Скачать или смотреть Natural Strength Standards for Hypertrophy

How do you measure up?

CHEST
Bench Press (5 reps):
Min: 60kg (135lbs) S: 100kg (225lbs) Max: 140kg (315lb)
Dips (10 reps):
Min: Body weight S: 40kg (88lbs) Max: 80kg (176lbs)

SHOULDERS
Overhead barbell press (5 reps)
Min: 40kg (88lbs) S: 60kg (135lbs) Max: 80kg (176lbs)
Lateral raises (20 reps)
Min: 10kg (22lbs) S: 15kg (33lbs) Max: 20kg (44lbs)

QUADS
Back Squat (10 reps)
Min: 80kg (176lbs) S: 120kg (265lbs) Max: 160kg (353lbs)
Front Squat (5 reps)
Min: 60kg (135lbs) S: 100kg (220lbs) Max: 140kg (310lbs)

BICEPS
Barbell Curl (10 reps):
Min: 30kg (66lb) S: 45kg (99lbs) Max: 60kg (135lbs)
Incline Dumbbell Curl (10 reps)
Min: 10kg (22lbs) S: 15kg (33lbs) Max: 20kg (44lbs)

LATS
Pullup/Chinup (5 reps)
Min: Body weight S: 30kg (66lbs) Max: 60kg (135lbs)
Dumbbell Pullover (10 reps)
Min: 30kg (66lbs) S: 45kg (99lbs) Max 60kg (135lbs)

TRICEPS
Skullcrushers/Overhead Extensions (10 reps)
Min: 20kg (44lbs) S: 40kg (88lbs) Max: 60kg (135lbs)
Close Grip Bench Press (5 reps)
Min: 40kg (88lbs) S: 80kg (176lbs) Max: 120kg (264lbs)

HAMSTRINGS:
Romanian Deadlift (10 reps)
Min: 60kg (135lbs) S: 120kg (264lbs) Max 180kg (396lbs)
Nordic Hamstring Curls:
Min: 5 somewhat controlled eccentrics S: 5 controlled eccentrics and OK concentrics Max: 5 full reps

TRAPS:
Barbell Bent Over Row (10 reps)
Min: 40-60kg (88lbs-135lbs) S: 80-100kg (176lb-225lbs) Max: 120kg-140kg (264lbs-315lbs)
Shrugs: (10 reps)
Min: 60kg (135lbs) S: 100kg (225lbs) Max: 140kg (315lbs)

GLUTES:
Hip Thrust (10 reps)
Min: 60kg (135lbs) S: 120kg (264lbs) Max: 180kg (396lbs)
Bulgarian Split Squat (10 reps)
Min: Bodyweight S: 40kg (88lbs) Max: 80kg (176lbs)

Timestamps:
00:00 Greg Says Hello
00:09 Geoff Says Hello
00:28 Connection Between Size and Strength
00:56 Usually...
01:49 I Deal In Absolutes
02:45 Minimum, Standard, Maximum
03:51 Chest
05:35 Shoulders
06:33 Quads
07:56 Biceps
09:08 Lats
10:21 Triceps
10:57 Hamstrings
12:26 Traps
14:10 Glutes
15:45 These Are General Numbers, Not Set in Stone

Ladies cut upper body roughly in half, lower body to 2/3rds.

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