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Thread: "Optimal" Strength to Bodyweight Ratio page

  1. #1
    arthurb999's Avatar
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    Primal Fuel


    What do you guys consider a "good" target strength to bodyweight ratio on some of the "big lifts":


    Squat

    Deads

    Bench

    Standing Overhead Press

    Pullup (weighted)


    For example squat 2:1 would mean the ability to squat 2x your bodyweight.


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  3. #3
    Brit's Avatar
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    john_e: great link! Thanks!


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    arthurb999's Avatar
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    That is a good link... thanks man.


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    Good Link, gives me a small idea where I am.

    I went to the gym for first time in over 3 years on Tues. Going again tonight.


    I am 140 lbs and slim but with some muscle definition.


    I squated 185lbs, 5x5; Benched 125lbs 4x5 and did 4x5 pull-ups.


    How am I doing for a first time out? Oh, I am 32 yrs old.


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    arthurb999's Avatar
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    I'd say that's great.


    Only suggestion is to have someone watch you do it to make sure your form is perfect... don't want to pick up any bad habits trying to rush into lifting like you used to.


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    Yes, form is important. It can take years to build up to intermediate or high level. Consistency and patience are important.


  8. #8
    Greg B's Avatar
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    The optimal strength to bodyweight ratio is the same as the maximum strength to bodyweight ratio. Increasing this ratio does nothing but good.


    A fairly common reference goal to be considered athletic is to have a 2.5xBW deadlift, a 2xBW squat, and a 1xBW bench and row.


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    haha wow if those are common standards then i am one WEAK grokette...there's no way i could bench 115, let alone squat twice that...goodness i feel weak


  10. #10
    arthurb999's Avatar
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    Primal Blueprint Expert Certification


    I think that's for men only... I'm sure woman's ratio's would be different... like squat 1x your bw...


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