THE TRUTH About How Much Strength You Need

[@TBlev215]

Finally made it to all four of these numbers this year. It felt amazing to join the1 2 3 and 4 plate club.

[@Code_Made]

On wat lifts did you go from one to four plates? n a year or?

[@andrecheongavocadojudo2114]

Congratulations! Imma work towards this goal too!

[@EthanBares]

I did this at the beginning of this year. 6’ 1” started around 170lbs and am now 215lbs. I hit those numbers around now which took a year. 370 squat, 242.5 bench, 182.5 press, 420 dead. But I pretty much never missed a workout and did make it a priority for this year. 100% has paid off and am so glad I did. Life changing. I have a skill that I will take forward with me for the rest of my life. I also feel like I have new opportunities open to me now that I’m big and strong.

[@kevinaaronson]

I think its safe to say that all men have the potential to reach the 1000 lb club and should pursue reaching that if they are strength training. Having recently hit it, I can confidently say I have the discipline to do anything I want. For me it required the same mental toughness as getting my degree late in life and raising two kids. Apples to oranges but fruit nonetheless. When i started i thought it would get easier, but it got HARDER. It sucked, but im glad I did it. There is a self esteem power in being able to move heavy shit, and I like it. But I would say following the program explicitly is required. I had to gain some weight, and looking back i enjoyed it. Fasting a few times a week with a lot more muscle on the bones really melts the fat off though.

[@joshuaevilsizer]

I'm sorry if this is a stupid question, but I'm new to this and trying to learn. What is the 1,000 lb club? Is it just the total amount I'm able to lift in all 4 exercises mentioned in this video (deadlift, squat, bench, and overhead press)? For example, if I use the lowest goals mentioned in the video, I'd be at 1,080 lbs. Is that what that means? BTW, congrats on achieving your goal!!!

[@kevinaaronson]

@@joshuaevilsizer hey no prob. So 1000lbs excludes the press, so just bench squat and deadlift.

[@joshuaevilsizer]

@@kevinaaronsonthanks!

[@doyourownresearch7297]

@@kevinaaronson is there a meet up for the club?

[@arymniak1]

65 years old, 6’1” 178# Squat 250# x 3. 243# x 5 Deadlift 345# x 3. 337# x 5 Bench 187# x 3. 179# x 5 Press 125# x 3. 116# x 5 Using SS and 5/3/1 principles and getting strong(er), plan to hit those goals by 68

[@doyourownresearch7297]

what to the hashes mean? #

[@voborny]

Pounds bro. It's the pound sign@@doyourownresearch7297

[@voborny]

Good for you sir! When you say SS are you referring to starting strength or super squats? I just turned 30 and am also running SS (supersquats) and 5/3/1 My all time maxes are already in that "benchmark" zone but I just want to see how strong I can get in my 30s. May the gains be with you, sir!

[@yashnigam6]

As a former skinny fat guy who just hit his goal of 225 on my squat for 5, and 115 on my OHP for 5, this video just me my next set of goals.

[@realeyesrealizereallies99]

Bhai, you are me and I am you. I just got to 102 kg x 3 3 3 on back squats and 50kg x 5 6 7 8 on BTN OHP. Still skinnyfat though. Haha.

[@yashnigam6]

@@realeyesrealizereallies99 oh yeah, still got some fat on me. Just a lot more muscle underneath. Unfortunately us Indian guys can’t run too far away from our genetics.

[@yashnigam6]

@ChristopherFoote69 thanks man!

[@kentsears5452]

Best lifts in my 20’s were 400 bench, 500 deadlift and 450 squat. 67 years old now and after a 5 level lower back fusion and a 3 level cervical fusion in my early 60’s, I am back lifting again. Just benched 300 lbs last week and my goal is 315 when I turn 68 on my birthday.

[@kwAnthony]

When I made lifting a priority in life I was 23 and weighed 205 at 6'2. 405 dead took only 1 month. 315 squat (parallel) took 6 months and 300 bench took almost a year. I didn't know what I was doing. So life happened and I had a family and priorities changed. But when I got back into it this time - I actually programmed my lifts. It didn't take long to deadlift 505 squat 455 and bench 345 at 234lbs.

