*Edit #1:* Description for full list (including kilograms AND pounds, didn't even occur to me that pounds was still a thing!) *Edit #2:* I think these are pretty much spot on, because some are saying they are too high, and others are saying they are too low. That's a good sign. However, the lateral raises are maybe a bit high, it's assuming slightly bent arms and a more natural style. If you do them incredibly strict and with fully straight arms (which I usually don't recommend but some might prefer) then maybe use 50-60% of these numbers. Yoink a copy of my book here: www.verityfit.com/product-page/sweat Gives a passive +2 strength bonus after consumption.
@user-zk4dv2nx8k
3 жыл бұрын
Hey , did you see MPMD's video on measures to reduce gyno ? Do u plan to take the compound?
@GVS
3 жыл бұрын
@@user-zk4dv2nx8k I didn't see it. No plans of taking anything.
@Acidreflux18
3 жыл бұрын
How long does it take generally to reach each of these individual thresholds for a consistent natural lifter with average genetics?
@GVS
3 жыл бұрын
@@Acidreflux18 A few months to a year for minimums, a few (2-5) years for standards and probably never for the maximums.
@emiledin2183
3 жыл бұрын
@@GVS what kind of lateral raises are you referring to? the one who targets mostly rear delts or mostly traps? the dude u showed shrugged his traps so bad it was prob 50/50. makes a huge diff also on the weight depending on which u mean! also u prob meants the gluts at the squat part right? the hams do NOT turn into a primary muscle component in the SQUAT.
@sayakroy010
3 жыл бұрын
You might find it weird but this is, in my opinion, one of the most informative and well awaited videos of your channel. keep these kind of videos coming, coach.
@marrs_99
3 жыл бұрын
I was gonna say the same, one of the biggest reality check lifting videos ive ever seen, and I watch way too many lifting videos so thats saying something
@alanjohnson6169
2 жыл бұрын
Completely unrealistic standards for upper body 😂 he’s just basing it on his own strengths or weaknesses. 10 reps of 80kg dips is well above world class, that’s like what Olympic weightlifters are doing. I’ve seen about 5 people in my life doing 40kg dips in person, me being one of them, and I can only manage 7 reps. His squat standards are pathetic as well. 160kg for 10 is realistic for almost everyone. And his RDL’s are of a higher standard than the squat with his 180kg for 10 nonsense? Tf? I RDL 140 for 8 and I don’t see guys doing more than me in the gym, bearing in mind there’s guys pulling 250kg+ at my gym.
@FitFatFit
2 жыл бұрын
@@alanjohnson6169 well as somebody who likes to train upper body more , it took me 3-4 months to get to +60kg dips 5*2 and 5*5 with 42kg after that I used to bench much more tho , before 3 years break :) I guess, I'll hit 80 before Christmas
@alanjohnson6169
2 жыл бұрын
@@FitFatFit idgaf what you do for your pathetic range of motion bro. Nobody is doing 60kg with actual ROM after 3 months. Clown.
@yacobz
Жыл бұрын
@@alanjohnson6169 yeah I had the same impression from this. There's just too much "trust me bro" coming from these numbers to take it seriously
@fl676
3 жыл бұрын
Finally real world 🌎 gym standards and not youtube standards. I’m tired of elite natural and unnatural lifters hitting big lifts calling themselves average cuz they compare themselves to world record holders in reality they are elite compared to normal gym lifters but say buy my programs u can lift like me cuz I’m average 🤦🏻♂️
@BaldOmniMan
3 жыл бұрын
Have you put in 10-15 years in the gym? That’s how long it takes guys to reach numbers that you think are “elite”.
@BaldOmniMan
3 жыл бұрын
Guys comment on “what people won’t reach” and it tells me they are speaking in terms of the short term. Like 1-5 years. In that case, I agree. But long term? If someone trained properly for 10-15 years, they would crush all the strength standards in this vid.
@fl676
3 жыл бұрын
@@BaldOmniMan yes I know everyone can bench 350lb weighing under 200lbs. You heard Geoffrey most won’t hit even 315.
@BaldOmniMan
3 жыл бұрын
Again, respectfully, if you haven’t trained for 10-15 years (which strong naturals like Alex, Omar isuf, myself etc have) then you can’t comment on what’s not possible for an average guy in the long term. Short term, (5 years is short term) yeah, most people won’t bench 350 in that time frame.
@fl676
3 жыл бұрын
@@BaldOmniMan respectfully Geoffrey video agrees with me Most gyms guys won’t hit 3plates and most will try to hit 2 plates. He is a KZitemr influencer and trained for 10 years and agrees with me so take it up with him . 🤷🏻♂️
@helbardvocalcovers5848
Жыл бұрын
Weakboi here, well below all the minimums so this video was a tough pill to swallow, but your channel has helped my training, mindset and goals so much since I started watching - gonna keep grinding and see what my body can do!
@jeromyedge6830
Жыл бұрын
That's fine bro I've been in the gym years and haven't done some of these exercises despite being at the standard for some. We've all got room for improvement, and we're all gonna make it.
