Exercise, diet and well-being

Have you ever wondered how much weight you should aim to lift in the Bench Press, Squat and Deadlift as a natural trainer for your body weight?  Casey Butt Ph.D from WeighTrainer.com has devised equations that utilise data of world record raw lifters from the 1940’s all the way up to 2010.  He suggests that these equations are quite accurate predictors in regards to raw & drug free world champion lifts and that attaining these would put you up there with the very best in the world.  Although this may not be realistic for most he says that typical trainees and hard gainers may reach approximately:

Typical trainer	Hard gainer
67% of predicted bench result	53% of predicted bench result
72% of predicted Squat result	58% of predicted Squat result
72% of predicted Deadlift result	58% of predicted Deadlift result

Casey puts it in context when he says that you need to “accept yourself for who you are and never stop trying to improve yourself – that’s the real measure of success, not only were you ultimately go, but where you came from as well”.   Remember we all have our own genetic limitations and strengths so if anything I think this is a great tool to get you motivated to get stronger and push yourself to reach your potential with real numbers to aim for.  So here are the equations:

Bench Press = 2.6536e-5 x BW^3 – 0.02590 x BW^2 + 8.7356 x BW – 439.90

(Lowered to the chest with no bounce).

Full Squat = 2.5122e-5 x BW^3 – 0.02993 x BW^2 + 11.2575 x BW – 676.60

(Upper leg lowered to parallel or below).

Deadlift = 1.6940e-4 x BW^3 – 0.12449 x BW^2 + 30.3879 x BW – 1776.51

(Conventional or Sumo style allowed)

(You can use a belt with all lifts- no straps for deadlifts).

Now these equations require you to convert kilograms into pounds before putting it into the formula.  Here is an example of how I used it to work out my bench press, squat and deadlift. There are 2.2 pounds per kilo. I weigh 67 kilos so 67 x 2.2 = 147pds.  Then you replace BW in the equation with your weight in pounds.

 

Bench Press = (2.6536e-5 x BW^3) – (0.02590 x BW^2) + (8.7356 x BW – 439.90)

(0.000026536x147x147x147) – (0.02590 x 147 x 147) + (8.7356x147 – 439.90)= 281.77 pd

Now I have to convert this back to kilos- 281.77/ 2.2=128 kg.

Typical would be 128 x 67%=85.67 kg

Hard gainer would be 128 x 53%= 67.84 kg

 

Full Squat = (2.5122e-5 x BW^3) – (0.02993 x BW^2) + (11.2575 x BW – 676.60)

(0.000025122x 147 x 147 x 147) – (0.02993x 147 x 147) + (11.2575x 147-676.60)= 411.3 pd

Convert this back to kilos- 411.3 / 2.2= 186.95 kg

Typical would be 186.95 x 72%= 134.6 kg

Hard gainer would be 186.95 x 58%= 108.4

 

Deadlift = 1.6940e-4 x BW^3 – 0.12449 x BW^2 + 30.3879 x BW – 1776.51

(0.00016940x147x147x147)- (0.12449x147x147) + (30.3879x147-1776.51)=538.5pd

Convert this to kilos-538.5/2.2=244.7kg

Typical would be 244.7 x 72%= 176.2kg

Hard gainer would be 244.7 x 58%= 141.9kg

 

At this body weight my best lifts are:

Bench: 110kg

Squat: 160kg

Deadlift: 200kg (with straps)

Although I am no elite lifter by any stretch of the imagination I am very happy with the numbers and progress I have made over the years. If you are interested in seeing where you are in relation to elite, typical and hard gainer lifters punch in your numbers and see where you stand-  then use your results as a positive tool to motivate you to bigger numbers in the weight room!

For natural bodybuilders it is tough to continually make gains, especially after many years of training. However, it can be easy to get into new styles of training and forget what got you that initial muscle in the first place. Progressive overload with compound exercises for lower reps (5-7) gave me my best gains in strength and muscle during my twenties. After the North Island Champs in Masterton I decided it was time to add this back into my training regime as well as using my favourite techniques like rest-pause, POF, x-reps and volume.

