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Message
Physique & Strength Standards- Discussion
Posted on 9/28/23 at 10:53 am
Posted on 9/28/23 at 10:53 am
So, Greg of Kinobody made a really good post the other day that talked about strength standards most should go after to look good, wanted to put it out there and his other standards for discussion. Also, how they compare to Starting Strength standards etc
I know we all agree Greg can be super douche...but he is natural and is pretty peak natural in strength (at least upper body) and aesthetics. and he does know wtf he is doing and talking about. A lot of the douche stuff is just marketing too, unfortunately young guys eat that shite up.
so Greg said..
if you are under 6' (72") the secret to looking good
1.get waist line to 31-32" or 45% of height. this is the measurement around the middle of the naval and not pulling it extra tight.
2.DB shoulder press 50-60% of bodyweight in each hand for 6
3.Weighted chins for 6 reps with 50-60% of bodyweight.
Example for many that are around 5'10 that would prolly look something like this
• 175 lbs.
• 31.5" waist
• minimal pressing of 85's in each hand for 6
• Minimal chins for 6 weight 85lbs
Just hit that, simple. if waist is bigger than that and within 16 weeks of needing to be at goal for waist...cut. if not keep building.
He said it takes about 3-5lbs to lose an inch off the waist.
focus on adding strength across the board to you hit the goal numbers on chins and press.
In the other books Greg defines the physique standards as follows-
Physique Standards-
Warrior-
1. Waist measurement- percent of height in inches
a. Good- 46.5%
b. Great- 45.6%
c. Warrior- 44.5%
2.Body fat %
a. Good- 11-12%
b. Great- 9-10%
c. Warrior- 6-8%
Greek God-
1. Waist measurement- percent of height in inches
a. Good- 47%
b. Great- 46%
c. Godlike- 45%
2. Chest-multiplier times waist size
a. Good- 1.3
b. Great- 1.35
c. Godlike- 1.4
3. Arms- percent of waist in inches
a. Good- 46%
b. Great- 48%
c. Godlike- 50%
SuperHero-
1. Waist measurement- percent of height in inches- 45%
2. Shoulders- 73.5%
3. Chest- 63.5%
4. Arms- 23.5%
Examples of 5’10” (70” tall) male-
Warrior-
• Weight- 170
• Waist-31.15
Greek God-
• Waist- 31.5
• Chest- 44.1”
• Arms-15.75”
Super Hero-
• Waist - 31-32” (45% of height)
• Shoulders – 51-52” (73.5% of height)
• Chest – 44-45” (63.5% of height)
• Arms – 16.5” (23.5% of height)
I know we all agree Greg can be super douche...but he is natural and is pretty peak natural in strength (at least upper body) and aesthetics. and he does know wtf he is doing and talking about. A lot of the douche stuff is just marketing too, unfortunately young guys eat that shite up.
so Greg said..
if you are under 6' (72") the secret to looking good
1.get waist line to 31-32" or 45% of height. this is the measurement around the middle of the naval and not pulling it extra tight.
2.DB shoulder press 50-60% of bodyweight in each hand for 6
3.Weighted chins for 6 reps with 50-60% of bodyweight.
Example for many that are around 5'10 that would prolly look something like this
• 175 lbs.
• 31.5" waist
• minimal pressing of 85's in each hand for 6
• Minimal chins for 6 weight 85lbs
Just hit that, simple. if waist is bigger than that and within 16 weeks of needing to be at goal for waist...cut. if not keep building.
He said it takes about 3-5lbs to lose an inch off the waist.
focus on adding strength across the board to you hit the goal numbers on chins and press.