[@hullihenfamily829]

I hit 565 deadlift 515 squat and 425 bench at 6’ tall 230lbs and 46 years old. I’m trying to hit the 600lb deadlift club. I don’t know if I can do it but I will try. I don’t want to put on more weight at already being 15% BF. But strength measurements should be base on body weight percentage not the number lifted.

[@doyourownresearch7297]

i agree re: percentage.

[@brianhopkins5251]

so, 1,2,3,4 (plates)

[@Sewcrates]

Beat me to it. Good job

[@jazzcyoung]

I hit 280 on bench, 410 on squat & 430 on deadlift since starting last year. Now my goal is to drop bodyweight to around 200-210lbs and stay within 15% of those numbers. After that I’ll try to running it up and pass my previous totals at my lower bodyweight💪🏾💪🏾.

[@johnRivs]

Are those numbers for 1RM? Or 3x5?

[@brostradamus11]

Imagine Strength as a trail through a forest you walk through often. Even if you might fall away and the path becomes overgrown, you can still cut through and find that same path again. The Strength we build will not leave us as easily as the aesthetics. A person can be small and also very strong but it’s rare to meet someone who is big and also not strong

[@adamcroker_hg]

That is good stuff right there, Sir!! It sounds (eerily) like answers to questions you get a lot. Thanks for breaking it down. YUT!

[@msojka77]

Sorry, but I hate when people just throw around these benchmark numbers without context. Height and bodyweight will always be a factor and not as easily attainable for some of us of smaller stature compared to someone who is 6'+ at 200+ lbs. I've been training for a long time. Relative to my bodyweight, my pr's have been: bench: 1.7*bw, squat: 2.1*bw, deadlift: 2.4*bw, ohp: 1.06*bw Yet some of these benchmarks (deadlift in particular) have been bucket-list type goals for me.

[@DavidVargas-zw8ct]

I don't train for strength but I train hard to gain muscle and glad I hit every number you described. At about 158lbs I hit 405 deadlift, 345 Squat, and 230 Bench. Im thinking about prioritizing strength soon just to see what I can do. Recently been on my running game and will be doing my first half marathon March 2nd. After I will be back strength training!

[@aubietigerton1807]

Short and concise video. Phase One: Get Strong Phase Two: Stay Strong. Different tactics and strategies for each phase.

[@michaelhurley545]

Lifting for years now it was always said that if you could lift 495,405,315,205 was a solid base of strength. Deadlift,Squat,bench, standing press. As i get older maintaining that can be a challenge lol

[@NoMMAdd_Soap]

I just hit squat 310, deadlift 300, bench 220, oh press 165, BB row 220. Started lifting about 3 years ago after seeing myself in the mirror. looked like Sid from ice age. I want to be strong but really just want to be healthy when i get old.

[@xyzct]

Search YT for: _90 Year Old Deadlifts 405lbs for Reps_ _80 Year Old Deadlifts 310lbs_ (...a woman) _Grandma Deadlifts 210lbs_ (She's 82) _78 Year Old Woman Deadlifts 225lbs_ _19 Year Old Girl Does 430lbs Deadlift_

[@Curlylemur]

I hurt my back when i was young and stupid doing deadlift. Ever since ive been hesitant on doing deadlifts and squats but ive been slowly implementing them again. Got to work up to those numbers!

[@Antares2]

Keep in mind that you don't HAVE to do deadlifts and squats if they hurt you. There are plenty of replacement exercises that might help you avoid injury, yet still train the same muscle groups.

[@VayaconDios018]

Thank you. First, nice cat. Second, you run a business but you do motivate and help a lot of people like myself. Good karma.

[@fallingleaveskungfu]

Hitting all those numbers comfortably and pushing for more.

[@bmstylee]

My bench is really my worst exercise. Beat up shoulders don't help much. I wish I could bench 300+lbs again but those days have passed me by.

[@fallingleaveskungfu]

@@bmstylee such is life.

[@doyourownresearch7297]

@@bmstylee have you tried lighter and better technique. I have overcome all of my shoulder problems, and just tennis elbow and bicep tendon problems remain. Trying to overcome that with gymnastics straight arm stuff.

[@bmstylee]

@@doyourownresearch7297 technique isn't an issue thankfully. That was the first thing I looked at and had reviewed by a coach I know and trust. It's just 20+ years of abuse and I'm happy with my current 120kg 1rm and being able to rep 100kg. I'm long past competition days and I just lift for fun now. At 43 I can still total 500kg which ain't bad.