I remember reading an excellent article by biologic labs in Australia (about 4 years ago) where they provided a formula for the relationship between strength and muscle. If you wanted to gain 10 kilograms of muscle you had to:

Increase your 1 rep max Bench by 30kg
Increase your 1 rep max Squat by 40kg
Increase your 1 rep max Dead-lift by 45kg

The article did mention that there are other variables which could affect the accuracy of these figures; however, my first attempt at it four years ago saw definite progress!!

Here is what I aimed for after Masterton- a gain of 2.5 kg. My goals were:

Increase my Incline Bench by 7.5kg
Increase my Squat by 10kg
Increase my Dead-lift by 11.25kg

This was a tough goal (realising I was already in contest condition with only 3 months to go before nationals). I weighed 65.2 kilograms (although I was not as lean as last year). Even so I was determined to give it a go!

Here has been a typical weeks training:

Shoulders & Arms

Exercise Technique Sets Reps

Db Omni Side RowRP/S* 5 2-10
Db raise Vol* 5 10
Db bent raise Vol* 5 10
Dip S* 3 5
DB Curl RP* 2 5-10
DB tri ext SS1* 3 5-15
Reverse Cable
Curl SS1* 3 5-10

Hams, Calves and F-arms

Leg curl Vol 8 8
Romanian Dead-lift S* 3 5
Hack calf raise S* 3 4-8
Calf raise RP* 3 6-15
Lunge (walking) Vol* 1 50+

Chest & Back

BB Incline Press S* 2 5
DB Row RP* 3 4-10
DB Omni Bench RP 3 4-10
Dead-lift S 2 5
Db flye Vol 5 8-10
Chin up Vol 5 8-10

Quads & Calves

Leg press RP 2 10-20
Squat/ Front Squat S 2 5
Leg ext Vol 8 10
Seated calf raise RP 3 10-15
Leg press calf raise Vol 8 10

RP= rest-pause.
S= strength focus.
Vol= volume.

**I still incorporate POF, x reps, XTD, DXO and other intensity techniques. Workouts take around 30 minutes (for this to happen I need to have minimal to no rest between exercises, apart from exercises with a strength focus). I often change the exercises I perform volume or rest pause with, however, strength exercises remain the same.

Regardless of whether I gain 2.5 kilograms or not, I have already noticed I am stronger in all exercises and leaner at the same weight. So if you have reached a plateau and want to put on more muscle, implement some strength training, set some goals and go for it!

Bodybuilding is an awesome sport!  I personally love all aspects of the training, eating and preparation required to compete onstage.  However, there are many aspects to bodybuilding (competitive and non-competitive) that have to be learnt and abided by if you want a long and enjoyable run in the sport.  Below are the first 5 ways to ensure you are on the right track to attain success in bodybuilding!

GOAL SETTING

Having goals gives you direction, motivation and purpose!  If you want to compete set a date for a show and stick to it. If you don’t want to compete set concrete goals like lifting more weight or losing body fat within a specified time period.  You will be amazed at how fast you will progress if you begin to do this.  A word of advice though, just don’t talk about it (It’s only a dream at this stage), write it down and plan all the steps necessary to ensure your goals are met.  See my post on Goal Setting 2009, 2012

LISTEN TO EXPERT ADVICE

I can remember the first time I went to a fully equipped gym run by some police officers in my home town of Waipukurau.  They were all old school bodybuilders/power lifters (they all looked big and muscular) and their workouts were centred on using the basics; squats, deadlifts, presses, chins and rows.  At the time I had been following programmes in muscle magazines, doing lots of workouts and unproductive exercises with too much volume and not getting anywhere.  As soon as I started listening to them on how to eat and train I started to make progress.  So what I’m trying to say is if you want to be a bodybuilder find people who actually know what they are talking about and follow their advice. Not your friends who have little experience and never competed before, but people who have achieved results naturally and consistently through years of experience.

