Natural Strength Standards for Hypertrophy
How do you measure up? CHEST Bench Press (5 reps): Min: 60kg (135lbs) S: 100kg (225lbs) Max: 140kg (315lb) Dips (10 reps): Min: Body weight S: 40kg (88lbs) Max: 80kg (176lbs) SHOULDERS Overhead barbell press (5 reps) Min: 40kg (88lbs) S: 60kg (135lbs) Max: 80kg (176lbs) Lateral raises (20 reps) Min: 10kg (22lbs) S: 15kg (33lbs) Max: 20kg (44lbs) QUADS Back Squat (10 reps) Min: 80kg (176lbs) S: 120kg (265lbs) Max: 160kg (353lbs) Front Squat (5 reps) Min: 60kg (135lbs) S: 100kg (220lbs) Max: 140kg (310lbs) BICEPS Barbell Curl (10 reps): Min: 30kg (66lb) S: 45kg (99lbs) Max: 60kg (135lbs) Incline Dumbbell Curl (10 reps) Min: 10kg (22lbs) S: 15kg (33lbs) Max: 20kg (44lbs) LATS Pullup/Chinup (5 reps) Min: Body weight S: 30kg (66lbs) Max: 60kg (135lbs) Dumbbell Pullover (10 reps) Min: 30kg (66lbs) S: 45kg (99lbs) Max 60kg (135lbs) TRICEPS Skullcrushers/Overhead Extensions (10 reps) Min: 20kg (44lbs) S: 40kg (88lbs) Max: 60kg (135lbs) Close Grip Bench Press (5 reps) Min: 40kg (88lbs) S: 80kg (176lbs) Max: 120kg (264lbs) HAMSTRINGS: Romanian Deadlift (10 reps) Min: 60kg (135lbs) S: 120kg (264lbs) Max 180kg (396lbs) Nordic Hamstring Curls: Min: 5 somewhat controlled eccentrics S: 5 controlled eccentrics and OK concentrics Max: 5 full reps TRAPS: Barbell Bent Over Row (10 reps) Min: 40-60kg (88lbs-135lbs) S: 80-100kg (176lb-225lbs) Max: 120kg-140kg (264lbs-315lbs) Shrugs: (10 reps) Min: 60kg (135lbs) S: 100kg (225lbs) Max: 140kg (315lbs) GLUTES: Hip Thrust (10 reps) Min: 60kg (135lbs) S: 120kg (264lbs) Max: 180kg (396lbs) Bulgarian Split Squat (10 reps) Min: Bodyweight S: 40kg (88lbs) Max: 80kg (176lbs) Timestamps: 00:00 Greg Says Hello 00:09 Geoff Says Hello 00:28 Connection Between Size and Strength 00:56 Usually... 01:49 I Deal In Absolutes 02:45 Minimum, Standard, Maximum 03:51 Chest 05:35 Shoulders 06:33 Quads 07:56 Biceps 09:08 Lats 10:21 Triceps 10:57 Hamstrings 12:26 Traps 14:10 Glutes 15:45 These Are General Numbers, Not Set in Stone Ladies cut upper body roughly in half, lower body to 2/3rds. Geoff's Fully Custom Training Plans and One-on-one Mentorship? Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com Geoff's Book? (Currently on sale for $15, has 4.7 stars, rave reviews, enjoy!) https://www.verityfit.com/product-pag... Geoff's Instagram? / geoffreyverityschofield Geoff's Medium? / geoffreyschofield Geoff's Quora? (you probably already know!) https://www.quora.com/profile/Geoffre...
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