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If you had to pick one exercise...

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zipzopzippity

New member
If you had to pick one exercise that could be used to gauge someones relative strength, or their strength relative to their body weight, what would you pick?

Most common questions are how much can you Bench? Squat? Deadlift? Well someones who weights 160 pounds and benches 225 for 8 reps is weaker than someone who reps 315 8 times. So, do we divide their (rep x weight) by their body weight for a relative strength comparison?

What about pullups? Being able to pull 100% of your body weight up X times can tell you a lot about someones relative strength. But this really only focuses on upper body. Pushups? Hm, seems like that caters more towards the endurance athlete since pushups aren't very intense.

Olympic lifts that start with a bar bell on the floor and end with it overhead? Whole body is used here, but who in the hell knows / trains this way ;P its pretty advanced training.

Just curious what other peoples thoughts are.
 
I think deadlift is the most manly/strength exercise there is haha
 
Bench forsure for me
 
In my opinion the deadlift is the best all around test of brute strength. There is not one single way to cheat the dl. You either pick it up or you dont.

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deadlifts don't bother me at all...

well actually I effed my neck up good doin em...but got the form squared away by my physical therapist and its all right as rain now...love some dead lifts


convinced Im gonna kill someone walking behind me with squats tho
 
deadlift. the reason that powerlifters who have BIG numbers always have bigger squats than deadlifts is because of the GEAR. The strongest of the strong will ALMOST always have better deadlift than squat if they are injury free and train both exercises equally.
 
I say snatches then clean and jerks. Then squats. My squat and dead lift are around the same 250-270 kilos or 550-600lbs. I also am a Olympic style weightlifter. We squat every workout. So we are a little biased
 
What do guys think about this?

Some of these huge powerlifter guys who can squat a truck or whatever can't pull themselves up on a pullup bar very well.

I've always imagined that gymnists were the strongest athletes pound for pound. Remember, I'm talking about how strong you are relative to your weight.
 
I'm thinking the way id base without getting too technical into formulas n shit that some people have done is to pick a handful of foundation movements and multiply a persons body weight by a constant multiplier unique to each movement.

So for example, pull ups would be constant, how many pullups someone can do
Then for squat, deadlift, rows take a persons body weight and multiply it by a constant.

So to compare two doodz, perhaps take their bench max and subtract that number from bodyweight * 1.5
So if a dood benches 315 and weighs 200 lbs, it'd be 315 - 300 = 15.
Other dood benches 400 but weighs 260 lbs, it'd be 400 - 390 = 10.

Then for squat, dead etc, similar math, maybe two times body weight, then add the results to the number of pull ups or something. Highest score = stronger guy based on their weight.
 
zipzopzippity said:
What do guys think about this?

Some of these huge powerlifter guys who can squat a truck or whatever can't pull themselves up on a pullup bar very well.

I've always imagined that gymnists were the strongest athletes pound for pound. Remember, I'm talking about how strong you are relative to your weight.
Click to expand...

I think the pull up is far easier for lighter individuals. I see 150lb guys do pull ups all day long, but they cant squat or bench for shit. The heavier you are the harder it is to do pull ups. When I weighed 190lbs I could do sets of 20 pull ups. Now at 240 lbs I do about 10 even though I am a hell of alot stronger than I was then.

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Quote posted by zipzopzippity
What do guys think about this?

Some of these huge powerlifter guys who can squat a truck or whatever can't pull themselves up on a pullup bar very well.

I've always imagined that gymnists were the strongest athletes pound for pound. Remember, I'm talking about how strong you are relative to your weight.
Click to expand...

I think the pull up is far easier for lighter individuals. I see 150lb guys do pull ups all day long, but they cant squat or bench for shit. The heavier you are the harder it is to do pull ups. When I weighed 190lbs I could do sets of 20 pull ups. Now at 240 lbs I do about 10 even though I am a hell of alot stronger than I was then.

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Click to expand...
But you are not as strong as you were pound for pound which is the basis of the OP.
 
TheSVPdeal said:
But you are not as strong as you were pound for pound which is the basis of the OP.[/QU

I am stronger than I was then. At 190 I could dl about 450 lbs which is close to 2.5 xs bw, now at 240 I can dl 735lbs which is a little over 3xs bw. In addition to this example all my other lifts have drastically increased over that 4 year period. Yet pull ups became harder even though the weights for all of the exercises I do for back have significantly increased. This is why I feel that pull ups are easier for lightweights. If you can bench twice your bw, then your a pound for pound beast.

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Click to expand...
 
or...you could do a shit ton of weighted pull-ups at a lighter body weight...
which is less about the formula here and more about going back to "pound for pound" strongest
 
joeblow12345 said:
TheSVPdeal said:
But you are not as strong as you were pound for pound which is the basis of the OP.[/QU

I am stronger than I was then. At 190 I could dl about 450 lbs which is close to 2.5 xs bw, now at 240 I can dl 735lbs which is a little over 3xs bw. In addition to this example all my other lifts have drastically increased over that 4 year period. Yet pull ups became harder even though the weights for all of the exercises I do for back have significantly increased. This is why I feel that pull ups are easier for lightweights. If you can bench twice your bw, then your a pound for pound beast.

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Click to expand...

I guess we're all different. At 180lbs, i could do 12 pull ups. At 195lbs, i can now do 20 or more.
Click to expand...
 
The best way to guage strength is to do tricep kickback on the stability ball, its very hard.. Not only you have to stabilize your whole body with one knee on the ball, you're also kicking back a heavy dumbell for a 1RM..
 
Iron Warrior707 said:
The best way to guage strength is to do tricep kickback on the stability ball, its very hard.. Not only you have to stabilize your whole body with one knee on the ball, you're also kicking back a heavy dumbell for a 1RM..
Click to expand...

I hope this was a joke. Its funny either way.

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I'm partial to isolation curls.

Pull ups are great too. (full extension over hand wide, slow steady and no kipping)

At 205 lbs I can still knock out 20 for that perfect PFT. In the gym I try to burn out with a 25 lb plate hanging from my belt, now that kicks my ass!
 
Last edited:
Idk I say pull ups . I have not seen many women even attempt them at my gym ! Assisted let alone unassisted ! I can do at least 8-10 unassisted . Not that impressive ! But I'm proud ! Lol
 
I can only do about ten unassisted now but had a drill sgt that made us all do them airborne style before going into chow...THEN I could do about 30

My husband does about 3 sets of twenty with 50 lbs of weight chained to his waist..he's goin for 2x bw
 
shirlene29 said:
I can only do about ten unassisted now but had a drill sgt that made us all do them airborne style before going into chow...THEN I could do about 30

My husband does about 3 sets of twenty with 50 lbs of weight chained to his waist..he's goin for 2x bw
Click to expand...

Damn that's beastly, 50lbs!
 
hes going for 190 hangin off him...I think his progression has been slow
 
Deadlift, nothing compares to the pure strength by using almost every muscle in your damn body and shooting up using all your might..:)
 
Fireman Fran!!!! If you don't know what it is go to YouTube and watch. This is the most brutal exercise! It looks simple but trust me most people can't even do a full set just using the bar!
 
Clean and jerk.
 
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