@miniweeddeerz1820
7 ай бұрын
wya rn
@selektor2567
7 ай бұрын
excellent mindset
@majungasaurusaaaa
5 ай бұрын
Enjoy your gym time and physique. The worst thing that can happen is you doing everything right but then quit because you can't measure up to some online standards.
@josephfoster1987
5 ай бұрын
I’m over a year in and floating around near his minimums for most lifts he mentioned. If you’re regularly lifting you’re doing fine
@NoodleArmsFitness
3 жыл бұрын
The online world warps people's perceptions I worked in gym as a trainer in an average chain for a year and I only ever saw 3 people bench over 3 plates and one was open about his steroid usage.
@noelmannion4433
3 жыл бұрын
Thank you for this video. Another video that’s practical, realistic and BS free 👍
@fl676
3 жыл бұрын
I agree with your Standards but everyone always tell me it’s to low and everyone can hit much bigger lifts if they train long enough in the comments 🤦🏻♂️ but they never post their lifts 🤷🏻♂️. KZitem skews what normal gym standards are .
@Drengen10
3 жыл бұрын
And those you do see posting those videos are 1 in a million people :)
@fl676
3 жыл бұрын
@@Drengen10 Exactly and the ones who say they hit these big lifts in the comments never post their videos
@fl676
3 жыл бұрын
Geoffrey in His video was trying to be nice and not bring up body percentage and leave out alpha destiny Alex enkiri And Jeff Nipperd because their natural power lifters Those guys are way strong for their height and weight I personally agree with Geoffrey . standards When I go to the gym Not too many guys are throwing three plates on the bar for a bench that’s on KZitem
@Drengen10
3 жыл бұрын
@@fl676 Yeah this video is spot on for strength standard/goals for the average joe. The squat maybe a bit on the high end but honestly super accurate :D
@CaptJackAubreyOfTheRoyalNavy
2 жыл бұрын
Like he said in the video, strength and size have a correlation, but far from a direct one-to-one correlation. There are big guys who aren't that strong because they don't train heavy 1 rep maxes. Then there are relatively small guys who are very strong because they train purely for powerlifting with heavy weight and low reps.
@FitLabb
3 жыл бұрын
Generally agree there’s a correlation to strength & muscle size, but there are some exceptions both ways. 💪 Really liked this video & agree the numbers on Min & Max for each movement.
@mounty6854
3 жыл бұрын
tall people... ? for midgets perhaps accurate... also some guys are strong as shit on high reps....
@GVS
3 жыл бұрын
@@mounty6854 Thor holds the deadlift record, I'm not sure why you automatically think taller people are always weak.
@mounty6854
3 жыл бұрын
@@GVS thor had a discussion with the dutch giant (look at larry wheels video with the giant) they both agreed they started at a disadvantage but when at advanced level they can get ridicilously strong cause of more space for muscle... but i think you outrep them on any calisthenics any time....
@mounty6854
3 жыл бұрын
@@GVS and also steffi cohen is waaaaay stronger than thor she makes him look like he doesn't even lift
@rekik5889
2 жыл бұрын
Chest(benching) 70kg
@sourobhdas1235
3 жыл бұрын
I remember Sean Nalewanyj mentioning once that for lateral raises, moderate weights should be used and he doesn't go beyond 20-25 pounds (around 9-10 kg). But you kept that as a minimum here. I think if you are doing controlled reps with proper form, that should be more like the standard weight. No ego lifting as far as shoulders are concerned. Saying this coz I use 7.5 kg for raises and felt helluva weak after your analysis. 😭
@GVS
3 жыл бұрын
Yes that's fair. Can reduce slightly for straight arm, extremely strict reps. I feel much better with a slight arm bend which does impact the weights used. That might be my personal bias creeping in there.
@b-rse
3 жыл бұрын
I didn't know Slenderman's son was so good at deadlifting
@oscar.esteves
Жыл бұрын
😂😂😂
@inhatzulu
2 жыл бұрын
With this video i realise how weak i am in some lifts!!I think technique plays also a huge role.Great video!
@krischanlive
2 жыл бұрын
Refreshing to find one of the very few calm, no bullshit, quality information channels. Cheers!
@GVS
2 жыл бұрын
Glad ya like the content, appreciate the feedback!
@kristinewang4390
3 жыл бұрын
Obviously go watch the video because the explanation is important but for people's reference (first couple). Delete if not allowed Bench Press (5 reps): Min: 60kg (135lbs) S: 100kg (225lbs) Max: 140kg (315lb) Dips (10 reps): Min: Body weight S: 40kg (88lbs) Max: 80kg (176lbs) Overhead barbell press (5 reps) Min: 40kg (88lbs) S: 60kg (135lbs) Max: 80kg (176lbs) Lateral raises (20 reps) Min: 10kg (22lbs) S: 15kg (33lbs) Max: 20kg (44lbs) Back Squat (10 reps) Min: 80kg (176lbs) S: 120kg (265lbs) Max: 160kg (353lbs) Front Squat (5 reps) Min: 60kg (135lbs) S: 100kg (220lbs) Max: 140kg (310lbs)
@GVS
3 жыл бұрын
Thanks, I'll put in the description as well
@Oyashio202
3 жыл бұрын
I liked alphadestiny's reference to the strength standards since it goes with weight along with body weight. You can't really ask someone small to try to barbell curl their bodyweight for reps, that's just silly to look at as a natural.
