Most guys can build an attractive physique within just a few months of serious training, whereas building a physique that looks strong and aesthetic will usually take at least a couple of years, and will require hitting some pretty impressive streng…. In fact, most of us skinny guys don’t have abs because our ab muscles are too small, not because our body-fat percentage is too high. I think in order for you to to get that heavy, you’d either need to take drugs or your body-fat percentage would need to climb up over 20%, both of which could harm your health. And if we’re smart about it, that’s something we can hold onto into our early seventies. If you fail at a weight, meaning you are unable to complete your repetition without assistance or spotting, the previous weight you lifted is your 1RM. But you should not rely upon these for planning or evaluating training in anything other than the broadest sense. I wouldn’t say Frank Zane is an example of what someone can accomplish unless they have absolutely world class bone structure and muscle-building genetics, are willing to devote their life to bodybuilding, are willing to sacrifice their health, and are willing to take all kinds of drugs to do it. While this is an estimate, it will give you a pretty good indicator of your 1RM. It looks like a great program to help people lose weight, I was just looking for some opinions before I made my decision. […]. 560 x 0.0333 = 18.648 kg We have male and female standards for these gym exercises and more: bench press, squat, deadlift, shoulder press, pull ups, dumbbell bench press, dumbbell curl, push ups, barbell curl, dumbbell shoulder press. By Exercise. In my case, this theory held true. A recent study published in Nature split the participants into two random groups. So for somebody in this study, 180 or so probably seemed like a conservative estimate for his own bench. Better to choose thin, dense plates that allow you to load up 600 […], […] These physiques are quite a bit harder to build. In fact, it’s possible to spend decades lifting weights without ever gaining more than 10–20 pounds of muscle and without ever even matching the strength of a guy who followed a good program for a single year. Outside of that context, where people lift in a variety of rep ranges with varying amounts of reps in reserve, I think measuring singles makes strength easier to compare. For example, your age, genetics, and exercise history all play a part; some people are naturally stronger than others. Sorry but look at the faces of those guys in the pictures, they went chubby and the jawlines disappeared. The best researcher looking into this question is Casey Butts, PhD, who found that the genetic muscular potential of a hardgainer is about 5–10% lower than the average man (due to having thinner bones and smaller frames). Beginner: Stronger than 5% of lifters. Especially regarding physique and strength development. Thank you taking the time to answer my questions. When we’re far enough away from our genetic potential, the nuclei in our muscle fibres are still capable of managing larger areas, meaning that we can gain muscle without needing to increase the number of nuclei in our muscles fibres, like so: Admittedly, this example is oversimplified, and there are other known factors that contribute to the slowing rate of muscle growth as well (such as the repeated bout effect). However, I’m not an MS. For now, all I have is a BS. We can often build muscle quite quickly, and if we do it properly, we’ll be able to maintain a lean and muscular physique year-round. Furthermore, the term “hardgainer” is sometimes used to describe someone who struggles to gain muscle. Advanced. The standards calculated at this web site represent a performance that can be reasonably expected for athletes at various levels of training using standard barbell exercises. With the strength standards, though, we have the opposite problem: they seem totally unrealistic. The stronger you are, the more easily you’ll be able to overpower the opposition. As naturally skinny hardgainers, how far away from our genetic potential are we? With good training, most of us should eventually be able to bench over 315 pounds, squat over 450, and deadlift over 500. But keep in mind that it took me two years of lifting to reach the size and strength standards that most guys can reach within a single year.