Welcome to episode #75 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.
In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger, and building muscle and growth mindset tips.
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In today's episode, I talk about 9 strength standards for intermediate lifters (lifting for more than 12 months consistently)
As you start lifting weights progress happens quite naturally.
You add load and reps to every exercise you do.
But generally, after the first couple of years lifting weights consistently progress eventually stop for many people.
No progression, no result next year.
The same workouts, the same strength, the same physique.
The problem is often that most people don't progress in their training because they lack motivation.
Sure, things like nutrition, recovery, mindset, consistency are part of the same book but the chapter 'training'' is the one with more intricacies.
It's helpful to have some ideas about how much load do generally people lift at your body weight.
Having some strength goals can make all the difference in your motivation and consistency and help you to really keep getting stronger.
On top of these, you can engage in ''personal'' challenges with every exercise you do, but apart from the psychopaths like me people generally find it boring.
These standards should serve as a motivation for you and shouldn't make you feel bad about where you at today.
I made these based on Mark Rippetoe's strength standards (based on drug-free athletes) and on the experience made on me and my clients as a coach.
In the end, strength is test-dependant so nobody should tell you how much you should lift and for how many reps.
Let's use these standards to motivate each other.
Episode's content:
Who are these standards good for
When and how to use the standards
The problem strength test
9 Strength Standards
The deadlift
The Squat
The Bench Press
The Overhead Press
The Push-Up
The Pull-Ups
The Dips
The Split-Squat
The Pendlay Row
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