@GVS
3 жыл бұрын
Dunno, who is 60kg and natural and muscularly developed? They'd be like 4 foot 6 inches tall.
@ollvi
3 жыл бұрын
@@GVS i'm 65kg natural and decently muscular and i'm 5'3
@GVS
3 жыл бұрын
@@ollvi Yea 5kg is a lot at that weight.
@ollvi
3 жыл бұрын
@@GVS true that
@apathak34
2 жыл бұрын
Someone who is that small wouldn't look impressive anyways so it's a pointless conversation
@harshivmahajan5311
3 жыл бұрын
Really love the video format of min, standard and max. I understand people saying that strength standards can vary on a lot of things but these strength standards are good for finding out what to aspire for. Also as someone not aspiring to be a fitness model or fitness professional, the standard measures are a great addition. Just shy of standard on most of my lifts so know what to look forward to 😅
@lithox5100
2 жыл бұрын
I am either at minimum (pullups and barbell rows) or close to minimum standards for all of the lifts after 2.5 months of Stronglifts5x5, looking forward to hitting minimum and then standard in the years to come 💪
@LOLI_
Жыл бұрын
You need to eat a lot to gain strength.
@AlmostStrongAlex
11 ай бұрын
How has it Been going?
@lithox5100
11 ай бұрын
@@AlmostStrongAlex I have since moved my focus to hypertrophy/bodybuilding training and I am enjoying it much more, lifts haven't gone up by a whole lot, but I have hit "minimum" requirements for almost all lifts (most definitely cannot curl 30kg for 10 reps but I have added an arm day to remedy that)
@AlmostStrongAlex
11 ай бұрын
@@lithox5100 sound good, ive also Been powerbuilding really focusing on growth but also with high Focus on progressive overload. Been loving it and nice to know your doing well!
@thatboyunfazed99
2 жыл бұрын
Unbelievably important video, i was 1-2 years doing by your definition minimum numbers only since everyone in my local gym did these. Pretty jacked dudes „not even“ doing 2 plates a side so i thought thats the norm and i‘m already up there strenght wise with my 180 lbs bench lol. Then you go to youtube and apparently the whole comment sections are natural powerliftig phenoms doing 350+ lbs for reps. It‘s hysterical. However this is a imo very well chosen standard for strength. Equally challenging as it is motivating and realistic. Most don‘t even know where there potential is. Post lockdown i just racked up more weight as an experiment and was able to put on huge progress within months just by leaving the comfort zone and going for progressive hypertrophy. And with adding weights i could definitely see the correlation between strength and size. While i never had great genetics i visually packed muscle within months well over 5 years into my fitness journey. Long story short: great video
@witz8582
Жыл бұрын
i find progressive overload so hard, what has helped you to progress ? I've been struggling to progress for the past 6 month even thought i kept being consistent and going to the gym with the same energy.
@waisetsubunsho7934
2 жыл бұрын
40kg dips as standard? :o I'm hitting close to "maximum" on every other lift, but 10 reps of 40kg weighted dips which you consider as just a "standard" would be bigger achievement than all my other lifts combined.
@anonymousman4419
4 ай бұрын
These standards are somewhat individual and will depend on your leverages (GVS states that IIRC). The lower body standards I can picture myself smashing in 5 years of training, the bench press though, I don't think I'll ever go above 2 plates if I ever reach it that is.
@davorzdralo8000
3 ай бұрын
@@anonymousman4419yeah, absolutely this. I could hit his squat standard the first day in the gym, I just have strong legs naturally, but I find some of the others ridiculously high.
@anonymousman4419
3 ай бұрын
@@davorzdralo8000 a 💯, I could become elite in some whereas remain beginner in others. It's difficult to have the potential to be well-rounded in everything.
@davorzdralo8000
3 ай бұрын
@@anonymousman4419 I also think some of these are just off. His standard for squat and rowing are basically the same, which is absurd. Everyone can squat much, much more than what they can row. The lat raises is crazy high, but it makes sense when you look at the form he's doing, it was honestly so bad I would count that as zero reps :D Dips with 40 kg would literally break my sternum, it's not even about arm/pec strength.
@anonymousman4419
3 ай бұрын
@@davorzdralo8000 GVS is flexible when it comes to from, especially for isolations. But yeah, reaching that number for lat raises is very impressive. As for the dip, it's individual. Some guys dip a sh*t ton of weight and their sternums are fine.
