How Strong Should You Be? (Noob To Freak)

Summary

This video outlines realistic strength standards for various training levels, from novice to advanced, providing a framework for setting attainable goals. It emphasizes the impact of genetics on strength potential and offers tips for progression, including technique, programming, and addressing individual weaknesses. The speaker shares his personal lifts for comparison and discusses the challenges and strategies for moving from intermediate to elite levels, ultimately aiming to guide viewers in crafting a personalized strength training plan.

Takeaways

• 💪 The video outlines realistic strength standards for different levels of training experience, from beginner to advanced, to help set achievable goals.
• 🧬 It acknowledges the genetic differences in strength capabilities, such as leverages and muscle size, which can affect performance in exercises like the bench press and deadlift.
• 🔢 Strength standards are based on body weight ratios and are more applicable to natural, reasonably lean lifters with body fat percentages under certain limits.
• 📊 The standards are for one-rep max lifts, which is important for monitoring progression, even if not tested frequently.
• 🏋️‍♂️ For beginners, the script provides specific strength targets for the squat, bench press, and deadlift relative to body weight, and emphasizes the importance of technique.
• 📈 As lifters progress from beginner to intermediate, the expected strength standards increase, and the rate of progress typically slows, requiring a more nuanced approach to training.
• 🔄 Intermediate lifters may benefit from daily undulating periodization, varying rep ranges and weights throughout the week to continue making progress.
• 🏆 Advanced lifters are expected to have higher strength standards and may need to focus on specialization phases and address specific weaknesses in their lifts.
• 🚀 Moving from advanced to elite requires methodical programming, potentially running specialization phases, and a high level of dedication and consistency.
• 🌟 The 'freak' category represents the pinnacle of strength with numbers significantly above the elite level, typically requiring exceptional genetics.
• 📚 The video mentions a new program launch with resources such as an ebook, spreadsheet, technique handbook, and video demonstrations for comprehensive training.

Q & A

What is the main purpose of the video?

The main purpose of the video is to outline realistic strength standards for different categories of training experience and provide tips for setting up training to progress to the next level.

Why are there limitations to strength standards?

Limitations to strength standards exist due to genetic differences, leverages, and other factors like tendon resilience and neural drive, which can affect an individual's strength capabilities.

What is the significance of leverages in strength training?

Leverages, such as the length of one's arms or femur bones, can significantly impact performance in lifts like the bench press, squat, and deadlift due to the mechanical advantages or disadvantages they create.

How does muscle size relate to strength training?

While muscle size is modifiable with training, some people naturally start with more muscle mass than others, which can contribute to their strength levels.

What are the three quick disclaimers about the strength standards mentioned in the video?

The disclaimers are: 1) The standards assume constant technique. 2) They are based on body weight ratios and apply mainly to natural, reasonably lean lifters. 3) The standards are for a one-rep max, which is important for monitoring progression.

What is the recommended approach for a beginner lifter to make progress?

For a beginner, the recommended approach is to work on technique and incrementally add a minimum amount of weight to the bar in each workout, generally in the three to six rep range for strength work.

What is the difference between a beginner and an intermediate lifter in terms of strength standards?

A beginner lifter should be able to achieve a 1.25 times body weight squat, a one times body weight bench, and a 1.5 times body weight deadlift, while an intermediate lifter aims for a 1.25 to 1.75 times bodyweight squat, a 1 to 1.5 times weight bench, and a 1.5 to 2.25 times body weight deadlift.

What is the recommended training approach for an intermediate lifter to progress to the advanced stage?

For an intermediate lifter to progress to the advanced stage, it is recommended to take a less linear approach to training, focusing on different adaptations throughout the week, such as heavy days and light days with varying rep ranges.

What are some factors that can help an individual move from the advanced to the elite level in strength training?

Factors that can help an individual move from the advanced to the elite level include intelligent coaching, strong discipline, methodical programming, specialization phases, addressing specific weak points, and potentially focusing on hypertrophy training to build more muscle mass.

What is the significance of the one-rep max in the context of the video?

The one-rep max is significant as it provides a measure of an individual's strength level for monitoring progression. It's not necessary to test it all the time, but having an estimate can help in setting realistic strength goals.

How does the video script address the topic of genetic potential in strength training?

The script acknowledges that outstanding genetics can allow some individuals to reach advanced tiers within their first few years of training, while others with below-average genetics might take five to ten years to achieve the same, emphasizing the importance of setting realistic goals based on individual capabilities.