[@LtActionCam]

I wish I got strong and knew how to get strong much earlier in life. I did well at OCS from body weight endurance and did alright at TBS with body weight endurance. But the 23 pull ups, and 18 minute 3 mile run did not help me for the much heavier rucks after the BOC. After I failed as a hike drop at IOC, then did I focus on properly doing squats and deadlifts. Coupled with heavier rucking, did I finally pass IOC thanks to properly and consistently lifting.

[@Massenomics]

How to get strong, how to stay strong, how to use your strength

[@joeperry7891]

I am 55 and have trained consistently for several years now. I weigh between 200-220 and I have easily hit and moved beyond all the numbers you put out there except for one: the deadlift. I have yet to hit a 405 deadlift despite consistent training, diet and rest. The problem is I am 5’4”, with short arms and legs and a longish torso, so I was not gifted with those leverages. By contrast, a 20yo kid at my gym, just started training and has never been coached can do a 405 deadlift for reps, multiple sets, and he weighs just 165. His secret? He’s 6’ tall and possesses the perfect leverages to do this lift. He can’t bench, squat or ohp for s#!+ but MAN, can he pull. He’s eating and starting to gain muscle and it will be interesting to see how he grows and how his numbers improve, especially on the DL. As far as me, I was able to pull 395 for a double recently so in my mind I have theoretically hit the 400-405 lbs landmark. Of course, until I get it on tape it doesn’t count but I feel very confident it will happen soon. It’s just always interesting to me how everyone has something they are good at, and other things they aren’t…

[@grahamfraser1798]

Lets have a video for guys who need to put thumb round the bar on the squat

[@stephentobey8556]

If you’re short on time, say at most 30 minutes or so to do a strength workout, is it better to just do a big movement (squat, bench, deadlift, hop) and maybe 1-2 assistance movements (which describes most of my workouts for the last few months) or do a metabolic circuit or something like that?

[@cadearmour4171]

Benched 335, squatted 525, conventional 575lbs at 178bw 21 years old training very seriously for 4.5 years now.

[@crutch6991]

Is anyone going to squat with full rom in this video?

[@sherrischwartz6844]

I am a 46-year-old female lifter who watches your channel I was sad when you didn't give me the female numbers.

[@sherrischwartz6844]

Okay my numbers are poo because to be honest I am an alcoholic. I have bad eating habits to. I squat only 160l lbs but that truly due to bad choices. I am 5"4 125 lbs.

[@jordypordie]

Everything is relative! Your numbers are good!!!!!

[@doyourownresearch7297]

@@jordypordie relative to alcoholics

[@HooDRidEWhiteY]

Hey ​@sherrischwartz6844 how is your alcohol situation going. Im a lifter who doesn't drink (anymore). It can get better.

[@sherrischwartz6844]

@@HooDRidEWhiteY Thanks for asking? I am still struggling with the alcohol. I am trying again. 48 hours sober. I will kick this habit. Take care.

[@u9629]

What should the benchmark be for body building guys?

[@doyourownresearch7297]

makes no sense to ask that question. You have to decide how much you care about strength and how much about building. If just building, nobody will ask you as you pose before giving you the medal.

[@itznitefox2845]

I can bench 225 I just hate squatting and deadlifting. Most I’ve deadlifted was 365 with barely training, and the most I squat is 250 or 260. No matter how I try to fix my squat form I keep hurting my back, I want to squat but it’s been frustrating. Any tips?

[@OleSmokey]

Consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency consistency

[@joshuacrow9495]

I’m a 44 year old wannabe bodybuilder. I have incurred a back fusion and this year a ruptured bicep. I can at any time bench over 350, but probably 400 if my muscles don’t tear. I can squat 450 if I want but don’t do squats much anymore. I have found hack squat and leg press grow my legs better. Tore my bicep doing s 405 dead in January. I forgot my straps and blew my biceps. Stay on it as I have for 26 years. Had a guy at the gas station tell me I looked 30 yesterday and like a could bench a horse.

[@rksherrill]

I often wonder do I train to much I do Arms 3 times a week legs twice a week Abs on my leg days and a Ab day. I would consider myself to be strong but I often wonder if me lifting heavy weights 6 times a week is putting to much stress on my body.

