@@Spidermut12 Fair enough! I think we might be getting confused because it is a 5-8RM that I’m listing here, because it’s too hard to keep the technique strict if you go lower than that rep range
it funny i can only do one pull up but im already at stage 3 pullup because i weigh 250 lbs. I've watched a lot of these types of videos i think this one is the best for the average person.
@@brian2e thank you! That means a lot. I try not to make it complicated with bodyweight multipliers. Most people don’t care what your bodyweight-lift ratio is unless you’re among the best in the world
I bulked from 95 lbs to 135 lbs (I am 18) could you make video about the standards for people like me? (I’m a nationally ranked 130 lbs powerlifter and can only relate to the numbers on stage 3 and 4). Loved the vid btw!
This video doesn't go about anthropometry which is definetely a thing. Your arm length, torso height etc. matters and it definetely has an impact on how much your lifting. Strength standards are not a good idea for most people to refer to
@@nonplusultraperformance2756 limb length definitely plays a role, but there’s a certain standard or level that you should hold yourself to. Just because I have long arms doesn’t mean I shouldn’t be aiming for a 405 bench one day, nor does it make my 600+ deadlifts less impressive
@@sourabhsingh4499 chances are that you’re swinging a bit, or your pressing muscles are underdeveloped compared to other things (don’t worry, mine are too)
Nah these numbers for beginners are way out of Proportion. unless there are some roids involved, a lot of untrained people that work no physical jobs will not meet a single of these marks you set.
@@umbranocturna6342 if you mean stage 1, I hit all of them besides bench in my first 2 weeks of training. I know people who did a lot more. I know some people who fit the criteria who did less, but only very few If you mean stage 2, it’s within 6 months of starting training if you’re consistent and have proper diet/nutrition/programming. I’ve watched high school aged kids blow out those numbers in 2-3 months, but the average time if you’re an adult will be around 6 months hence my recommendation.
I've been lifting for over 10 years now, with some on and off periods but mostly being consistent since I have a gym at home and I'm still at stage 2 beginner level. My 1RMs are 90kg on the bench press (I did hit 100 for 2 at one point, but now I'm back to 90), 80kg ATG squat, 150kg deadlift, 50kg shoulder press, 60kg row, and I don't know how many pull-ups but probably 10-15 chin-ups.
@@JSStrength Well, food. That's it. I just recently started gaining weight and actually making progress after all these years because I've finally embraced the bulk. For years I was fluctuating around the same weight, and although I was getting stronger and looking bigger at times, I was never getting heavier; I just "recompping" as they say, and then after getting stuck/stagnated at that "good" physique and not being able to progress it further (because I wasn't eating enough), I used to let go of serious training and lose the little I had put on after time. I was stuck in a loop afraid to get fat and lose the abs. I've always felt like eating shouldn't be a problem since I've always eaten so much more than anyone else I knew, and everyone has always told me I eat so much and indeed I do eat a lot, but it turns out I have to eat even more.
I'm looking at the Intermediate lifts and thinking how those are close to my PR's, especially the squat and deadlifts. I've been training for 4 years. I've also had resets due to COVID and I train BJJ so there are times I've had to cut back on lifting in order to recover.
@@robcubed9557 I should’ve specified that all of these lifts are for people putting 90%+ of their training economy into dedicated strength training. If you’re heavy into BJJ or any other sport you can almost +1 on the stage you’re supposed to be in
I'd be curious how you think these standards change as you get significantly lighter than 170lbs. I weigh 130lbs and proportionally, all my upper body lifts correspond to stage 3. Would you expect a higher or lower bodyweight to lift ratio in lighter lifters?
@@leif2283 it would be a higher ratio just based on how low the bodyweight is. Again, I think it’s important to recognize the role in bodyweight gain and the range I gave is a guideline of where you’ll end up if you’re not a huge outlier on height. Where do your lower body lifts stand?
Your standards are absurd. If you are lean 170lbs at 180cm which is the avarage height in my country you would already have a "huge" muscle mass compared to avarage population, which would contradict the untrained status.
