I haven't posted anything about T-rag in a while so I think I am safe in posting this
So, this latest piece by Todd Bumgardner got me thinking..
In his "Commandments" about the Squat, he writes, as a conclusion:
Be Strong. TC has a great quote: "What's the sense in looking like a Ferrari if you've got a Volkswagen engine under the hood?"
If you want to be bigger, you need to get stronger. Is it more athleticism that you fancy? You need to jump and sprint. Oh, and get stronger.
Since everyone needs a barometer to be measured against, I'll give you one. To be a strong squatter you need to squat two and a half times your bodyweight. And unless you are a world-class bench presser, you better be able to squat more than you bench. If you can't – start making the squat rack your church.
Well, this was funny. One, he makes it sound like it IS highly common and achievable to look like a Ferrari and have a Volkswagen engine under the hood - yet where are these common achievements?
Strength is the key to everything….even bodybuiding???
2.5x BW Squat… I have no words.
Moving on to Bench Press….
Bench Press Commandments
Forget Your Chest.
This is actually mostly true. One doesn't bench for a bigger chest…we have flies for that.
Hey, this bodybuilder said some nonsense for the squat but he got his bench info down right
Most bench training should be done with sub-maximal weights and through a full range of motion, but twice per year you should include a partial range of motion Max Effort training cycle. At the end of each cycle your nervous system will be primed to return to full range benching.
What? LOL…. He is talking about using board presses and floor presses but such a weird way to put it across!
That limit strength should be 1.75 times your body weight if you want to be considered a strong bencher. I don't base this number off a scientific formula. Paying attention to what strong guys can do has led me to decide that it's a respectable ratio.
Okaaaaay…. so 2.5x SQ and 1.75x BP. this is the score so far.
Know it's not a Squat. A rugby player I train was required to train at his university's varsity weight room this past fall. The strength coach told him that he was to "Drop his ass low because the deadlift is just a squat with the bar on the ground." This is a popular misconception, and a bad one.
Boom! This is right on the money. I love it. Infact, I've been observing more and more people harping about this recently. Good!
Each day you train include hip mobility training, upper-back training, hip extension movements, and grip work – no matter the split. All of these components, minus the direct grip work, can be included during your warm-up.
We do this most of the time.
Prioritize Your Back and Hamstrings.
Very bodybuilderish but It's most PC Work.
To be a strong deadlifter, you need to pull at least two and a half times your body weight. When you can, you'll have the strength base necessary to develop your body in any way you choose.
We just went over this in the Deadlifts = Mass thread. What nonsense!!!
But yes, this is how the scorecard looks:
So, Deadlift = Squat = Deadlift for Strength + Bodybuilding????
I wonder where I should be and where I am at weighing 89 kgs which I'm gonna take as 200 lbs for simplicity's sake.
|Lift||Multiple||Theoretical 1RM||Actual 1RM|
I'm not strong.
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."