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  1. #1
    Registered User Spiro86's Avatar
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    How much more should a person's squat be than their bench?

    Thanks.
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    Registered User Spiro86's Avatar
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    Found it in another thread. For anyone else who might be interested....

    Overhead Press = Body Weight

    Bench = 1 1/2 X body Weight

    Squat = 2 x body weight

    Deadlift = 2 1/2 x body weight
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    Originally Posted by Spiro86 View Post
    Found it in another thread. For anyone else who might be interested....

    Overhead Press = Body Weight

    Bench = 1 1/2 X body Weight

    Squat = 2 x body weight

    Deadlift = 2 1/2 x body weight
    Is there any science behind these ratios? Is this supposed to be the model of perfection? Somebody's opinion?
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    Those ratios seem way out of wack, I bet less than 1% of the population can hit those numbers, and only about 10% of people who lift.
    Current Maxes 6/10/2015 and End of year Goals

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    Today I've learned that I should OHP 288lbs.
    Don't listen to me, I'm in terrible shape.

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    Originally Posted by Spiro86 View Post
    Thanks.
    Originally Posted by Spiro86 View Post
    Found it in another thread. For anyone else who might be interested....

    Overhead Press = Body Weight

    Bench = 1 1/2 X body Weight

    Squat = 2 x body weight

    Deadlift = 2 1/2 x body weight
    Should be for what?

    BW multiples are biased towards lighter bodyweights, there is no golden figure.

    The actual weight is only important to strength athletes and many of them far exceed those ratios.
    Screw nature; my body will do what I DAMN WELL tell it to do!

    The only dangerous thing about an exercise is the person doing it.

    They had the technology to rebuild me. They made me better, stronger, faster......
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  7. #7
    Registered User Spiro86's Avatar
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    Like I said that was something I found in another thread and people seemed to agree with it.

    if anyone has any other opinions or suggestions I'd like to hear them. I'm trying to find a what general ratio should be between a persons' bench and their squat.
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    Not afraid of food! EB68's Avatar
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    I am right at all of those except for the OHP.
    Eric

    PR's
    squat 335x1
    benchpress 245x1
    DB Benchpress 100'sx6
    Bent over rows 245x8
    deadlifts 445x1
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    Less time focusing on what should be the golden rule of thumb for strong.

    And more focus on progressive loading.

    Eventually, over time. Them numbers will/should be surpassed.

    If I stop at the figures you put up OP. I won't have made it.
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    Originally Posted by EB68 View Post
    I am right at all of those except for the OHP.
    But who came up with AVERAGE should be? The average man can only bench 135 for one rep! That is average, so who is exactly coming up with these, what you should lift? The average man lives his life and doesn't lift. 135 is about right for your average weight man who lives a normal life. You can't put % on things, its silly IMO
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  11. #11
    Registered User Spiro86's Avatar
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    I guess what I am asking is irrespective of actual numbers/weights, if a person wanted to be truly balanced in terms of strength and training is there a general rule of thumb that says a person's squat should be a certain % heavier than their bench.
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    Originally Posted by Spiro86 View Post
    I guess what I am asking is irrespective of actual numbers/weights, if a person wanted to be truly balanced in terms of strength and training is there a general rule of thumb that says a person's squat should be a certain % heavier than their bench.

    No because it varies from person to person.

    Weight, length of time under the bar. etc.

    Also different goals for different people.
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  13. #13
    Registered User Spiro86's Avatar
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    Cool. I can work with that.
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  14. #14
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    This was copied from a pdf I found on this subject. I cannot recall the website but it is based on trained individuals. It was not a scientific study.