@@YaYippieYeah Remember, these are strength standards. The amount of muscle you have isn’t what I’m going over here. Also, having a lot of muscle mass over the average isn’t saying much. Population average includes a lot of older folks who are hardly (or unable) to walk on their own
@@JSStrength Your point of view is still heavily influenced by your bias towards strength sports. If you take an avarage skinny 30 year old male who has never touched weights in his life with a desk job or did endurance sports mostly, which is untrained by definition, i highly doubt they will hit your untrained numbers on avarage.
@@JSStrength Regarding muscle mass, i know you can train for strength without training for hypertrophy, by e.g. doing mostly 1-3 RM max. That was not the point i tried to make. My point is that your given bodyweight interval implicates either obesity or heigh muscle for untrained / beginners. And untrained / beginners don't have heigh muscle mass... Personally i think it makes most sense to define strength standards relative to lean body mass, i think this is the most intuitive way and a good estimate for your strength potential, without complicating things too much.
@@JSStrength well usual weight of a healthy individual for that height is ~60 kilos, ~135lbs, much lighter than your general population weight estimation
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Barbell row is very very low, agree with the rest. If you can’t strict row ur bench u need to hit ur back way harder
@@Spidermut12 Fair enough! I think we might be getting confused because it is a 5-8RM that I’m listing here, because it’s too hard to keep the technique strict if you go lower than that rep range
it funny i can only do one pull up but im already at stage 3 pullup because i weigh 250 lbs. I've watched a lot of these types of videos i think this one is the best for the average person.
@@brian2e thank you! That means a lot. I try not to make it complicated with bodyweight multipliers. Most people don’t care what your bodyweight-lift ratio is unless you’re among the best in the world
I bulked from 95 lbs to 135 lbs (I am 18) could you make video about the standards for people like me? (I’m a nationally ranked 130 lbs powerlifter and can only relate to the numbers on stage 3 and 4). Loved the vid btw!
This video doesn't go about anthropometry which is definetely a thing. Your arm length, torso height etc. matters and it definetely has an impact on how much your lifting. Strength standards are not a good idea for most people to refer to
@@nonplusultraperformance2756 limb length definitely plays a role, but there’s a certain standard or level that you should hold yourself to. Just because I have long arms doesn’t mean I shouldn’t be aiming for a 405 bench one day, nor does it make my 600+ deadlifts less impressive
I can do 80kg barbell rows easy but can't bench 130kg my weight is 57kg
@@sourabhsingh4499 chances are that you’re swinging a bit, or your pressing muscles are underdeveloped compared to other things (don’t worry, mine are too)
Nah these numbers for beginners are way out of Proportion.
unless there are some roids involved, a lot of untrained people that work no physical jobs will not meet a single of these marks you set.
@@umbranocturna6342 if you mean stage 1, I hit all of them besides bench in my first 2 weeks of training. I know people who did a lot more. I know some people who fit the criteria who did less, but only very few
If you mean stage 2, it’s within 6 months of starting training if you’re consistent and have proper diet/nutrition/programming. I’ve watched high school aged kids blow out those numbers in 2-3 months, but the average time if you’re an adult will be around 6 months hence my recommendation.
Stage 4 is around my end goal for strength where I'd start focusing on other things like plyometrics and cardio while maintaining my strength.
@@luxeayt6694 that’s fair! I’d say stage 4 is around where gaining in cardiovascular ability starts getting very hard for most people
Why would u say its hard to get cardio at stage 4 ?
@@RaviGoyal-p7y because most of your training economy will be going toward hypertrophy/strength training
@JSStrength I agree thanks for reply
I've been lifting for over 10 years now, with some on and off periods but mostly being consistent since I have a gym at home and I'm still at stage 2 beginner level. My 1RMs are 90kg on the bench press (I did hit 100 for 2 at one point, but now I'm back to 90), 80kg ATG squat, 150kg deadlift, 50kg shoulder press, 60kg row, and I don't know how many pull-ups but probably 10-15 chin-ups.
@@habibsspirit I hear you man, a lot of people end up in the cycle that you’ve probably been in for quite a while. What do you think is your problem?