In the other books Greg defines the physique standards as follows-
Physique Standards-
Warrior-
1. Waist measurement- percent of height in inches
a. Good- 46.5%
b. Great- 45.6%
c. Warrior- 44.5%
2.Body fat %
a. Good- 11-12%
b. Great- 9-10%
c. Warrior- 6-8%
Greek God-
1. Waist measurement- percent of height in inches
a. Good- 47%
b. Great- 46%
c. Godlike- 45%
2. Chest-multiplier times waist size
a. Good- 1.3
b. Great- 1.35
c. Godlike- 1.4
3. Arms- percent of waist in inches
a. Good- 46%
b. Great- 48%
c. Godlike- 50%
SuperHero-
1. Waist measurement- percent of height in inches- 45%
2. Shoulders- 73.5%
3. Chest- 63.5%
4. Arms- 23.5%
Examples of 5’10” (70” tall) male-
Warrior-
• Weight- 170
• Waist-31.15
Greek God-
• Waist- 31.5
• Chest- 44.1”
• Arms-15.75”
Super Hero-
• Waist - 31-32” (45% of height)
• Shoulders – 51-52” (73.5% of height)
• Chest – 44-45” (63.5% of height)
• Arms – 16.5” (23.5% of height)
6
Posted on 9/28/23 at 10:54 am to lsu777
So how do we get there………………..AKA the Strength Standards… This is what he list in the books-
Warrior-
1. Incline Bench Press- all for 5 reps
a. Good-1.15x
b. Great- 1.25x
c. Warrior-1.35x
2. Weighted Chin Ups- all for 5 reps
a. Good-45%
b. Great- 55%
c. Warrior-65%
3. Standing Barbell Press- all for 5 reps
a. Good- 0.8x
b. Great- 0.9x
c. Warrior-1x
4. Bodyweight pistol Squats-
a. Good- 5 Reps
b. Great- 10 Reps
c. Warrior- 15 Reps
Greek God-
5. Incline Bench Press- all for 5 reps
a. Good-1x
b. Great- 1.2x
c. Godlike-1.4x
6. Weighted Chin Ups- all for 5 reps
a. Good-30%
b. Great- 50%
c. Godlike-70%
7. Standing Barbell Press- all for 5 reps
a. Good- 0.7x
b. Great- 0.85x
c. Godlike-1x
8. Barbell Curl- all for 5 reps
a. Good- 0.55x
b. Great- 0.65x
c. Godlike-0.75x
Super Hero Standards- in SH he simply lays out what the Super hero stats would be. You multiply each number by 0.9 for the good standard and 0.95 for the great standard.
1. Chest Strength- all for 5 reps unless noted
a. Incline-1.45x
b. Bench- 1.75x
c. Weighted Dips- 1xBW for 6 reps
2. Weighted Chin Ups (any form)- for 6 reps
a. Superhero-0.65x
3. Shoulder Strength- all for 6- reps
a. Standing Barbell Press-1x
b. Seated DB Press- 0.55x in each hand
4. Bicep Strength- all for 6 reps
a. Incline DB Curl- 0.35x each hand
b. Barbell Curl- 0.8x
In the end it kind of boils down to this:
1. Incline Bench Press- 5 reps
• Starting: Bodyweight x 1.0
• Warrior: Bodyweight x 1.2
• Greek God: Bodyweight x 1.4
• Superhero: Anything above bodyweight x 1.4
2. Weighted Chin Ups (any form)- 5 reps
• Starting: 30% of Bodyweight
• Warrior: 50% of Bodyweight
• Greek God: 70% of Bodyweight
• Superhero: Anything above 70% of bodyweight
3. Weighted Dips- 5 reps
• Starting: 40% of Bodyweight
• Warrior: 60% of Bodyweight
• Greek God: 80% of Bodyweight
• Superhero: Anything above 80% of bodyweight
Mike Matthews who wrote Bigger, Stronger Leaner list the following strength standards:
• Squat Strength Standards: 1.5 times your body weight.
• Bench Strength Standards: 1.2 times your body weight.
• Deadlift Strength Standards: 2 times your body weight.
• Overhead Press Strength Standards: 0.8 x body weight.
• Chin-up or Pull-up Strength Standards: 8 reps with bodyweight or at least 1 rep with bodyweight plus 20 percent.
