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.

Outlines

00:00

💪 Setting Realistic Strength Goals

The video introduces a tiered system of strength standards for individuals with varying levels of training experience, from novice to advanced. It emphasizes the importance of understanding genetic differences in strength capabilities and acknowledges that leverage, tendon resilience, and neural drive can significantly affect one's performance in strength training. The speaker shares their decade-long coaching experience and references data from competitive powerlifting to set these standards. The video also clarifies that the strength levels are based on bodyweight ratios and are most applicable to natural, reasonably lean lifters. It introduces the concept of one-rep max (1RM) as a measure of strength and suggests using an online calculator for estimating 1RM based on recent performance.

05:00

📈 Progressing Through Strength Training Stages

This section outlines the expected progression of strength for individuals at different stages of their training journey. For beginners, the script details the typical strength milestones for the first three to six months, including the ability to squat and deadlift certain weights relative to bodyweight. It also touches on the importance of technique and gradual weight increments for continuous progress. As lifters advance, they may encounter plateaus, and the script suggests that a shift from linear to more varied training approaches, such as daily undulating periodization, can help overcome these. The intermediate to advanced transition is marked by a more methodical programming approach, potentially including specialization phases and addressing specific weaknesses in lifts.

10:02

🏆 Achieving Elite and Freak Strength Levels

The final part of the script discusses the transition to elite and freak strength levels, which requires a significant commitment to training, intelligent planning, and possibly a level of sacrifice. It provides specific 1RM targets for squat, bench press, and deadlift that define the elite category, and even higher targets for the freak category, which are illustrated with examples of world-class lifters. The script acknowledges that not everyone can reach these levels but suggests that with the right combination of time, programming, and dedication, many can achieve elite status in at least one or two lifts. It concludes with a mention of a new program launch by the speaker, aimed at helping lifters progress through the strength training stages.

Keywords

💡Strength Standards

Strength standards refer to the benchmarks or levels of performance in strength-related exercises that individuals can aim for based on their training experience. In the video, these standards are outlined for various levels of lifters, from beginners to advanced, to help them set realistic goals and measure their progress. For example, the script mentions specific weightlifting goals for different experience levels, such as a 1.25 times body weight squat for a beginner.

💡Genetic Differences

Genetic differences pertain to the innate physical attributes that individuals possess, which can affect their strength capabilities. The video explains that factors like bone structure and muscle size can influence one's performance in strength training. For instance, the script discusses how having short arms and a large rib cage might be advantageous for the bench press but disadvantageous for the deadlift.

💡Leverage

Leverage in the context of strength training refers to the mechanical advantage or disadvantage an individual's body structure provides during exercises. The video script uses the term to explain how body proportions, such as arm length and rib cage size, can affect performance in lifts like the bench press and deadlift. For example, having a short femur can be advantageous for squatting but not for deadlifting due to the starting hip position.

💡Neural Drive

Neural drive is the ability of the nervous system to activate muscle fibers during exercise. It is a key concept in the video as it affects strength output. Individuals with higher neural drive can recruit more muscle fibers, leading to greater strength. The script mentions this alongside other factors like resilient tendons as part of the genetic potential that can influence strength training progress.

💡Training Experience Categories

Training experience categories classify individuals based on their time and experience in strength training. The video script outlines several categories, from 'noob' to 'freak,' each with specific strength standards to guide training goals. For example, a 'beginner' category is described for those who have been training seriously for six months to two years, with expected performance levels in squat, bench press, and deadlift.

💡Body Weight Ratios

Body weight ratios are used to normalize strength standards across individuals of different sizes. The video explains that the strength standards provided are based on ratios to body weight, which helps to fairly compare the strength levels of lifters regardless of their size. The script notes that these ratios start to break down at very high body weights and are mainly applicable to natural, reasonably lean lifters.