    YMMV


    Deadlift Based
    • Deadlift — 100%
    • Back squat — 71.4 %
    • Bench press and pull-up — 55.6 %
    • Front squat and close-grip bench press — 50 %
    • Hang clean — 45 %
    • Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 43 %
    • Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 40 %
    • Dumbbell overhead press (two dumbbell total) — 32.5 %
    • Hammer curl (two dumbbell total) — 31.5 %
    • Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (one dumbbell) — 30 %
    • Bulgarian squat (weighted) — 27.5 %
    • Lunge (weighted), split squat (weighted), and press-down — 25 %
    • E-Z bar skull crusher — 24 %
    • Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 22 %
    • Seated calf raise and pec fly (two dumbbell total) — 20 %
    • Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 13 %
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    close enough isn't! hmmmm16417's Avatar
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    Originally Posted by Spiro86 View Post
    Found it in another thread. For anyone else who might be interested....

    Overhead Press = Body Weight

    Bench = 1 1/2 X body Weight

    Squat = 2 x body weight

    Deadlift = 2 1/2 x body weight
    this would be great! so according to this my numbers should be:
    Overhead Press = 200 lb <-- i'm at about 160 now

    Bench = 300 <-- easily obtainable - was @ 315 this spring but am at 285 now

    Squat = 400 <-- not even close yet LOL most I've done was 225 lb x 6 reps (bird leg crew member)

    Deadlift = 500 lb <-- not even close yet - most I'v edone was 255 x 6 (working my way up but concerned of lower back inury)

    I'm not saying it isn't possible, but I don't see those number coming to me for another year or two if I work my A$$ off lol good incentive....but I will approach it realistically to avoid injury
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    "How much more should a person's squat be than their bench?"

    Any takers for 350? Anyone?

    ***Can bench more than I can squat crew***
    "Torso: Should be thick and impenetrable." - Ron Swanson

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    Originally Posted by Mainer215 View Post
    This was copied from a pdf I found on this subject. I cannot recall the website but it is based on trained individuals. It was not a scientific study.

    YMMV


    Deadlift Based
    • Deadlift — 100%
    • Back squat — 71.4 %
    • Bench press and pull-up — 55.6 %
    • Front squat and close-grip bench press — 50 %
    • Hang clean — 45 %
    • Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 43 %
    • Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 40 %
    • Dumbbell overhead press (two dumbbell total) — 32.5 %
    • Hammer curl (two dumbbell total) — 31.5 %
    • Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (one dumbbell) — 30 %
    • Bulgarian squat (weighted) — 27.5 %
    • Lunge (weighted), split squat (weighted), and press-down — 25 %
    • E-Z bar skull crusher — 24 %
    • Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 22 %
    • Seated calf raise and pec fly (two dumbbell total) — 20 %
    • Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 13 %

    ^^Hilarious. Brb, going to dumbbell curl the 90's. ROFL

    Brb, curling more than I lunge.
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    depends per person i guess. I squat about 125lbs more than i bench right now. bodyweight percentages are bullcrap though. that was thought up by some stick figure.
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    While I have goals for BW% in the big lifts, I have to agree that they are bogus as a population wide yardstick.

    I am not a highly trained individual. I am overweight (60+ lbs down to date though), and have a naturally long limbed, long body style.

    I currently bench more than I squat, but I am working on squatting deep with good form and it is taking time to get my hip flexion in place, and squatting deep with a 36" inseem is a ton of effing work. The bench is progressing faster as exercises like chins, and pulls, and dips seem to work the same muscles some, and the legs don't get that extra work.

    I also deadlifted for the first time in a long long time the other night and was still able to put up decent amounts of weight. But I have always had a very strong lower back. So my deadlift goals seem like they will be easier to hit. Hell, if I was at goal bodyweight I think I could put up my goal % now.

    So yeah, I have BW% goals in the big three, but as I progress I am sure they will morph like all my other goals have over the last 8 months.
    1/14 - 315lbs
    2/14 - 315lbs
    3/14 - 295lbs
    4/14 - 279lbs
    5/14 - 268lbs
    6/14 - 259lbs
    7/14 - 255lbs
    8/14 - 248lbs
    9/14 - 255lbs
    10/14 - 250lbs
    11/14 - Goal of 240lbs
    12/14 - Goal of 235lbs
    1/15 - Goal of 230lbs
    2/15 - Goal of 225lbs
    3/15 - Goal of 220lbs
    4/15 - Final Goal of 215lbs

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    Originally Posted by Spiro86 View Post
    Found it in another thread. For anyone else who might be interested....

