If You Want To Become A Good Bodybuilder, What Is The Standard Score Of The 5 Classic Compound Movements?
Release time:
2024-10-28
In the gym we train hard to get stronger and stronger! One day you can become a fitness master, but no matter what industry it is, elites need certain achievements to support! Are you strong enough? Want to know how far you've been working out for so long?
Squats, bench presses, deadlifts, presses, pull-ups
Often referred to as the Five Golden Moves,
These compound moves can be your excellent training weapon,
Then you know to be a good bodybuilder,
What are the standards for the 5 major compound movements?
1. Squat 2 times your body weight
Squats are the king of training, it can develop your whole body muscle strength to help you improve your athletic performance, gain muscle, reduce body fat, squatting down is hell, standing up is heaven This phrase is used to describe squats, for fitness experts. Squat strength with 2 times your body weight is the threshold for the excellent!
2. Deadlift 2 times your body weight
Deadlifting can be said to be the sum of the strength of the whole body, and it can be said that the upper and lower body have to exert force to pull the weight up when pulling the weight up. From a certain point of view, how much you can pull up will determine how strong you are! For good bodybuilders, deadlifting twice their body weight is a must-have report card for them!
3. Bench press 1.5 times body weight
The barbell bench press is often a contest between men. The main muscles used are the pectoral muscles, triceps, and anterior triangle. Bench press self-weight is a basic requirement for a man. And if you want to reach an excellent level, you must have at least 1.5 times your body weight in the bench press. In the United States, the minimum standard for a college football player is 225 pounds in the bench press!
4. Stand and press 1 times your body weight
The standing press is a powerful benchmark for your maximum strength in the vertical plane. The main training is the shoulder muscles, upper chest, arm tripod, and core. If you want to strengthen your upper body and make it thick and inverted, the standing press is a training that you will regret if you miss it!
5. Pull-ups 15 times
The bench press can push as much as you want, and the pull-ups should pull as much as you want. Pull-ups will work your upper back, lata dorsi, biceps, and grip strength. We all know that the meaning of pushing 100 kg for a person weighing 60 kg is absolutely different from pushing 100 kg for a person weighing 100 kg. Therefore, when comparing weights with each other, it is fair to use self-weight as a reference benchmark than to look at absolute weight.
Prompt:
How much you can lift will tell you how strong you are, muscle strength is the foundation of all athletic performance, even if your goal is not to become a strong man, to tell you the fact that bodybuilders who seem to be a no-brainer on the surface are still very strong. You won't find a good gym player who doesn't live up to the above criteria!
Key words:
You can also learn more about the news
Contact Us
Please contact us in the correct way and we will provide you with detailed information.
No.18 Mountain Road, Xintai High-tech Zone, Shandong Province
Scan the two-dimensional code