Tim Henriques’ male strength standards:
Warrior-
1. Incline Bench Press- all for 5 reps
a. Good-1.15x
b. Great- 1.25x
c. Warrior-1.35x
2. Weighted Chin Ups- all for 5 reps
a. Good-45%
b. Great- 55%
c. Warrior-65%
3. Standing Barbell Press- all for 5 reps
a. Good- 0.8x
b. Great- 0.9x
c. Warrior-1x
4. Bodyweight pistol Squats-
a. Good- 5 Reps
b. Great- 10 Reps
c. Warrior- 15 Reps
Greek God-
5. Incline Bench Press- all for 5 reps
a. Good-1x
b. Great- 1.2x
c. Godlike-1.4x
6. Weighted Chin Ups- all for 5 reps
a. Good-30%
b. Great- 50%
c. Godlike-70%
7. Standing Barbell Press- all for 5 reps
a. Good- 0.7x
b. Great- 0.85x
c. Godlike-1x
8. Barbell Curl- all for 5 reps
a. Good- 0.55x
b. Great- 0.65x
c. Godlike-0.75x
Super Hero Standards- in SH he simply lays out what the Super hero stats would be. You multiply each number by 0.9 for the good standard and 0.95 for the great standard.
1. Chest Strength- all for 5 reps unless noted
a. Incline-1.45x
b. Bench- 1.75x
c. Weighted Dips- 1xBW for 6 reps
2. Weighted Chin Ups (any form)- for 6 reps
a. Superhero-0.65x
3. Shoulder Strength- all for 6- reps
a. Standing Barbell Press-1x
b. Seated DB Press- 0.55x in each hand
4. Bicep Strength- all for 6 reps
a. Incline DB Curl- 0.35x each hand
b. Barbell Curl- 0.8x
In the end it kind of boils down to this:
1. Incline Bench Press- 5 reps
• Starting: Bodyweight x 1.0
• Warrior: Bodyweight x 1.2
• Greek God: Bodyweight x 1.4
• Superhero: Anything above bodyweight x 1.4
2. Weighted Chin Ups (any form)- 5 reps
• Starting: 30% of Bodyweight
• Warrior: 50% of Bodyweight
• Greek God: 70% of Bodyweight
• Superhero: Anything above 70% of bodyweight
3. Weighted Dips- 5 reps
• Starting: 40% of Bodyweight
• Warrior: 60% of Bodyweight
• Greek God: 80% of Bodyweight
• Superhero: Anything above 80% of bodyweight
Mike Matthews who wrote Bigger, Stronger Leaner list the following strength standards:
• Squat Strength Standards: 1.5 times your body weight.
• Bench Strength Standards: 1.2 times your body weight.
• Deadlift Strength Standards: 2 times your body weight.
• Overhead Press Strength Standards: 0.8 x body weight.
• Chin-up or Pull-up Strength Standards: 8 reps with bodyweight or at least 1 rep with bodyweight plus 20 percent.
Tim Henriques’ male strength standards:
This post was edited on 9/28/23 at 11:04 am
Posted on 9/28/23 at 10:54 am to lsu777
Here are the Lean gain Strength Standards:
Strength Goals: Intermediate
Bench press: body weight x 1.2
Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.
Squat: body weight x 1.6
Deadlift: body weight x 2
Strength Goals: Advanced
Under the exact same conditions as the previous example, 3 out of 4 of the following goals should be reached within five years, along with all of the strength goals listed under “intermediate”:
Bench press: body weight x 1.5
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.