💡One Rep Max (1RM)

One Rep Max, or 1RM, is the maximum amount of weight that can be lifted for one repetition of an exercise. The video script emphasizes the importance of understanding one's 1RM to monitor strength progression, even if not testing it regularly. It also suggests using an online calculator for estimating 1RM based on recent challenging sets.

💡Linear Progression

Linear progression refers to the consistent and incremental increase in weight or reps over time in a training program. The video script describes how beginners can make progress by simply adding a small amount of weight or reps to their lifts in each workout. However, it also notes that this approach may not be sustainable in the long term as lifters advance to higher levels.

💡Daily Undulating Periodization (DUP)

Daily Undulating Periodization is a training method where the volume, intensity, or rep ranges vary on different days of the week. The video script recommends DUP for intermediate lifters as a way to focus on different adaptations and avoid plateaus. For example, a lifter might have a heavy day for squats with low reps at high weight and a lighter day with higher reps for hypertrophy or technique work.

💡Elite Lifters

Elite lifters represent a high level of strength training achievement, typically characterized by exceptional performance in lifts relative to body weight. The video script sets the standard for elite status with specific 1RM ratios, such as a 2.5 to 3 times body weight squat. It also discusses the dedication and programming required to reach and maintain this level, emphasizing that it is not achievable by accident.

💡Freak Level

The 'freak level' in the video script refers to an exceptional tier of strength far beyond the elite category, typically requiring extraordinary genetics and dedication. It is exemplified by individuals like Taylor Atwood, who achieved a 4 times body weight squat, which is considered extraordinary in the strength training community. The script uses this term to illustrate the pinnacle of strength achievements in weightlifting.

Highlights

The video outlines realistic strength standards for various levels of training experience, from beginner to advanced.

Strength standards are influenced by genetic differences such as leverages and muscle size.

Good programming and technique modification can overcome leverage deficits in strength training.

The video provides tips for setting up training to progress to the next level.

Strength standards assume constant technique, not cutting corners for the sake of leveling up.

The standards are based on body weight ratios and may not apply to those with high body fat percentages.

The video explains how to estimate one-rep max for tracking strength progression without constant testing.

For the 'noob' level, men should aim to squat and deadlift 135 pounds and bench press 95 pounds within the first 3-6 months.

Women should focus on technique and incremental weight increases to progress from the 'noob' level.

The 'beginner' level for men is characterized by a 1.25x bodyweight squat, 1x bench, and 1.5x deadlift after 6 months to 2 years.

At the intermediate level, trainees should expect to reach a 1.25-1.75x bodyweight squat and similar multiples for bench and deadlift.

Daily Undulating Periodization (DUP) is recommended for intermediate lifters to avoid plateaus.

Advanced lifters should aim for a 1.75-2.5x bodyweight squat and corresponding multiples for bench and deadlift.

The transition to the elite level requires methodical programming and possibly specialization phases.

Elite lifters should expect a 2.5-3x bodyweight squat, 2-2.25x bench, and 3-3.5x deadlift.

The 'freak' category is for those with exceptional genetics, aiming for over 3x bodyweight squat and higher.

The video provides a strength standard sheet for setting realistic goals and tracking progress.

The video also announces a new program launch with a discount and includes an ebook, spreadsheet, and technique handbook.

