if I hit the 'lifting standards' for main lifts will I be jacked?

[theriftable]

The standards for lifting I mean:

Bench 225
Squat 315
Deadlift 405

That's what most sites have as intermediate benchmarks. Is that respectable? And will I be jacked at that point with a proper diet?


Also, what percentage of ppl do u think can hit all 3 of those lifts?

[Wisathome]

Respectable? Yes. percentage of people who work out in a gym who hit those stats. Not many. There are people who workout for years and just kind mosey around the weight room who probably consider themselves "intermediate" lifters because they have been going to the gym for 3 years, but probably cant come even close to lifting that much.

[SuffolkPunch]

Not necessarily. If you have good leverages or your bodyfat % is too high, you will not look jacked at that level.

I prefer to use 10RMs as a yardstick for progress if your goal is hypertrophy.

Those targets should be possible for most people within 6 months - 3 years depending on age, genetics, previous physical activity etc.

[sooby]

depends on your weight and leverages, obviously if you are 200 lbs doing those lifts you probably look more fat than jacked. Everybody is different.

[BG5150]

I think if you can pull 4 bills off the floor, you should be able to push more than two and a quarter at least once...

[theriftable]

Not necessarily. If you have good leverages or your bodyfat % is too high, you will not look jacked at that level.

I prefer to use 10RMs as a yardstick for progress if your goal is hypertrophy.

Those targets should be possible for most people within 6 months - 3 years depending on age, genetics, previous physical activity etc.

Interesting. I am pretty close for both squat and bench. I been doing the Russian squat program (20 reps) and been going for 10reps on bench before adding more weight.

My deadlifts are lacking though. Started getting sharp heart pains when doing heavy deads which I read is the the lift that puts the most strain on the heart. So I scaled back the weight a bit and haven't noticed any pain recently. Will probably start to slowly add more weight to the bar

I am fairly lean bodyfat...can see a 4 pack

Thanks bro

[Cleveland33]

those are numbers people can hit after 6 months of following Starting Strength (depending on bodysize of course)

Then again - that's designed to build strength not aesthetics

[wowter]

Depends on your own weight, height, etc. At <150lbs you may look like you lift. At >200lbs not so much.

As for % of people who can hit those numbers, I would say less than 0,5% of total population. A bit higher if you only look at people who actually go to the gym.

[WolfRose7]

I think if you can pull 4 bills off the floor, you should be able to push more than two and a quarter at least once...

I dunno. I'll guarantee my deadlift going well over 400 before my bench gets near 220.
And I'm not built for deadlifting either.

[sowilson]

The standards for lifting I mean:

Bench 225
Squat 315
Deadlift 405

That's what most sites have as intermediate benchmarks. Is that respectable? And will I be jacked at that point with a proper diet?

It's respectable because most people will have had to train to achieve those numbers. For male, HS/College athletes though those numbers wouldn't be respectable. It all depends on what group of people you want to compare to. For example, my son's a freshman in college and his BP work sets are 3 plates, squat/DL 5 plates (plus a bunch) which is pretty good for a D3 lineman but he's still a long ways from his goal (400+lb BP) and you wouldn't call him jacked. In his universe it's about progressing in all aspects (strength, speed, power, endurance), identifying sticking points, and working through them - continuous, progressive, improvement.

So instead of pulling benchmarks off the internet why don't you set some realistic goals, work towards them, obtain them, then set new ones; rinse and repeat.

[ironwill2008]

The standards for lifting I mean:

Bench 225
Squat 315
Deadlift 405

That's what most sites have as intermediate benchmarks. Is that respectable? And will I be jacked at that point with a proper diet?


Also, what percentage of ppl do u think can hit all 3 of those lifts?

How much you can lift isn't really relevant to how you'll look. There are guys lifting a lot more than what you list that look like ****, and there are guys who lift less that look really good.


You'll be 'jacked' if and when you find the right combination of training, nutrition, and recovery that suits your particular genetics, and then work it hard for several years.