@MonkeyBarsEveryday
2 жыл бұрын
The 'good morning' edit during the squat part had me rolling
@tiagolaranjeira2844
Жыл бұрын
Strength Standards: Bench press Min 5 reps 60kg Std 5 reps 100kg Max 5 reps 140kg Dips Min 10 reps BW Std 10reps 40kg Max 10 reps 80kg OHP Min 5 reps 40kg Std 5 reps 60kg Max 5 reps 80kg Lateral raises Min 20 reps 10kg Std 20 reps 15kg Max 20 reps 20kg Squats Min 10 reps 80kg Std 10 reps 120kg Max 10 reps 160kg Front Squats Min 5 reps 60kg Std 5 reps 100kg Max 5 reps 140kg Barbell curl Min 10 reps 30kg Std 10 reps 45kg Max 10 reps 60kg Incline dumbell curl Min 10 reps 10kg Std 10 reps 15kg Max 10 reps 20kg Pull up Min 5 reps BW Std 5 reps 30kg Max 5 reps 60kg Dumbell pullover Min 10 reps 30kg Std 10 reps 45kg Max 10 reps 60kg Skull crusher/overhead cable extension Min 10 reps 20kg Std 10 reps 40kg Max 10 reps 60kg Close grip bench press Min 5 reps 40kg Std 5 reps 80kg Max 5 reps 120kg Romanian deadlift Min 10 reps 60kg Std 10 reps 120kg Max 10 reps 180kg Nordic curls Min 5 eccentric reps Std 5 more controlled eccentric reps Max 5 full reps Barbell bent over row (yates row) Min 40-60kg Std 80-100kg Max 120-140kg Barbell shrug Min 10 reps 60kg Std 10 reps 100kg Max 10 reps 140kg Hip thrust Min 10 reps 60kg Std 10 reps 120kg Max 10 reps 180kg Bulgarian split squats, full ROM, long stride Min 10 reps BW Std 10 reps 20kg/hand Max 10 reps 40kg/hand
@soumen_pradhan
Жыл бұрын
Hey man, thanks a lot. I was noting them down before I saw your comment. How many reps in Barbell rows and for lateral raise, is the weight per hand or total ?
@bondedcarbon
3 жыл бұрын
I thought these were pretty spot on overall, especially the 'standard'. I was around the standard on all of them, except for the bodyweight movements. I think 80kg for a set of 10 dips or 60kg for a set of 10 pullups may be significantly rarely than some of the other ones, but I could also be warped in my opinion of that by being a naturally heavier guy. We've all gotten warped by instagram and the fitness world on peoples numbers these days. I bet I could count the amount of people on my fingers here in Hong Kong that I've seen do a 225x5 set on bench in the past year. And half of those were likely on steroids. That's a quite good bench that sets you up with a solid base of muscle that looks crazy compared to most people if you're relatively lean. Same thing with other movements, how many people do we see doing sets of 10 with a 20kg plate on pullups?
@GVS
3 жыл бұрын
Agree...will do a video on Instagram vs real world strength at some point. Think there's a big, big gap.
@bondedcarbon
3 жыл бұрын
@@GVS @Geoffrey Verity Schofield It's interesting how people routinely & ruthlessly compare themselves and other hobbyists to professionals even though for most, lifting is a hobby that they do for a few hours a week. Meanwhile, if you play, say pick up basketball and are styling on most people every night, you generally can be like 'I'm pretty good at basketball'. And you can go and watch an NBA game and not have some sort of mental meltdown because LeBron James is better than you. In reality, the gap between a pickup basketball player and LeBron is probably much greater than a lot of hobbyist lifters and professional strongmen/powerlifters etc, but because there are no black & white numbers standards to see, it doesn't get into people's heads. Also, for most recreational lifters looking to make physique improvements... I think one of the hardest things to understand is that yes, strength increases accompany muscular development, so you should absolutely try and increase your compound numbers, but you shouldn't be chasing those numbers either, as that just leads to form breakdown and bad/discouraging workouts. Hope the text wall helps your algo bro, I appreciate your content. Greetings from HK too, wanna check out Shenzen sometime
@kzg_veritas12
28 күн бұрын
@@GVShave u made it already?
@adrianpetkov8354
3 жыл бұрын
In the middle of your book, this a gem, training for 2y now and seeing this is like damn should have red it a while ago. Thank you!!
@GVS
3 жыл бұрын
Happy it's helping :)
@adrianpetkov8354
3 жыл бұрын
Only wanted to ask if warm up sets should be counted to the overall weekly set volume, or only the working sets are supposed to be counted?
@GVS
3 жыл бұрын
@@adrianpetkov8354 Just working sets. Warmups should all be pretty easy, so won't really be stressful enough to count.
@jioryluis5229
2 жыл бұрын
I look like I lift but I'm under a few of the minimum numbers. I'll be aiming for the those and the standards now. I have a full gym at home and never see what others are (ego?) lifting. This channel is great, a perfect complement to Renaissance Periodization.
@Satarnoch
3 жыл бұрын
Lost it at "more bounce for your ounce". Gotta subscribe I guess. Slowly my subscriptions are going from MPMD and greg to you Natural Hypertrophy, etc.
@LiterallyVegeta9000
2 жыл бұрын
Who tf ever said 2 plate bench is weak?!
@majungasaurusaaaa
5 ай бұрын
The internet where everyone does it after 1 year.