Transcripts

in this video i'm going to outline some

realistic strength standards for each

category of training experience from

noob all the way up to freak so that you

can set some more realistic strength

goals for yourself i'll also be giving

you some tips at each level for how to

set up your training to get to the next

level up now before we jump into the

noob level i need to explain a few

limitations of strength standards in

general first it's important to realize

that just like any physical trait there

are huge genetic differences when it

comes to strength your skeleton itself

or what we call leverages is a big

factor here for example someone like

myself who has short arms and a big rib

cage will most likely perform better on

the bench press compared to someone with

longer arms and a shallow ribcage but

then having short arms is actually a

disadvantage for me on the deadlift

because my hips have to start lower in

order for me to reach the bar then on

the squat having short femur bones is

typically an advantage however any

deficit in the leverage department can

be overcome by other factors like good

programming and modifying technique for

example dr elaine norton was able to set

a world record on the squat despite

having some of the longest femurs in the

game but there's a lot more to strength

than just leverages some people have

more resilient tendons higher neural

drive and even though muscle size is

modifiable with training some people

start out carrying more muscle than

others so keep in mind that someone with

outstanding genetics might be able to

hit the advanced tier within their first

couple years of training whereas someone

with below average genetics might take

five to ten years to get there still i

did my best to set up the levels

according to average abilities based on

my decade plus of coaching experience

data from competitive power lifting

events and existing strength scales like

those from mark gripito and tim

henriquez all right three quick

disclaimers about my strength standards

first they assume constant technique so

you shouldn't be cutting your squat

depth shorter just to move up a level

and you need to be briefly pausing the

bar on your chest for the bench press to

count second because my standards are

based on body weight ratios they start

to break down at very high body weights

so they mainly apply to natural

reasonably lean lifters so under 20 to

25 body fat as a male and under 30 to 35

percent as a female if you're over 250

pounds or 113 kilos the numbers will

skew against you a bit so in that case

if you're natural and whether you weigh

250 300 or 350 pounds simply input your

weight as 250 pounds to get an idea of

where you land third the strength

standards are for a one rep max this

doesn't mean you need to test your one

rep max all the time especially if you

don't have competitive strength goals

but it's still smart to have some idea

of where your strength is to monitor

progression so if you want to get a

rough estimate you can plug a recent

tough set that you took close to failure

below five reps or so into the exrx one

rep max calculator which i'll link down

below and it'll spit out a one rep max

estimate it's not 100 accurate because

lifting for a one rep max is a separate

skill but it'll get you in the right

ballpark also for context i'm going to

be putting my current numbers next to

each level as we go through just for

comparison so as of right now i have

about a 480 pound or 218 kilo squat a

380 pound or 172 kilo bench and a 530

pound or 240 kilo deadlift at 180 pounds

or 81 kilos body weight so that

translates to a 2.6 times body weight

squat a 2.1 times body weight bench and

a 2.9 times body weight deadlift those

ratios have been higher for me at a

lower body weight but i'm nearing the

end of a bulk now so i'll just go with

my current lifts and my current weight

rather than stack my numbers with

all-time bests

[Music]

all right so let's get started with the

new category so your first three to six

months of lifting most newbie men should

be able to squat and deadlift something

between the empty bar and 135 pounds so

one plate per side and 45 to 95 pounds

for the bench press now the deadlift is

a bit of a curveball because some people

will be able to pull 225 or two plates

per side their first day in the gym but

typically getting a plate on the bar is

a sign that you're getting out of the

noob category and into the beginner

category for women the numbers tend to

look a bit more like this and you should

be able to easily progress to the

beginner level by just working on your

technique while incrementally adding a

minimum amount of weight to the bar each

and every workout generally in the three

to six rep zone for strength work

[Music]