Squat: body weight x 2
Deadlift: body weight x 2.5
Strength Goals: Highly Advanced
Under the exact same conditions, all of the following goals should be reached within ten years. Alternatively, 3 out of 4 should be reached, and one should be “Elite”:
Bench press: body weight x 1.5, or x 1.8 (elite)
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)
Squat: body weight x 2, or x 2.4 (elite)
Deadlift: body weight x 2.5, or x 3 (elite)
Starting Strength Standards
Here are some other examples listed by legion athletics
Front Squat Strength Standards:
Beginner: 0.8 times your body weight
Intermediate: 1.2 times your body weight
Advanced: 1.5 times your body weight
Leg Press Strength Standards:
Beginner: 1.2 times your body weight
Intermediate: 2 times your body weight
Advanced: 3 times your body weight
Trap-Bar Deadlift Strength Standards:
Beginner: 0.8 times your body weight
Intermediate: 1.7 times your body weight
Advanced: 2.2 times your body weight
Sumo Deadlift Strength Standards:
Beginner: 0.8 times your body weight
Intermediate: 1.7 times your body weight
Advanced: 2.2 times your body weight
Incline Barbell Bench Press Strength Standards:
Beginner: 0.5 times your body weight
Intermediate: 0.8 times your body weight
Advanced: 1.1 times your body weight
Barbell Row Strength Standards:
Beginner: 0.6 times your body weight
Intermediate: 0.9 times your body weight
Advanced: 1.2 times your body weight
Pull-up Strength Standards:
Beginner: 3-to-5 reps with your body weight
Intermediate: 5-to-10 reps with your bodyweight or at least 1 rep with your bodyweight plus 20 percent.
Advanced: 10-to-15 reps with your bodyweight or at least 1 rep with your bodyweight plus 40 percent.
Strength Goals: Intermediate
Bench press: body weight x 1.2
Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.
Squat: body weight x 1.6
Deadlift: body weight x 2
Strength Goals: Advanced
Under the exact same conditions as the previous example, 3 out of 4 of the following goals should be reached within five years, along with all of the strength goals listed under “intermediate”:
Bench press: body weight x 1.5
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.
Squat: body weight x 2
Deadlift: body weight x 2.5
Strength Goals: Highly Advanced
Under the exact same conditions, all of the following goals should be reached within ten years. Alternatively, 3 out of 4 should be reached, and one should be “Elite”:
Bench press: body weight x 1.5, or x 1.8 (elite)
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)
Squat: body weight x 2, or x 2.4 (elite)
Deadlift: body weight x 2.5, or x 3 (elite)
Starting Strength Standards
Here are some other examples listed by legion athletics
Front Squat Strength Standards:
Beginner: 0.8 times your body weight
Intermediate: 1.2 times your body weight
Advanced: 1.5 times your body weight
Leg Press Strength Standards:
Beginner: 1.2 times your body weight
Intermediate: 2 times your body weight
Advanced: 3 times your body weight
Trap-Bar Deadlift Strength Standards:
Beginner: 0.8 times your body weight
Intermediate: 1.7 times your body weight
Advanced: 2.2 times your body weight
Sumo Deadlift Strength Standards:
Beginner: 0.8 times your body weight
Intermediate: 1.7 times your body weight
Advanced: 2.2 times your body weight
Incline Barbell Bench Press Strength Standards:
Beginner: 0.5 times your body weight
Intermediate: 0.8 times your body weight
Advanced: 1.1 times your body weight
Barbell Row Strength Standards:
Beginner: 0.6 times your body weight
Intermediate: 0.9 times your body weight
Advanced: 1.2 times your body weight
Pull-up Strength Standards:
Beginner: 3-to-5 reps with your body weight
Intermediate: 5-to-10 reps with your bodyweight or at least 1 rep with your bodyweight plus 20 percent.
Advanced: 10-to-15 reps with your bodyweight or at least 1 rep with your bodyweight plus 40 percent.
This post was edited on 9/28/23 at 11:13 am
Posted on 9/28/23 at 11:20 am to lsu777
I know these are pretty high standards...hell i cant meet most of them for kino or LG.....doing pretty good on Starting Strength standards though which i feel are pretty reasonable.
but remember with LG and KB they are talking about meeting these goals for physique purposes. Both of those guys have elite physiques. We are 100% sure Greg is natty considering he has been tested a ton and offers to drop everything and go get tested at essentially drop of a hat. We are about 90% sure Martin with LG is enahanced so keep that in mind when it comes to his standards.