@ElijahZaporteza
5 ай бұрын
Not weak but pretty average for people who remotely give a shit about lifting
@kzg_veritas12
28 күн бұрын
It's pretty subpar I got somewhat close to it when I used to Incline Bench
@joeyshurland9840
3 жыл бұрын
Solid vid. My only criticism is strength standards are size dependent. I am 160lbs and it took me 1.5 years to bench 185. My 205lb friend on the other hand, whose never lifted a day in his life put up 185x1 his first time benching. Although these are somewhat accurate, larger people should expect to hit the higher end of these standards if not surpass them whilst smaller people should not expect to hit the higher end numbers.
@GVS
3 жыл бұрын
Sure, was just keeping it simple. A % based system favors some.
@joeyshurland9840
3 жыл бұрын
@@GVS Makes sense
@gaynigg.a
8 ай бұрын
Skill issue
@muscleguyphilippines
3 жыл бұрын
Hey zuppp its mr geoff uploading........😁. Been looking at strength standard charts for like a month now ,what a timely topic.
@MegaSolidninja
3 жыл бұрын
I really like the way this is realistic and you're not coming on here saying something like "after 6 months of training it's normal to bench press 170kg being natural" like so many KZitemrs out there we know. However, I haven't even met the standard for the squat yet (112.5kg for 4 sets of 7 reps) I'm only aiming to maintain the strength cause I think my quads are huge (27.5 inches) and I don't want them any bigger.😄
@gunnerklith5840
Жыл бұрын
Hit the minimum for every lift (exept a little under on squats) after 2 years lifting, im 16 years old with 59kg bw. Happy with my progression so far and i aim to get much heavier to continue to gain strength.
@vaibhavchauhan9825
3 жыл бұрын
As a beginner, I thank you for providing some real world goals.now I have some clarity what to aim for.
@therobustmole1137
3 жыл бұрын
Thanks for this, I'll be using this information to track my progress, I feel like this has actually given me a goal.
@sterlingbrown8036
2 жыл бұрын
I can't recall all of your numbers, so this reply is approximate. During my 63 years of (no-layoff) lifting I've at various times met or exceeded your standards and maximums, and my bodyweight and muscular size rarely fluctuated. What you say is probably true for most people, but not for everyone. For this I have no explanation. However, I think it's true that some (drug-free) people can develop impressive strength without developing impressive size. Further, I've known large-muscled men who were comparatively weak. Overall, I'd say your numbers are generally good indicators of muscular development. Thanks for providing them. I'd like to add that lifters can hover around and above the standards for decades, far past what is considered normal. The reward may not be aesthetics, but superior strength and health.
@jdllim
2 жыл бұрын
Definitely a bit too high for lighter people like myself, but I think it's still a really good basis on what the proportions, in relation to each lift, should look like.
@psilocybinenthusiast3695
2 жыл бұрын
Eat more then. That’s the point. Get bigger and stronger then get lean if that’s what u like. Unless you want to keep being skinny and like that look but for bodybuilding/looking like you have muscle this is the standards.
@jdllim
2 жыл бұрын
@@psilocybinenthusiast3695 I'm from southeast asia 😅. We're naturally short and light. I'm not skinny by any measure, but if I were to get up to an average white male's weight with my height, I'd be obese haha.
@psilocybinenthusiast3695
2 жыл бұрын
@@jdllim if your shorter you’ll still if not easier be able to hit the strength standards since you have a short rom. You’ll have great bw/ strength ration too. The lifts I think you could achieve but not the bodyweight for reasons you said. Good luck man.
@hamza361
9 ай бұрын
This is one of geoff's best videos
@danijelteslic8258
Жыл бұрын
Damn, thought I was strong then found out I'm not quite the standard yet, let alone going for maximum. Thanks for keeping it real my man! :D
@its_james_fitness
3 жыл бұрын
I think that these numbers are spot on and in line with what I have witnessed. I would be interested on your take on a straight leg good morning 10RM for hams? I think 40kg is the minimum, then 80kg then 100kg. Single leg hip thrusts would be a cool addition too
@GVS
3 жыл бұрын
Somewhere around there.
@reemobk6499
Жыл бұрын
Enjoyed the video. For the most part it was a solid introduction to strength standards. It's hard to really pinpoint standards based on just weight ranges considering everyone is a different height weight and has different limb lengths and structure but what you have laid out is definitely a good indication. Weirdly enough I found myself being at a minimum for some lifts. Standard for most and a maximum for a select few. Just shows how much strength can vary. Will keep consuming your content Jeffrey
@kbflorida888
2 жыл бұрын
Geoffrey, I was born in 1961 and like your stuff. I can’t lift all those weights, even the minimums. But they’re goals. Thnx for being real , not many from my era were!
@fl676
3 жыл бұрын
For the algorithm 💪🏻
@FitAfter50
3 жыл бұрын
I am minimum to standard on all. Strongest being pull ups and curls. I don't have much strength. Max bench is about 170 pounds for 1 rep but I can do 135 20 times. This holds very much true for a lot of exercises. 16 strict pull ups but 3 with 25 pounds extra. Nice video. It is good to have goals.
