Of Mice & Muscle
Saturday, February 25, 2012
12:48 AM
Labels: building strength , developing strength , strength to bodyweight ratio , strength training , training for strength , 0 comments
Labels: building strength , developing strength , strength to bodyweight ratio , strength training , training for strength , 0 comments
If you're not familiar with the John Steinbeck classic then it's well worth a read. With two main characters, the book follows the tragic story and relationship of George Milton and Lennie Small, two misplaced ranch workers. George, an intelligent yet cynical man and Lennie, a man of great stature and strength yet limited mental abilities.
The two characters highlight a classic paradox that currently resides within the fitness industry. George represents an athlete who may not have all the resources in the world but knows how to make the best of the tools he does have. Lennie however represents people with excess muscle mass that don't understand or aren't able to use their physical capacity, those with an abundance of dumb muscle.
In a world that seemingly places a greater importance on appearance over functionality, perhaps it's not so surprising that the fitness industry is filled with large proportions of muscle bound enthusiasts that don't necessarily have the ability to use their physical capacity to it's potential.
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The two characters highlight a classic paradox that currently resides within the fitness industry. George represents an athlete who may not have all the resources in the world but knows how to make the best of the tools he does have. Lennie however represents people with excess muscle mass that don't understand or aren't able to use their physical capacity, those with an abundance of dumb muscle.
In a world that seemingly places a greater importance on appearance over functionality, perhaps it's not so surprising that the fitness industry is filled with large proportions of muscle bound enthusiasts that don't necessarily have the ability to use their physical capacity to it's potential.
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The reality is that you don't need to be the size of a bull to have fantastic strength. If your goal is to have to walk sideways every time you step through a doorway then maybe lots of dumb muscle is what you need. However, if you want to really explore what your body is capable of then you don't need to bulk up to become larger than a fridge. You will need a certain lean content as there is an irrefutable relationship between muscle size and available strength but muscle is more capable than you may think.
As a guide to work towards, these following ratio's are very possible:
For men -
- Pull up - your bodyweight
- Overhead press - your bodyweight
- Bench press - 1.5 x your bodyweight
- Squat - 2 x your bodyweight
- Deadlift - 2.5 x your bodyweight
For women -
These ratio's are very much great targets for people serious about developing strength but remember, strength doesn't have to mean size. The fastest car isn't necessarily the biggest car! So, why not calculate what the above targets are for yourself (and maybe your clients) and give it a go?
- Pull up - your bodyweight
- Overhead press - your bodyweight
- Bench press - your bodyweight
- Squat - 1.5 x your bodyweight
- Deadlift - 2 x your bodyweight
These ratio's are very much great targets for people serious about developing strength but remember, strength doesn't have to mean size. The fastest car isn't necessarily the biggest car! So, why not calculate what the above targets are for yourself (and maybe your clients) and give it a go?
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