anyways wanted to throw this out there for discussion and to give guys things to shoot for
I think Greg did good job of saying hey keep the goals simple and write the goals down but KISS, and he listed an example for a 5'10 guy
1) weigh 175 lbs
2) 31" waist
3) DB press the 90s for 6
4) Chin BW + 90 lbs for 6
100% high goals, especially that press but they are achievable.
anyways whats everyones thoughts?
but remember with LG and KB they are talking about meeting these goals for physique purposes. Both of those guys have elite physiques. We are 100% sure Greg is natty considering he has been tested a ton and offers to drop everything and go get tested at essentially drop of a hat. We are about 90% sure Martin with LG is enahanced so keep that in mind when it comes to his standards.
anyways wanted to throw this out there for discussion and to give guys things to shoot for
I think Greg did good job of saying hey keep the goals simple and write the goals down but KISS, and he listed an example for a 5'10 guy
1) weigh 175 lbs
2) 31" waist
3) DB press the 90s for 6
4) Chin BW + 90 lbs for 6
100% high goals, especially that press but they are achievable.
anyways whats everyones thoughts?
Posted on 9/28/23 at 11:23 am to lsu777
What if you have a good physique as outlined in your post but also have 15” forearms?
Posted on 9/28/23 at 11:29 am to The Silverback
quote:
What if you have a good physique as outlined in your post but also have 15” forearms?
well you are going to look powerful as a mother fricker. prolly wont be the most aesthetically pleasing but who cares when you have 15" forearms
:bow: :bow:
Posted on 9/28/23 at 12:11 pm to lsu777
Strength Level
This is the one I've been using. My goal is to be an intermediate for my weight in as many lifts as possible. Currently comically weak in bench and squat.
This is the one I've been using. My goal is to be an intermediate for my weight in as many lifts as possible. Currently comically weak in bench and squat.
Posted on 9/28/23 at 12:14 pm to lsu777
quote:
Example for many that are around 5'10 that would prolly look something like this
• 175 lbs.
• 31.5" waist
• minimal pressing of 85's in each hand for 6
• Minimal chins for 6 weight 85lbs
Got the build (like exactly), working on the strength.
Posted on 9/28/23 at 12:28 pm to lsu777
It was nice for me to read this and see that I’m at or close to a lot of these as someone who is 5’10” and around 175 
Saw your post in the daily thread and I’m going to start working some more volume into the press and see if I can work up to that 90lb db press. I did 75x6 for 3 sets a little while back so not terribly far off.
Saw your post in the daily thread and I’m going to start working some more volume into the press and see if I can work up to that 90lb db press. I did 75x6 for 3 sets a little while back so not terribly far off.
Posted on 9/28/23 at 12:48 pm to Dixie Normus
yea im working on the weight, waist and the strength
My Goal by summer is the following:
• Weight- 182.5
• Waist -32”
• Shoulders – 51"
• Chest – 44”
• Arms – 16.5”
Fat Grip Bench- 300lbs x 3
DB Bench- 125's x 5
Fat Grip Incline- 260lbs x 5
DB Incline- 90's x 10
Press- 185 x 5
DB Press- 80's x 5
Chin- Villian Challenge #5- 18+ reps w/25lbs. 3 rep w/90
Dips- BW + 135lbs x 5
Squat- 25 reps with 225lbs & 375 x 5
Curl- 135lbs x 5
Sumo Deadlift- 450lbs x 1
Front Squat- 300lbs x 1
Powerclean- 225 x 3
im close on a lot of things above but im also about 12 lbs from goal weigth and i may need to get all the way down to 175 to look how i would like. but we shall see.
always working towards the goals lol. If i reach them, just raise them.