@duncanphillips458
2 жыл бұрын
that sounds like you have a big proportion of slow twitch fibers
@FitAfter50
2 жыл бұрын
@@duncanphillips458 years, years and years of triathlon racing 🙂
@paulgraf5746
Ай бұрын
Some of these numbers are just insane!!! Pull ups, bench and squat are somewhat realistic for people with above average genetics. But 80kg dips for 10 reps??? That’s gotta be some world record shit, you already build great chest and triceps doing bodyweight dips and I rarely see anyone do weighted ones at all. Obviously, when you put on more muscles and some fat you weight more which makes the exercise harder already. These numbers are either for people who abuse steroids to the limit or some freaky world record holding naturals. I honestly believe you made these numbers from your experience which mostly included people with really good genetics, some of which were taking steroids.
@NoMercy.62
Жыл бұрын
*I think this needs some clarification as most people do not understand what 'minimum' means. It doesnt mean that's your starter strength when you first set foot in a gym, that would be impossible. Almost no1 starts with 80KG squat or 60KG bench. It means after a few months -2 years of lifting this is the bare minimum what you should achieve. Hope this helps y'all!*
@astr8shot826
Жыл бұрын
Just started my gym journey and i am glad i came across your vid...now i have goals to aim for..thank you
@denizeskin4345
Жыл бұрын
Very nice video, this is my 6th year into lifting and i am above standard besides biceps and i think these numbers are very reasonable. I personally think having longterm goals in your lifts are a gamechanger. Thank you for sharing this, you gave me a new motivation!
@ishaanivaturi2387
3 жыл бұрын
Incredibly useful video, especially to me as a fresh beginner! For a lot of these lifts I wasn't really close to the minimum you listed, and I was wondering about an efficient progression to increase weight as well as how long it may take to get up to the minimum. Thanks again!
@GVS
3 жыл бұрын
Hey it's hard to say for non clients, I'd say just a simple linear progression (adding weight to the bar when you can) is fine. When that stalls, try double progression (can search the channel for a video on it)
@ishaanivaturi2387
3 жыл бұрын
@@GVS thanks so much, I'll look into that!
@liamconverse8950
3 жыл бұрын
I like how you structured your standards. Very practical
@olympic-gradelurker
3 жыл бұрын
5'2" 125lb female here. No idea what standards there would be for women, but if I could bench my own body weight, I'd be pretty happy let alone one plate per side. Pretty much stuck at 115lbs for reps at the moment. 😭 At least I can do 10 body weight dips, but I think it's because I weigh nothing. EDIT: ok, so after having women's standard pointed out to me in the description, I guess I'm smack in the standard range for upper body, but have some catching up to do for lower body.
@Marco-ie6hd
3 жыл бұрын
Not to simp, but that's still pretty impressive. I don't think that I know any girl that could do 10 dips.
@user-zk4dv2nx8k
3 жыл бұрын
@@Marco-ie6hd same . Also 125 lbs at 5'2 is pretty impressive(in my opinion) .
@WolfStreak
3 жыл бұрын
Wow that's pretty good! If you look in the description, he says to women should cut all the numbers he presents I'm half for upper body, and 2/3 for lower.
@olympic-gradelurker
3 жыл бұрын
@@WolfStreak thanks! I didn't read the description. I guess that puts me at the standard, then.
@ladyvader3173
3 жыл бұрын
Omg, you made me feel so much better with that last sentence. ;) I hit my bodyweight on bench two years ago (55 kg back then) but my Squat has never been neeear the strength standard. It's kinda embarassing really. Btw, I have been to 5 different gyms and have yet to see another women do any amount of heavy chest training, so...I guess we're fine on average?
@Vampire__Squid
3 жыл бұрын
Great video Geoff. Whenever people say "I want 16" arms", you should say they should be able to curl 80 lbs and skullcrush 80 lbs. Also Geoff I know people in Europe love you using KGs, but for us North Americans you should consider adding LBs to the screen. I'm in Canada so I can easily do the conversions in my head, but not everyone can do that.
@GVS
3 жыл бұрын
Yea I will in the future, I think. The entire world uses kg really. And it's not a hard conversion.
@adeelliftsstuff
3 жыл бұрын
Amazing channel. very underrated! Keep up the good work
@GVS
3 жыл бұрын
Much appreciated!
@ijustlift901
3 жыл бұрын
This is really cool. Great to see someone outline what natural lifters should shoot for, rather than watching an Olympia competitor rep out squats with 7 plates on each side like it's nothing. Always good to get a dose of reality on KZitem. As an old timer from the US it would have been helpful if you included pounds along with kilo's through the entire video. I had to stop to do quick math in my head. Probably good for my brain, but kilo's always throw me off...