    Overhead Press = Body Weight

    Bench = 1 1/2 X body Weight

    Squat = 2 x body weight

    Deadlift = 2 1/2 x body weight
    This lines up fairly close to my current PR's
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    based on competitive weightlifter and powerlifting classification systems...

    As OP clarified, this is really question of balance. It is a good question & I've wondered about it too.

    Using the one source of strength standards I know of (powerlifting biased - they just keep better records), I did a little copy/paste and some Excel wizardry and found some answers:

    dead > bench, by 1.6x
    dead > squat, by 1.2x
    squat > bench, by 1.35x

    This was across 3 weight classes (165, 198, 242), and across 3 levels of experience (Novice, Intermediate, Advanced), and what really surprised me is that even across all of those, the variations where very small. By "small" I mean, only a few hundredths between the groups. FWIW, those #s are based on:

    The performance standards are adult standards (>18 years old) for a single maximal repetition (1RM) based on competitive weightlifter and powerlifting classification systems in use from the 1950's to present
    Check my math: http://www.exrx.net/Testing/WeightLi...Standards.html
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    Why does this matter, seriously?
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    Squat > bench > yesterday.

    /thread
    Screw nature; my body will do what I DAMN WELL tell it to do!

    The only dangerous thing about an exercise is the person doing it.

    They had the technology to rebuild me. They made me better, stronger, faster......
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    Originally Posted by bodyhard View Post
    Why does this matter, seriously?
    For most people it probably doesn't matter. Maybe somewhere, some exercise science geeks got together and decided on this as a some sort of benchmark?
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    Originally Posted by yaaar View Post
    Today I've learned that I should OHP 288lbs.
    And I need to be DL'ing #620+, umm don't see that happening ever.
    "You know that little thing in your head that keeps you from saying things you shouldn't? Yeah, well, I don't have one of those."
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    I don't understand...I can fall out of a boat and overhead press my body weight but other struggle with it...I struggle with deadlifts.
    Its not enough!
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    Originally Posted by bodyhard View Post
    Why does this matter, seriously?
    It matters if you're curious where you stand relative to others. The question is which group of others. The general population? Yeah, who cares about them. If you want to see how you stack up against competitive powerlifters since the 1950s, see #s I found above. If that site is accurate, those #s are too.

    What's it worth? Can certainly help someone who is working too hard on one part and neglecting others. If he/she doesn't care, at least it is good to be aware. For example, I want to increase my bench, but going by those #s, my squat & deadlift are relatively behind. Good to know if I'm interested in overall balance, which is what OP was asking about.
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    Seems pretty close.

    Originally Posted by Spiro86 View Post
    Found it in another thread. For anyone else who might be interested....

    Overhead Press = Body Weight

    Bench = 1 1/2 X body Weight

    Squat = 2 x body weight

    Deadlift = 2 1/2 x body weight
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    I emailed my old stregnth and condition coach from college years ago. He is head of strength and conditioning for all the sports. He gave me a good answer similar to what a lot of people here have said.

    great question! In my experience over 30 years, there is too much individual variation to come up with an exact %....individuals are so unique, and respond to training so differently, it is hard to have an exact ratio. I see people who struggle with squat and have a great bench, and conversely those who can squat the house and are weak at bench. In my weightlifting prime, my bench got into the mid 400's and I struggled to ever achieve a 500 pound squat...I could only accomplish the squat with wraps and a huge belt...my training partner on the other hand had a 600 pound squat, but never cracked 400 on the bench....now as I approach 50, I just work with 225 for multiple sets of 10 on the squat, and go up to 275 for 10 on the bench!!!!! My squat still sucks compared to the bench. Don't know if any of this rambling helped, but it was great to hear from you.
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