[BG5150]

My deadlifts are lacking though. Started getting sharp heart pains when doing heavy deads which I read is the the lift that puts the most strain on the heart. So I scaled back the weight a bit and haven't noticed any pain recently. Will probably start to slowly add more weight to the bar

If you are getting "heart pains" doing ANYTHING, I'd see a doctor.

[TheShadowMan]

That's unusual, I thought it was cardio that taxes the heart most.

[HowsUrDaySir]

I thought the numbers were:
overhead press: 1 x bodyweight
bench: 1.5 x bodyweight
squat: 2 x bodyweight
deadlift: 2.5 x bodyweight
If you hit those, you will be pretty strong for your size. You may or may not be ripped or "jacked" depending on genetics and body fat level.

[Millz12323]

It's respectable because most people will have had to train to achieve those numbers. For male, HS/College athletes though those numbers wouldn't be respectable. It all depends on what group of people you want to compare to. For example, my son's a freshman in college and his BP work sets are 3 plates, squat/DL 5 plates (plus a bunch) which is pretty good for a D3 lineman but he's still a long ways from his goal (400+lb BP) and you wouldn't call him jacked. In his universe it's about progressing in all aspects (strength, speed, power, endurance), identifying sticking points, and working through them - continuous, progressive, improvement.

So instead of pulling benchmarks off the internet why don't you set some realistic goals, work towards them, obtain them, then set new ones; rinse and repeat.

Everyone is different though.

I can't pull anywhere close to 400 but I can bench 225 for reps (5x5) with full rom and no bouncing.

I can squat 315 but only barely to parallel. I don't have the mobility to go lower safely.

Deadlift... Well it's about the same as my squat. But I have lumbar issues so maybe I get a pass on it.

To the op. To answer your question. It depends on your weight. If you're under 170 pounds and average height you might look pretty good but if you're like 200 pounds then you'll look soft.

[Yodums]

No, hitting those numbers won't mean you are automatically going to look jacked. YouTube Maxx Chewning for proof.

[blue9steel]

I'm going to say no, because I'm sneaking up on those numbers and while I'm looking MUCH better than I used to I'm no where near "jacked".

Current lifts:

Bench 3x3x217
Squat 3x3x275
Deadlift 3x3x385

[TheShadowMan]

Once those lifts are reached, you might look good you might not. But the one thing you will definitely have, is strength. That you can be sure of.

Thing to keep in mind is weight lifted, it's impact on your physical structure changes more or less depending on whether you weigh more or less. For some, those numbers might come easy - for others it will take quite a long time to reach. It's too general to apply to everyone because everyone is different.

What I would focus on instead of charts, and someone else's standards, is just enjoying your time in the gym, on your form, your diet, your sleep schedule, but man just have fun and don't worry about the stress of being or doing what society expects you to. Like put your mind to the goals you have more control over, and trust that the rest will come in it's own time.

With that kind of joy in you, before you know it you will get that look, and won't feel like you were pressured into getting there. When you look back, you'll think of it as a positive experience instead of all this stress.

[wowter]

No, hitting those numbers won't mean you are automatically going to look jacked. YouTube Maxx Chewning for proof.

Maybe not the best example. While he's not the biggest I'd classify this as pretty jacked.

[Farley1324]

Of course it all depends. Rep those for a set of 10 and you'll probably look like you lift with a casual glance.

[Yodums]

Maybe not the best example. While he's not the biggest I'd classify this as pretty jacked.

Pumped up, standing under optimal light and filters. He looks a lot different in videos.

Another example is Brandon Campbell.

[sooby]

max chewning isn't that big, I think he said he was something like 165 lbs and 5'10. He does have insane deadlifting leverages though for his size.

[TheShadowMan]

Big or not big, that guy has quite a nice aesthetic going on. Awesome definition - veins and shape clearly visible, and not to a disgusting level. Good for him though man, he found what works and went with it.

[Farley1324]

Pumped up, standing under optimal light and filters. He looks a lot different in videos.

Another example is Brandon Campbell.

Most guys out there would still love to look like that.