@banboosy
Жыл бұрын
Hey Geoff - gonna push back on what you said at the start about % of bodyweight favouring lower weight lifters. And first I'll say, I've been training for just over a year and I'm hitting your Standard on all tiers, so I'm feeling pretty good about that and I'm not butthurt that you're calling me a tinyboy. To start with, look at powerlifting. It's all graded on a curve (that actually disadvantages super heavyweight lifters, although no natural will get to that point). It's not a bodyweight percentage, but the coefficient is based on your bodyweight. That makes sense, as weight clearly plays a big role in strength. Fat supports muscle, it changes your leverages, I know you've talked about this in the past, so I know you're onboard with that. If I put on 20kg and got a bit fluffy, or if I'm 5'8" or 6'2", those absolute numbers are going to be much easier, or much harder depending on where I fall. If you're 5'8" and you want to bench 3 plates for 5, you're going to have to train your fucking ass off forever to hit that, whereas if you're 6'2", you're still going to have to bust your balls, but not nearly as hard. To bring it back to powerlifting, the average 5'8" powerlifter is 90kg. The average 6'2" pl is 125kg. At 90kg, 5x140 is a 400 wilks (old wilks) lift. That's impressive, but certainly achieveable by most people with dedication. At 125kg though, it becomes just over a 300 wilks lift, a standard I've managed to hit in a year of training (at my bodyweight). Clearly for one of these lifters, and both could be the same bf%, this goal is much harder than for another. Would love to hear your thoughts on this. Personally I'm shooting for 400 wilks (or DOTS now, but I don't have as fancy a calc at hand for that), while focusing on hyperthrophy, not powerlifting. I'm 5'9" (maybe that's why I'm taking this a bit thick, lol), and have a goal weight of around 85kg. So I'd be pushing for a 180x5 squat, 134x5 bench, 207x5 deadlift, 87x5 OHP.
@smoothassmooth
3 жыл бұрын
There is a reddit group called "I can bench more than I can squat." Sadly I'm in that category but I'm new to the barbell squat. My legs are not tiny.
@prasannakumarpradhan8537
3 жыл бұрын
Channel going to fire 🌏🌏🌏
@denoffitness3379
8 күн бұрын
❤most realistic strength standard on KZitem. All are achievable. Pullups is hard but 30-45 kg is achievable for most. Train for 10-15 years most will exceed this. My ohp 80-5 done. 😊
@Aftershock416
2 ай бұрын
Not going to lie, it was a pretty good feeling being above the minimum on all of the lifts and even meeting standard on a few.
@timammann
2 жыл бұрын
Fantastic video, agree with most of your standards! Keep it up
@ugbuga99
3 жыл бұрын
This video was very helpful. Really puts things into perspective.
@shivpatel3502
3 жыл бұрын
As always,a great video and no B.S Might say that this is your best video! ( i know there arr more incoming )
@nicholaslittle8154
3 жыл бұрын
Bugger, after watching this I suddenly feel a little inadequate...
@gadz0oks655
3 жыл бұрын
I think I just realized I'm much weaker than I thought I was... Well back to the basics I guess!
@brojelio1518
2 жыл бұрын
Good list. Hard to have a set standard that applies to everyone when there are so many variables to consider, such as limb/torso lengths, previous or current training focus (Ie. Bodybuilding vs powerlifting), etc. I'm between the standard and max, and though my numbers have fallen a bit due to the switch from powerlifting to bodybuilding, I'm lugging around more muscle than I ever have.
@samwatts3450
3 жыл бұрын
Awesome video man. Becoming a bigger fan of the channel every day :) also buy the book everyone - it's great!
@cinnamonroll819
3 жыл бұрын
Great vid 🍻
@swarnavasarkar4360
3 жыл бұрын
Great content as usual !
@finnvanhoutte366
3 жыл бұрын
"do beginner things" best advice ever right here, don't do all them fancy stuff that pro bodybuilders do because you are not on their level train with their mindset but don't train with their exact program
@andrewmueller9986
2 ай бұрын
Wicked gainz bro
@jamesbedwell8793
3 жыл бұрын
So it turns out my squat and BSS are weak but the good news is my pull-up game is solid
@itsfern8344
3 жыл бұрын
Nice video bro but I was wondering what would be the strength standard for a conventional deadlift? Cut it is a big compound movement
@rururu5877
Жыл бұрын
I think +20kgs on the high bar squat?
@carmcarm8230
3 жыл бұрын
Amazing great content!
@ajitesh_ironcreed7257
16 күн бұрын
Barbell Bench Min :60kgx5 Standard: 100kg x5 Max 140x5 Dips Body weight x10, 40x10 standard , 80x10 OHP 40x5 60x5 80x5 HE HB Squats 80x10,120x10,160x10 Front Squat 60x5, 100x5, 140x5 BB curl 30x10, 45x10,60x10 Inc DB Curl 10kg per arm x10, 15x10,20x10 Pullup Bodyweight x5, 30x5, 60x5
@haowen8254
Жыл бұрын
Underrated👍🏻
@Detvanliga
3 жыл бұрын
Absolutely excellent subject, and delivery thereof.. :) .
@redbeard1891
Жыл бұрын
Its pretty wholesome finding out im intermediate and maxed for allot of these 🏋🏻♀️
@LucasDimoveo
3 жыл бұрын
Man ... I'm pretty weak according to these numbers
@ranjandontwastetime365
3 жыл бұрын
Me too.
@march.2588
2 жыл бұрын
Great video! Helps a lot as orientation. Thanks a lot for your content!
@safenafe
3 жыл бұрын
Nice video, hitting many of the standards for this so happy 🤣
@GVS
3 жыл бұрын
Nice work!
@nimeshgoonerwardena6201
3 жыл бұрын
Great video man!