LEARN WHAT EXERCISES SUIT YOU BEST

Although we can agree that there are a number of proven exercises which elicit muscle growth, we also have to consider our own unique body characteristics, such as leverages, muscle belly lengths, postural differences and even bone structures to name a few.  Sometimes you will need to adjust an exercise or drop it for something that works with your body. If you spend the time to find these gems you will enjoy productive injury free training and gains for years to come.   I have written a number of articles in relation to this (See archived article “Finding what works for you Part I-IV”).

TRAIN SMART & HARD

When I was in my teens it was generally accepted that training a body part/exercise once a week was plenty for natural athletes and that training more was for the more ”enhanced” trainer.  However, every article I have read lately suggests the other way around.   Training body parts 3 times per week when you are a newbie is acceptable as the weights are normally lighter and the impact on the joints and nervous system are not as great.  However when you become more advanced you will need to allow for more recovery time.  I realise recovery ability of individuals is variable and is dependent on a wide range of factors but my personal experience is if I want to get stronger and bigger, I need to train harder and rest more often to compensate for it.  So train smart for you- find your optimum volume and training frequency through trial and error while using the exercises that suit your body.  This will definitely help you reach your genetic potential and ensure success over the long term.  I currently Bench, Squat and Deadlift every second week alternating that with lighter versions of these exercises and making the best progress I have made in years.  It is actually hard for me to accept that training these exercises hard every second week is best for me because I love training but if I want to continue to make progress and remain injury free this is the smartest way for ME to do it.  (See archived articles for further training ideas).

EAT RIGHT FOR YOU

I have written a number of articles on this over the years but here are some basics to get you started.  Eat a minimum of 1.5g- 2g of protein per kilo of bodyweight a day from meat, eggs, fish, nuts and dairy.  Drink 8-16 glasses of water.  Eat small amounts of fresh fruit and plenty of vegetables while limiting or totally avoiding grain based products.   Use supplements like whey protein, multivitamin/minerals, fish oil to ensure you meet all your macro and micronutrient needs to maintain your health and to ensure you recover and grow from your workouts.  Consider looking at the blood type diet too.  For more information see previous posts.

There you have it, 5 ways to ensure you have a better chance of achieving success in bodybuilding.  So, set some goals, seek expert advice in regards to training and eating and watch your progress soar!

 

I have read and heard so many times that the big 3 (squat, bench and deadlift) are necessary if you want to get big and strong.  After training for almost 30 years I have to agree and disagree!

I have always included some form of Squat, Bench and Deadlift in my training routines over the years, but, there importance varied depending on my goals.

When I dabble with powerlifting, I have to use the traditional back squat, barbell bench and deadlift.  Not all these lifts are ideal for my leverages but I can use them intermittently (every second week or less) with some success.  However, human nature as it is- we don’t always do what’s best for us and what the heck I really do enjoy a challenge like the one powerlifting provides!

For bodybuilding, the traditional big 3 are not necessary for me to look my best at all.  I have found the reverse deadlift (barbell behind you) a far safer and effective way to target my quads than squats.  For chest, dumbbell bench variations have always been superior and Romanian deadlifts are without question a better posterior chain exercise for me.  I have also found that a lot of people I have worked with can actually progress and overload their muscles better with other exercises.

Juxtapose that with the fact I have also seen numerous people successfully use the big 3 for maximum strength and muscle gains. (Usually they are ideally built for these exercises, but not always).

So, what I am trying to say is this;

Train specifically for your goals.

The BB Squat, BB Bench and Deadlift are not magical exercises that work for everyone.

You are not a wimp for leaving them out of your workouts.

Choose exercises that feel right for you and allow you to progressively overload safely over time.

That my friends is the secret to success and longevity when training for strength and muscle!