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Discussione: How Much Can You Lift (Wimp)?

  1. #1
    Data Registrazione
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    Figo How Much Can You Lift (Wimp)?

    "How Much Can You Lift (Wimp)?
    by Brad Kaczmarski"

    Finding Your Balance

    The following three percentage charts are each based off a major lift. You can use anything from a max to a ten rep set. Just be aware that it'll stay at that rep range for all the lifts and poundages given. So if you use a five rep max on the bench press chart, you'll get a five rep weight for all the lifts.


    Deadlift Based

    • Deadlift — 100%

    • Back squat — 71.4 %

    • Bench press and pull-up — 55.6 %

    • Front squat and close-grip bench press — 50 %

    • Hang clean — 45 %

    • Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 43 %

    • Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 40 %

    • Dumbbell overhead press (two dumbbell total) — 32.5 %

    • Hammer curl (two dumbbell total) — 31.5 %

    • Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (one dumbbell) — 30 %

    • Bulgarian squat (weighted) — 27.5 %

    • Lunge (weighted), split squat (weighted), and press-down — 25 %

    • E-Z bar skull crusher — 24 %

    • Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 22 %

    • Seated calf raise and pec fly (two dumbbell total) — 20 %

    • Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 13 %


    Back Squat Based

    • Back squat — 100 %

    • Bench press and pull-up — 77.8 %

    • Front squat and close-grip bench press — 70 %

    • Hang clean — 63 %

    • Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 60 %

    • Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 56 %

    • Dumbbell overhead press (two dumbbell total) — 45.5 %

    • Hammer curl (two dumbbell total) — 44 %

    • Dumbbell curl (two dumbbell total), barbell curl, and one-dumbbell overhead triceps extension (one dumbbell) — 42 %

    • Bulgarian squat (weighted) — 38.5 %

    • Lunge (weighted), split squat (weighted), and press-down — 35 %

    • E-Z bar skull crusher — 33.6 %

    • Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 30.8 %

    • Seated calf raise and pec fly (two dumbbell total) — 28 %

    • Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 18.2 %

    • Deadlift — 140 %


    Bench Press Based

    • Bench press — 100 %

    • Front squat and close-grip bench press — 90 %

    • Hang clean — 81 %

    • Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 77.3 %

    • Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 72 %

    • Dumbbell overhead press (two dumbbell total) — 58.4 %

    • Hammer curl (two dumbbell total) — 56.6 %

    • Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (two dumbbell total) — 54 %

    • Bulgarian squat (weighted) — 49.4 %

    • Lunge (weighted), split squat (weighted), and press-down — 45 %

    • E-Z bar skull crusher — 43 %

    • Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 39.5 %

    • Seated calf raise and pec fly (two dumbbell total) — 36 %

    • Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 23.3 %

    • Back squat — 128 %

    • Deadlift — 179 %


    Front Squat and Close-Grip Bench Press Based

    • Front squat and close-grip bench press — 100 %

    • Hang clean — 90 %

    • Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 86 %

    • Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 80 %

    • Dumbbell overhead press (two dumbbell total) — 65 %

    • Hammer curl (two dumbbell total) — 63 %

    • Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (one dumbbell) — 60 %

    • Bulgarian squat (weighted) — 55 %

    • Lunge (weighted), split squat (weighted), and press-down — 50 %

    • E-Z bar skull crusher — 48 %

    • Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 44 %

    • Seated calf raise and pec fly (two dumbbell total) — 40 %

    • Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 26 %

    • Deadlift — 200 %

    • Back squat — 142 %

    • Bench press and pull-up — 111 %


    Calling All Curl Junkies

    This final percentage chart is humbling for anybody, but especially you curl junkies. Be prepared to complain, cry, or maybe do both when you see how much you should be lifting based off the weight you curl. Remember, cheat curls will bump up your weights on everything else making it inaccurate, so try to be as true to strict form as possible.


    Dumbbell Curl, Barbell Curl, or Dumbbell Overhead Triceps Extension Based

    • Dumbbell curl, barbell curl, dumbbell overhead triceps extension — 100 %

    • Deadlift — 333 %

    • Back squat — 238 %

    • Bench press and pull-up — 185 %

    • Front squat and close-grip bench press — 166 %

    • Hang clean — 150 %

    • Dumbbell bench press (two dumbbell total) and one-arm dumbbell row (two dumbbell total) — 143 %

    • Push press and jerk — 133 %

    • Dumbbell overhead press (two dumbbell total) — 108 %

    • Hammer curls (two dumbbell total) — 105 %

    • Bulgarian squat (weighted) — 91 %

    • Lunge (weighted), split squat (weighted), and press-down — 83 %

    • E-Z bar skull crusher — 80 %

    • Dumbbell skull crusher (two dumbbells total), preacher curl, and concentration curl (two dumbbell total) — 73 %

    • Seated calf raise and pec fly (two dumbbell total) — 66 %

    • Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 43 %

    Fonte
    http://www.t-nation.com/readArticle.do?id=1823834

  2. #2
    Data Registrazione
    Nov 2007
    Localitΰ
    Al mio via scatenate l'inferno
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    3,932

    Predefinito

    Corvo mi puoi spiegare l'articolo che non capisco...

  3. #3
    Data Registrazione
    Sep 2008
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    47

    Predefinito

    Citazione Originariamente Scritto da Matteo_Cresti Visualizza Messaggio
    Corvo mi puoi spiegare l'articolo che non capisco...
    quoto vorrei capirlo anche io!!

  4. #4
    Data Registrazione
    Mar 2006
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    8,671

    Predefinito

    cioθ... basandoci su un esercizio quelle sono le percentuali di peso che si possono alzare negli altri esercizi rispetto a quello di riferimento, giusto?
    Nessun uomo ha il diritto di essere un dilettante in materia di preparazione fisica. E' una vergogna per un uomo invecchiare senza vedere la bellezza e la forza di cui il suo corpo θ capace.

  5. #5
    Data Registrazione
    Nov 2007
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    HardGainerOriginale
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    4,040

    Predefinito

    qualcuno che ci illimini?

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