More on "what would be considered strong"

[IronVixen]

Good thread there on strenght there, CaptnJ

Hi everyone:

Here's a little more on "what would be considered strong" ( quoting Don Alessi and Jim Schmitz)

There are countless strength and mass relationships for bodybuilders and strength athletes. But remember that strength ratios depend on the joint angle the strength is measured at, contraction speed, and training age. For instance, extensors are generally 150% stronger than flexors in a novice strength trainee and up to 450% stronger in masters weightlifters.

That being said, here are a few basic ratios of interest to the advanced strength athlete (more than five years of training experience):

Extensors / flexors strength

• Good mornings: 400% of trunk flexion, sit-up strength

• Leg extensions: 400% of leg curls

• Skull crushers: 160% of biceps curls

• One arm dumbbell row: 150% of front dumbbell raise (most trainees are weak in flexion)

• Calf (heel) raises: 500% of tibialis (toe) raises
Agonists

• Grip strength: 133% of reverse curl strength

• Biceps curl strength: 133% of reverse curl strength

• Bench press: 120% of your incline press strength

• Back squat: 120% of your front squat strength

Power and weightlifting movements

• Back squat and deadlift should be approximately equal and your strongest lifts.

• Clean and jerk should be the next strongest lift and approximately equal to the bench press.

• Weightlifting snatch, incline press, snatch deadlift and shrug, and front squat are the next strongest and should be about the same — approximately equal to 1.5 times your body weight.


Mass

• Upper arm and lower leg circumference approximately equal (men and women)

• Chest circumference 135% wider than waist (men)

• Hips and glutes 125% wider than waist (men), 135% (women)

[captnJ]

good post ironvixen. but I have feel front squat should be about equat to clean and jerk or more for most people... only the very elite O-lifters can clean more than they can front squat cos their timing is so good that they can use the bending and rebounding of the bar to help them come up from the bottom of the clean...

[IronVixen]

agreed.