all right so once you've been training

seriously for six months to two years

you're most likely in the beginner

category and as a male you should be

able to put up a 1.25 times body weight

squat a one times body weight bench and

a 1.5 times body weight deadlift so if

you're 180 pound man you should be able

to squat 225 bench 185 and deadlift 275

within your first few years of lifting

and these would be the comparable body

weight figures for a female and here are

the relevant lifts for 140 pound female

example now in the beginner stage you

should have acceptable technique on all

the lifts probably not mastered yet but

they should look pretty consistent from

rep to rep although it definitely is

normal at this stage to still struggle

staying locked in as you get close to

your max throughout this level you

should still be able to make progress

from workout to workout in a linear

fashion occasionally you'll have days

where you feel weaker and you won't be

able to pr but most people should be

setting new prs nearly every workout

still just adding minimum increments of

5 pounds to the bar or one extra rep in

that same three to six rep range as a

beginner i think it's perfectly fine to

keep training fun by switching things up

on the accessory bodybuilding exercises

but you should have a few core exercises

like the squat bench and deadlift where

you're just steadily adding weight from

week to week without switching things up

at all however at some point usually

around the one to two year mark most

people will start noticing their

strength gains slowing down still

progressing just noticeably more slowly

and you can no longer pr each and every

session at least not without

compromising technique or recovery and

this is usually a sign that you're

getting into that intermediate territory

and it may be time to update your

approach of it and before we hop into

the intermediate to advanced stuff i

want to quickly let you guys know that

the second phase of my intermediate to

advanced power building system is now

available over on jeffnipper.com so if

you're an intermediate to advanced level

lifter you can check out that first link

in the description box down below and

i'll have a little more info about that

program at the end of the video

[Music]

all right so once you've been in the gym

consistently for two years or so you

should find yourself in the intermediate

category this is where many people hit

their first plateau and a lot of people

actually end up getting stuck here

indefinitely giving rise to the

so-called lifetime intermediate someone

who just keeps spinning their wheels in

the gym never really getting beyond this

level but assuming you've committed to a

progressive strength plan you should be

able to get to 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 within two to five years

of training so if you're 180 pounds

that'd be a 225 to 315 pound squat a 185

to 275 pound bench and a 275 to 405

pound deadlift and then these would be

the comparable body weight figures and

example lifts for 140 pound female and

the key to getting out of the

intermediate stage and into the advanced

stage is to take a less linear approach

to your training rather than hitting the

same three to six reps with linear load

increases every workout i'd recommend

focusing on slightly different

adaptations throughout the week so for

example on the squat you could have one

heavy day where you hit something like

three to five reps at a pretty high

exertion and one light day where you

either do hypertrophy work in the 6 to

10 rep zone or speed slash technique

work for 2-4 reps but at a lower

exertion this would be a form of daily

undulating periodization or dup where

the rep ranges undulate or vary on

different days throughout the week and

of course your lifts still need to be

moving up on average but the actual

progression curve will be both less

steep and less linear

[Music]

okay so sometime around the five

five-year mark most committed people

with a focused plan will move out of the

intermediate stage and into the advanced

stage here we're looking at a 1.75 to

2.5 times bodyweight squat a 1.5 to 2

times bodyweight bench and a 2.25 to

three times body weight deadlift so for

180 pound male that would be a 315 to

455 pound squat a 275 to 365 pound bench

and a 405 to 545 pound deadlift so you

can see that my squat and bench would

still be above the advanced category but

my deadlift the lift i struggled with

the most would fall into the advanced

stage and again these would be the

comparable body weight figures and

example lifts for 140 pound female all

right so moving from the advanced level

to the elite level is kind of tricky

because i don't think it's necessarily

possible for every person i do think

that with an optimal blend of

intelligent coaching and strong

discipline a lot more people can get

there than many realize but it may

require a level of sacrifice in the gym

that a lot of people just wouldn't be

willing to make for those extra gains

regardless this is the point where

you'll need to become much more

methodical with your programming and

likely have to run specialization phases

where you narrow in on one lift while

putting the others at maintenance for

example my friend alex from the channel

alpha destiny recently had a 405 pound

bench press but in order to get there he

had to focus so much of his training and

recovery on the bench press that the

other lifts had to be put down to

maintenance for recovery purposes at

this point you'll also likely need to

get very intentional about addressing

your specific weak points in the

different lifts so if you consistently

struggle with locking out your deadlift

advanced strategies like chains hip

thrusts and block pulls could help

correct that muscle size can also become

a limiting factor so once you've got the

technique aspects down you may simply

need to take several months or even a

year dedicated to hypertrophy style

training in moderate to high rep ranges

while in a caloric surplus to build more

muscle mass and keep driving that

strength up the bottom line is that no

one gets to the elite level by accident

it takes a blend of intelligent planning

consistency and dedication in the gym

[Music]

