less of a mental challenge- and I go out of my way to sort of "maintain" upkeep.
I am also a believer in "big back- big bench" so I think it's all helpful.
I get the rehab lol. Good to see your are back in the powerlifting again. I loved the excitement when you hit 315 the first time.
I agree with the pullups helping bench as well as your pulling.
OMG that was such a good day- I ran around screaming in the gym- it was SO satisfying.
Can't wait till 350- it's TOTATLLY going to happen. I'm angling for the 1000 pound club. I don't see why I can't- but I"M pushing mid thirties so it's gotta happen in the next ten years. I'm guessing it's not a 40 year old type goal LMAO.
You'll get the 1K! Can't wait to see the 350 DL video. 1 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »Wheelhouse15 wrote: »For some reason it won't let me edit- so- just tacking on to that- lat pull downs help with pull ups/DB rows and BB rows obviously.
I have what I consider a modestly good bench- I have pushed 200 clean- 225 for a very very dirty butt off the bench 1 repper.
Dayum, Jo! What's your deadlift at these days? Last I saw you were working on 325 I think.
I hit 335- and I backed off to rehab and do some other work while I trained for my certification. So I feel like I've lost some off the top end. My squat is a struggle bus right now- I put 250 in my program- but 205 for sets of 3 felt like torture the other day LOL.
I think when I started coming back to power I pulled 275 for sets of two and they felt REALLY great- so I'm comfortably saying I'm still at 315- hopefully I didn't lose too much of that- but we shall see- I just started a new 12 week sheiko so I'll know where I sit in a three months!!!I'm marking this down as things I don't see at my gym. Impressive.
I went to a military school- the PT test included pull ups- and I grew up doing them- so it's been less of a mental challenge- and I go out of my way to sort of "maintain" upkeep.
I am also a believer in "big back- big bench" so I think it's all helpful.
I get the rehab lol. Good to see your are back in the powerlifting again. I loved the excitement when you hit 315 the first time.
I agree with the pullups helping bench as well as your pulling.
OMG that was such a good day- I ran around screaming in the gym- it was SO satisfying.
Can't wait till 350- it's TOTATLLY going to happen. I'm angling for the 1000 pound club. I don't see why I can't- but I"M pushing mid thirties so it's gotta happen in the next ten years. I'm guessing it's not a 40 year old type goal LMAO.
You'll get the 1K! Can't wait to see the 350 DL video.
meeeeeee toooooooooooooooooooooooooo- can't wait- but I'm guessing it's probably a year off. But that's okay- loven the grind- I am patient.1 -
crossfit_dottir wrote: »For the ladies nearing (or aspiring) for the heavier bench press weights, I'm curious if you can do pull ups(and how many)?
Last time I checked I did 3x10 strict pull ups but I haven't tried to see how many I can do in one go.. but I can bench my own body weight. I however can't shoulder press it. That's my next goal.
OHP your own body weight is a huge weight for anyone, definitely post when you hit that!2 -
Wheelhouse15 wrote: »
Deadhangs are hard, a lot of guys who do pullups can't do deadhangs.
I thought that was the real way.0 -
Wheelhouse15 wrote: »
Deadhangs are hard, a lot of guys who do pullups can't do deadhangs.
I thought that was the real way.
It's the most strict form but a lot of people start with momentum and keep it. Also, most people don't actually do a full stretch either. Watch the guys at your gym and see how many actually do a deadhang, unless you are lifting at a hardcore gym, probably 1 or 2 if any will do them.0 -
I'd say there is a fair bit of room on the scale from "dead hang" to "kipping"
I wouldn't say I deadhang- I can *probably* do 5 deadhang- but I typically keep going once I start. But I definitely don't kip.1 -
I'd say there is a fair bit of room on the scale from "dead hang" to "kipping"
I wouldn't say I deadhang- I can *probably* do 5 deadhang- but I typically keep going once I start. But I definitely don't kip.
True, right now I don't do deadhangs because I'm overly cautious about my biceps tearing again. Yeah, that's going to be awhile to overcome.
5 deadhangs are really hard to do, the stretch itself can really take energy out of your muscles but they really work it well. A full stretch before contraction is actually the most growth inducing method.0 -
I may see if I if I'm lying tonight- I wasn't really planning on lifting- but now I kind of want to know LOL.
it definitely is good. Sometimes actually doing more is useful though.
I mean- like biceps- cheater "curl" pull ups- is one of the most effective exercises for growing your biceps. So- tools in the tool kit is all how I see it.1
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