@@JSStrength Well, food. That's it. I just recently started gaining weight and actually making progress after all these years because I've finally embraced the bulk. For years I was fluctuating around the same weight, and although I was getting stronger and looking bigger at times, I was never getting heavier; I just "recompping" as they say, and then after getting stuck/stagnated at that "good" physique and not being able to progress it further (because I wasn't eating enough), I used to let go of serious training and lose the little I had put on after time. I was stuck in a loop afraid to get fat and lose the abs. I've always felt like eating shouldn't be a problem since I've always eaten so much more than anyone else I knew, and everyone has always told me I eat so much and indeed I do eat a lot, but it turns out I have to eat even more.
Hi is shoulder press seated or standing
@@RaviGoyal-p7y standing, although seated would work too
I'm looking at the Intermediate lifts and thinking how those are close to my PR's, especially the squat and deadlifts.
I've been training for 4 years.
I've also had resets due to COVID and I train BJJ so there are times I've had to cut back on lifting in order to recover.
@@robcubed9557 I should’ve specified that all of these lifts are for people putting 90%+ of their training economy into dedicated strength training. If you’re heavy into BJJ or any other sport you can almost +1 on the stage you’re supposed to be in
155lbs is an average weight why is it not included
@@runtav_guz8564 it is an average weight, but it’s not where you’ll end up if you take lifting seriously unless you’re very short
@@JSStrength im 184cm 💀
@@runtav_guz8564 brother, you need to gain weight if you’re going to grow. We are the same height
@@JSStrength true , I have gained weight, I started at 53kg and a little bit shorter and im now 71kg at 184cm
I'd be curious how you think these standards change as you get significantly lighter than 170lbs. I weigh 130lbs and proportionally, all my upper body lifts correspond to stage 3. Would you expect a higher or lower bodyweight to lift ratio in lighter lifters?
@@leif2283 it would be a higher ratio just based on how low the bodyweight is. Again, I think it’s important to recognize the role in bodyweight gain and the range I gave is a guideline of where you’ll end up if you’re not a huge outlier on height. Where do your lower body lifts stand?
Your standards are absurd. If you are lean 170lbs at 180cm which is the avarage height in my country you would already have a "huge" muscle mass compared to avarage population, which would contradict the untrained status.
@@YaYippieYeah Remember, these are strength standards. The amount of muscle you have isn’t what I’m going over here.
Also, having a lot of muscle mass over the average isn’t saying much. Population average includes a lot of older folks who are hardly (or unable) to walk on their own
@@JSStrength Your point of view is still heavily influenced by your bias towards strength sports.
If you take an avarage skinny 30 year old male who has never touched weights in his life with a desk job or did endurance sports mostly, which is untrained by definition, i highly doubt they will hit your untrained numbers on avarage.
@@YaYippieYeah that’s why I say and wrote out: within your first couple months of lifting. It’s not right away although it can be for a lot of people
@@JSStrength Regarding muscle mass, i know you can train for strength without training for hypertrophy, by e.g. doing mostly 1-3 RM max. That was not the point i tried to make. My point is that your given bodyweight interval implicates either obesity or heigh muscle for untrained / beginners. And untrained / beginners don't have heigh muscle mass...
Personally i think it makes most sense to define strength standards relative to lean body mass, i think this is the most intuitive way and a good estimate for your strength potential, without complicating things too much.
4:25 BERSERK
@@gonzothegreat1317 you win! 🏆
@@JSStrength Thanks man, I needed that. ;)
Am I dummy?
I will be Guts
@@klhobart8161 405 bench incoming
It's such a tough pill to swallow that 175cm is very short 😭
It is not , it's dead ass average
@@MarkChlenov it’s not short brother
@@JSStrength well usual weight of a healthy individual for that height is ~60 kilos, ~135lbs, much lighter than your general population weight estimation
@@MarkChlenov the weight range I listed is for what you’ll end up weighing by the end of your journey. If you gain weight appropriately
@@JSStrength ah. Well sorry I misunderstood that part