My Goal by summer is the following:
• Weight- 182.5
• Waist -32”
• Shoulders – 51"
• Chest – 44”
• Arms – 16.5”
Fat Grip Bench- 300lbs x 3
DB Bench- 125's x 5
Fat Grip Incline- 260lbs x 5
DB Incline- 90's x 10
Press- 185 x 5
DB Press- 80's x 5
Chin- Villian Challenge #5- 18+ reps w/25lbs. 3 rep w/90
Dips- BW + 135lbs x 5
Squat- 25 reps with 225lbs & 375 x 5
Curl- 135lbs x 5
Sumo Deadlift- 450lbs x 1
Front Squat- 300lbs x 1
Powerclean- 225 x 3
im close on a lot of things above but im also about 12 lbs from goal weigth and i may need to get all the way down to 175 to look how i would like. but we shall see.
always working towards the goals lol. If i reach them, just raise them.
Posted on 9/28/23 at 12:49 pm to Duke
quote:
Got the build (like exactly), working on the strength.
well if you do, shoot for the strength standards and the greek god physique standards listed above. it will be slow process but you can get there for sure.
Posted on 9/28/23 at 12:58 pm to lsu777
quote:
well if you do, shoot for the strength standards and the greek god physique standards listed above. it will be slow process but you can get there for sure.
Thats kinda what Im doing.
Just generally working on strength via resistance training (first time ive seriously done it in my life). Trying to make sure its sustainable. I want to be 80 and strong AF for an 80 y/o.
So long term goals... meh thats the point right?
Posted on 9/28/23 at 1:01 pm to Duke
quote:
Example for many that are around 5'10 that would prolly look something like this
• 175 lbs.
• 31.5" waist
I meet these except I'm 5'6" :(
30-31" waist
172 lbs
quote:
• minimal pressing of 85's in each hand for 6
• Minimal chins for 6 weight 85lbs
I can do that
Posted on 9/28/23 at 1:04 pm to lsu777
Post that 10K time bro.......
Posted on 9/28/23 at 1:08 pm to Aubie Spr96
quote:
Post that 10K time bro.......
why? that shite dont help my goals. frick all that.
rather ride my BMX bike with my kids or do some strong man conditioning or even a heavy WOD like the Viking conditioning. 10k is pointless. hell being generous when i say anything about a mile is pointless.
Posted on 9/28/23 at 1:10 pm to Duke
quote:
Thats kinda what Im doing.
Just generally working on strength via resistance training (first time ive seriously done it in my life). Trying to make sure its sustainable. I want to be 80 and strong AF for an 80 y/o.
So long term goals... meh thats the point right?
yes sir
but take advantage if this is your first time every lifting. you have the unique ability in about the first 6 months to add strength like never before and like you will never be able to again. the novice effect.
Posted on 9/28/23 at 1:12 pm to lsu777
The gains over the past monthish have been surprising and i havent really got a decent regiment in place but for the past 10 days or so (that vasectomy had me out a few days). It just isnt taking as long as I expected to start increasing reps per set/adding a little bit of weight.
Should be an absolute beast on the slopes this winter.
Should be an absolute beast on the slopes this winter.
This post was edited on 9/28/23 at 1:14 pm
Posted on 9/28/23 at 1:14 pm to Loup
quote:
I meet these except I'm 5'6" :(
30-31" waist
172 lbs
honestly at 5'6" you really need to get it down below 30 and closer to 29". Prolly require you to get he weight down to 165ish over time while building the strength.
i will say, at your waist...i would focus on building strength and eat 200g protein in a 250kcal surplus and try to slowly add about 2lbs a month in body weight for the next 4 and get to 180ish hopefully at close to same BF% and then cut feb- may using 250kcal deficit eating 250-300g protein.
do that and you will look stupid come summer.
Posted on 9/28/23 at 1:27 pm to Aubie Spr96
quote:
Strength Level
This is the one I've been using. My goal is to be an intermediate for my weight in as many lifts as possible. Currently comically weak in bench and squat.
i use this one as well just because it was easy to find. i think it seems mostly accurate. little frustrating at times
some lifts i swear im advanced but nope, intermediate. aparantly im a 1% on leg press :
:Posted on 9/28/23 at 1:54 pm to caro81
quote:
i use this one as well just because it was easy to find. i think it seems mostly accurate
alot of the ones on that site are a little high but within the realm for sure. same as a lot of these if you are talking normal person with family and normal job.
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