This is not a debate or argument for or against performance enhances, it is in the nature of all wanna be champions to seek the extra edge, we are simply suggesting that those who prefer more natural/healthier training methods and diets, should have a far more realistic set of goals. People who belong to the multi various ‘all round’ lifting associations, will have immediate access to standards required for trophies and recognition awards.
Many such sets of standards evolved from original BAWLA lists and the early days of BILL PULLUM. The BAWLA originated back in 1911 and covered over 4O all round lifts/exercises. Recently the A for amateur has been realistically dropped so now it is just BWLA. The ‘Strength Set’ originally consisting of the bodybuilders favorite exercises the squat, curl and bench press soon dropped the curl, which lent itself to too much back bending and cheating, (God knows what the old timers would have thought of today’s ultra arched bench pressers and lifting suits) and substituted the dead lift.
This lot ended up as ‘Powerlifting’, itself now fragmented into many, many associations and acronyms. Most basic powerlifting record lists compare closely. Such current powerlifts along with Olympic records for all body weights can be studied freely at any time by reading the latest Guinness Book of Records at your local library. The well established journal ‘Powerlifting USA’ has covered most top events (including European) and is a mine of information and training advice for those specialists.
While it is always interesting and hopefully inspirational to read of and compare great feats of strength, for example of John Parrella (US pro-footballer) who tosses up unaided 2x225lb dumbbells for sets of 5 reps in dumbbell bench press (source Planet Muscle Vol 4 no 3), of 1000lbs squats and squatters like Clark, Waddington, Hatfields et al, and similar bench presses hitting the 700lbs mark, do not get discouraged and dump your weights for bunji jumping. This brief article is for your ‘down to earth’ average ‘tank top’ who just wishes to know where he is in the muscle power map and what sort of poundage to aim for.
We have tried to include most basic exercises in our estimates based on a lot of practical experience (believe it or not I too trained alone and used to ‘rock up’ unaided 80lb dumbbells for bench presses) and honest analysis. So check out the chart, and wherever you are, just aim to do better. You already know the basic systems of using lower reps and higher sets for building power in most muscle groups. Nor should you, when seeking strength, train too often, twice a week is plenty. Take time to recover, eat well, sleep well and hey presto, power will come.
Train Hard, Learn and Be strong,
Mick Hart.
“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II
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One tend to think he is stronger than he realy is which lead to pushing beyond what your body can handle specialy if you are using gear which leads to injury and of course time out with the resulting loss of muscle which you have worked F****8n hard to get.You should not be misled by tables as they do not take in account of an individual’s physiology.The biggest strength in this game is strength of mind and that is what it takes not the biggest amount of poundage you can push.Here I am talking from experience,sixty three years old and goiing beyond what I should have(one would have thought after all the years I should have known better) and having now two years of not being able to work all my muscle groups.