@philg3310
2 жыл бұрын
Great video! Good to hear the standard level for the compound exercises to aim for.
@MahdiTohidi1
3 жыл бұрын
Nice vid bro, keep at it!
@Weizzey
3 жыл бұрын
Another great video!! 🤟🏻
@balakfnd1931
3 жыл бұрын
Ima note down some of these standards! 👍
@GlancingCupid
3 жыл бұрын
Great video, I now have my targets for when gyms reopen 😈
@117Haseo
3 жыл бұрын
I don't have much in the way of weights to use but all of these exercises will be helpful in strengthening my weak areas so thanks sir.
@Lyn-ud3qe
3 жыл бұрын
4:58 no. i can easily do 10 reps with chest dips but neither do i have big triceps nor do i have any sort of chest, in fact: i dont have a chest at all. and jes i am doing them right. i think it all comes down to bodyweight to fat free mass ratio.
@joshuavd5194
3 жыл бұрын
yes it doesn't work properly for bodyweight exercises, little guys kill at bw
@MiguelRaggi
3 жыл бұрын
Right. I probably should stop watching KZitem videos and go work out a bit more... I've been working out for a year and can barely hit the minimum you mentioned on most lifts. Some not even that...
@an8790
3 жыл бұрын
That's not bad for 1 year. Some people will tell you that you need to bench 100 kg in your first year, and absurd shit like that. In my first year of lifting I got from 30 kg to 50 kg in the bench, and the difference is huge, because you basically go from having no chest to having one. In my honest opinion, especially as an ectomorph who has smaller joints and who looks three dimensional without lifting very heavy, 100 kg bench is a good lifetime goal. Most 'normal' people don't really even wanna look bigger than that. If you can reach 100 in 5 years, that's fine, and very realistic.
@DipankarGhosh007
Жыл бұрын
I saw a woman doing 20kg dumbbell curl each hand, really made me feel weak. But seeing GVS state it as a Max attainable goal gives me hope.
@TheAnezOne
4 ай бұрын
15 y/o rn, 15 months in the gym, and I'm a minimum, except for squats, I squat 60kg for around 5, I myself weigh 60kg tho, so it's forgiveable.
@joojotin
3 жыл бұрын
Damn that deadlift row was impressive!
@BluegillGreg
3 жыл бұрын
Good real world standards. I'd add that they are in fact scalable. Take 175 cm as a standard male height. To find the standard for a different height, divide the cube of the differing height by the cube of the standard height. For a 170 cm male, (170 x 170 x 170) / (175 x 175 x 175) = approx 91.7% of standards would be good attainment. (180 x 180 x 180) / (175 x 175 x 175) = approx 108.8% of standards would be needed to hit goal.
@joshuavd5194
3 жыл бұрын
this reminds me of the south park episode about penis size lol
@witz8582
Жыл бұрын
no, taller guy have worse lever, it makes no sense. However a scale based on weight is probably more relevent
@browsergameshub
2 жыл бұрын
I love your videos, your channel, and your book. There, I had to say it.
@seanbrewer5294
Жыл бұрын
A devilishly good video. I’ve got some work to do on my squat
@rekik5889
2 жыл бұрын
Weight 63kg or 64kg Chest(benching) 70kg Lateral raise 10 for 20 rep Easy bare bell 24kg for 8 rep
@jmca_power
3 жыл бұрын
Isolation exercises are very useful for building big compounds but they don't deserve strength standards, how much can you Lateral raise is about as useful as how much can you leg curl, to the degree it influences your compounds it will be reflected on your physique, generally speaking
@kennethwarren6447
6 ай бұрын
I don’t think I’ve ever seen anyone in person use 45 pounds for lat raises and there’s some strong people in my gym
@roundsmail
3 жыл бұрын
Great content
@vasiliy_dxb
Жыл бұрын
This video explains why I'm built like a female figure competitor lol. My legs and glutes are massive compared to my upper body because my squat, deadlift, split squats etc. Are pushing towards an advanced level meanwhile upper body lifts have just hit intermediate. Guess I'm leaving in just 1 leg day per week and adding an arm and shoulder day.
@arieszodiac3553
2 жыл бұрын
Me (has small arms in general also me has 95 lb strict curl for 5 sets of 8 and meets more than the standard for incline dumbell curl for 10 lol.) 15 inch arms on a 6'1 guy is incredibly small or at least look incredibly small.
@frankg7786
Жыл бұрын
This was really interesting and a fun way to see how I compare. Looks like I have a lot of work to do!
@helphowdoinputusername3571
3 жыл бұрын
6:55 I see what you did there. 😂 The ole double wammy joke. It's always *deeper* than it seems 😉
@marijnkriegsman
2 жыл бұрын
I am near or slightly above on the standard for most lifts and my friends think I am absolutely massive. I wouldn't say that, but hitting the standard definitely will get you jacked! Can't imagine how big I or someone else in real life would when they hit the maximum on these. I definitely agree with most standards, only dips and lateral raises are a bit high In my opinion
@GVS
2 жыл бұрын
Yes lateral raises could do with lowering especially, I'm used to slightly bent arms and a bit of oomph.
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