okay so usually sometime around the five

to ten year mark people can begin to

move into the elite category assuming

they've done the right stuff up to this

point and again it is possible to get

there a bit sooner with the right

genetics and here we're looking at a 2.5

to three times body weight squat a two

to two point two five times body weight

bench and a three to three point five

times body weight deadlift and so with a

2.6 times bodyweight squat and a 2.1

times bodyweight bench i find myself

toward the lower boundary of the elite

category at the moment for those lifts

and so for our 180 pound male example

this would mean a 455 to 545 pound squat

a 365 to 405 pound bench and a 545 to

630 pound deadlift and these would be

the elite figures and lifts for 140

pound female and i do think that these

are the highest numbers that a lot of

natural lifters should realistically be

able to strive for assuming maximum

strength is the goal not everyone will

be able to get here but i do think that

with the right combination of time

programming and dedication a lot of

people can be elite for at least one or

two of the lifts however in order to get

to the freak category you need some

monster genetics

[Music]

so here we're looking at something north

of a three times body weight squat 2.25

times body weight bench and 3.5 times

bodyweight deadlift as a male so a great

example here would be taylor atwood

oh no

look at that

taylor competes in 163 pound or 74 kilo

weight class as a drug tested raw lifter

and puts up some unfathomable numbers

this is him just a few months ago

smoking the all-time american record

with a smooth

668 pound or 303 kilogram squat again at

163 pounds body weight that's a four

times body weight squat almost unheard

of on planet earth and here he is

hitting a relatively easy 430 pound or

195 kilo bench press so a monstrous 2.6

times body weight bench and then at the

same meet here's another american record

of get this

750 pounds at 163 pounds body weight

that's fully 200 pounds above my

all-time deadlift pr at the same body

weight which gives him a 4.6 times

bodyweight deadlift taylor almost needs

his own category beyond the freak level

honestly absolutely mind-boggling all

right and for a freak female lifter

we're looking at a 2.25 times bodyweight

squat 1.25 times bodyweight bench and a

three times body weight deadlift as an

example here let's look at canadian drug

tested raw power lifter jessica bittner

who just had a bunch of world records in

the 167 pound or 76 kilo weight class

last month so here's our new world

record 464 pound or 210.5 kilo squat

which at 167 pounds gives her an insane

2.77 times bodyweight squat which got

her a gold medal on that lift she also

bench pressed 231 pounds or 105 kilos at

the same meet good for a bronze medal

and a 1.4 times body weight bench press

and then this is our unbelievable

546 pound or

247.5 kilo deadlift which was good for

another gold medal and another all-time

world record at just over 3.25 times

body weight so here's my full strength

standard sheet which you can screenshot

and use to set up some realistic

strength goals for yourself just

remember to take it slow and focus on

creating a plan that'll get you one

level up from where you're at now one

level at a time and before we go a few

quick details about my new program

launch so i decided i'm going to leave

it at 20 off for one more week so up

until november 14th you can get it for

39.99 and then it'll go up to full price

from there the program comes with a 120

page ebook a full excel spreadsheet for

tracking your progress and a technique

handbook as well as video demos

illustrating every exercise in the

program including a bunch of new ones

like larson presses meadows rows

multi-height chest movements and some

fun new bicep and forum variations and

plenty more also to be clear phase two

is an entirely new program that's

intended to build on phase one so if you

haven't run phase one yet i'd recommend

running that one first and they're both

on sale right now so if you want to take

advantage of that you can do so at

jeffnipper.com and if you're still in

your first year or two of training i

definitely recommend running my

fundamentals program instead all right

that's it for this one guys don't forget

to leave me a thumbs up if you enjoyed

the video subscribe if you haven't

already and i'll see you guys all here

in the next one