I've used these strategies with my LEP Fitness clients and they've all seen massive improvements to their squat over a very short period of time (between 4-8 weeks) – most people will be able to add at least 10kg to their squat in the first month.
Use the "2 for 2" rule when deciding if it's time to increase the amount of weight you're lifting: When you can do two more reps with a given weight than you started out with for two consecutive workouts, increase the weight.
Start out on the light side and add no more than 5 pounds every workout. Two common mistakes are starting Day 1 way too heavy and adding too much weight each session. Five pounds works. Five-pound increases equal 15 pounds per week and 60 pounds per month.
No matter what routine I tried, I kept plateauing at 80kg — until I found the Smolov Jr. program. After three weeks of hard training using this method, I went from a 1 Rep Max Bench of 85kg to an unspotted lift of 95kg. That's right; I increased my weakest lift by an astonishing 10kg in less than a month of training.
If you're just starting out, it'll be really easy to increase 40kg in three months. Just go low reps (4–6) five sets, and about three minutes rest between sets. If you're experienced (I'm assuming you're not as you wouldn't ask this question) then adding 40kgs in three months will be really hard. But same applies.
The average Squat weight for a male lifter is 130 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Squat? Male beginners should aim to lift 64 kg (1RM) which is still impressive compared to the general population.
The average bench for male 14 year olds is 1.0 times bodyweight. The average bench strength of 14 year old females is 0.7 times bodyweight. Depending on the weight class, bench press will range from 54kg to 96kg for men and 36kg to 56kg for women.
People obsess over the 100kg bench press, but we think it is with good reason - it's simultaneously an impressive amount to lift for most people, but also quite an attainable weight if you work hard and follow a strict programme.
Developing your chest with 10kg dumbbells can be done with the right workout exercises and routine. Place two 10kg dumbbells facing upwards and balance your hands and arms on the weight. Do this for 8 – 10 reps with a focus on form and keeping the chest under tension.
Doing 100 squats every day for a month can help you improve size and strength, particularly in your quads, and increase muscular endurance. However, you may not notice significant changes if you're an experienced exerciser. And while weight loss is possible, you need to also be in a calorie deficit to lose weight.
One key component of the squat that I see neglected too often is the focus on having the proper upper back tension and engagement with the bar. Before the bar is even lifted off the rack the back must be tight and fully engaged. If you un-rack the bar and then try and get tight you are way too late to the party.
If you have trouble squatting deep, it might be because your hips are tight. When your hips are tight, it limits your range of motion and prevents you from getting low in a squat. Other compensations might also manifest if you lack the range on your hips.
The average squat is 120 kg for men and 70 kg for women. This makes you an intermediate lifter and stronger than 50% of StrengthLog's users.
Squats are vital because they don't just strengthen your legs but your entire body, which is why you should never skip leg day. However, squats are probably one of the hardest workouts you can do, and it can be easy to not do them correctly.
As such, collating these two figures gives us a rough estimate of only 44% of all adults between the ages of 13 and 40 being capable of performing a 135 pound bench press.
Bench Press: - For men, a guideline of 0.6-0.85x your bodyweight is recommended. For an 80kg man this comes out as between 45-70kg.
The average Dumbbell Bench Press weight for a male lifter is 41 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Dumbbell Bench Press? Male beginners should aim to lift 16 kg (1RM) which is still impressive compared to the general population.
What is the average bench press? The average bench press is 100 kg for men and 47 kg for women. This makes you an intermediate lifter and stronger than 50% of StrengthLog's users.
No, you're going to need good genetics or drugs to squat that much. I think even 200kg will be optimistic for an average person, no matter how much they eat or how long they train—bearing in mind that the average person is not very athletic and won't have favorable genetics for strength training.
The 2x bodyweight squat is often seen as the gold standard for reducing lower- body injury risk and the standard for when to add jump and plyometric variations into an athletes training programme.