[@Janisg616]

I'm a total beginner. But I think that strength goals depend on your body mass as well. Goals might sound lik 1x 1,5x , 3x body mass e.t.c. If you are small in height and weight, you will not be able to lift the same amount as a big person.

[@waynearonson9076]

Are these the numbers for 3 sets of 5 or singles?

[@ElijahG98]

Singles. I wish people would use numbers that are a set more often for strength standards as I dont really test my 1 rep max. But people always use 1 rep maxes.

[@dafunkmonster]

@@ElijahG98 I'm pretty sure the numbers he's quoting are for sets of 5. Because in the Starting Strength world, testing your 1RM is risky and is only advisable at a competitive meet. And only advanced lifters (meaning, people on a multiple-weeks- or month-long overload cycle) need to be doing heavy singles as part of their training. Novice (48 hour overload cycle) and intermediate (week-long overload cycle) lifters are essentially always going to be training with sets of five, so those are the numbers you're going to see. Those numbers are what a typical healthy male trainee will hit for sets of five as an advanced novice or early intermediate. Which is the kind of person he's describing - someone who hasn't just walked into the gym and picked up the bar for the first time, but has actually dedicated themselves to training for at least six months to a year. Gym bros always use 1RM because it's easy to artificially inflate your simulated 1RM by just doing sets of 20.

[@joelbennett1987]

Good stuff👍

[@doyourownresearch7297]

I think I want to add an overhead press back into my workout.

[@danmartin2980]

I can hit the bottom end of those squat and press numbers, but am stuck at about 330 and 205 for dead and bench. For whatever reason those lifts just aren't as easy to progress on for me

[@bmstylee]

Where are you missing lifts? Figure that out and program assistance work to work from that point up. Block/deficit/paused pulls, board presses, pin presses, slingshot bench, just a few accessories to try

[@JordyLongMusic]

I got stuck somewhere around there as well, the answer for me was more volume. Back off sets after heavy sets. Look up intermediate programming.

[@Sewcrates]

Sounds familiar! Mine are DL and OHP. Increasing the volume on my OHP. DL, however, I keep having to de-load due to back issues.

[@drunknnirish]

Do you have a coach? If not that might be the solution to your problem.

[@danmartin2980]

@@drunknnirish no coach.... I work out alone in my garage. I've only been lifting consistently for like 8-9 months though. 42 years old. Just frustrating when my squat keeps going up, and press too to an extent, but bench and dead are much slower. I can squat basically the same as I can pull

[@dhkelectrical2308]

Are these 1RM numbers??

[@Carrie1111-j9x]

Is sandbag good for working out insted of barbell?

[@ronhoover5516]

3:47 There you go teasing those T shirts while not having them for sale on your website! LOL But, seriously...when are those coming back in stock?

[@DanielOliveira-nt7ly]

That is for reps or 1rmax?

[@demetriuscooksey7147]

What if I used to be able to hit those numbers, but now I can't because of injuries that I've picked up through the years. I benched 285 for a double at 23 years old. Now at 49 my goal is 200 for a double!

[@mercertj]

Right there with you!

[@medicman9411]

I also thought the 200, 300, 400, 500 is a pretty good strength standard to strive for.

[@xuerkhoo3074]

Any basic numbers for the ladies? 😬

[@hanskazan7403]

225 squat 135 bench 315 deadlift

[@doyourownresearch7297]

There is absolutely no need to test your 1 rep max if you aren't competing. The calculators are quite accurate and will predict well what you can do. For sure test out your 3-5 rep max, but testing your 1 rep max after the age of 40 is just stupid in my opinion.

[@jesseredden7123]

I am almost 55 and have been lifting for a year and one rep maxes keep me motivated to keep lifting.

[@jvm-tv]

How comes these standards do factor in body weight?

[@polycrase]

Be careful all you old guys, 50+, I have learned how incredibly easy it is to injure yourself at this stage in life. I have been an athlete all my life and this fact has been a rude awakening.

[@dafunkmonster]

The thing to be careful with is dynamic, explosive movements. If you stick to the slow barbell movements (deadlift, squat, bench, press) and avoid the explosive lifts (clean, snatch, etc.) you'll be fine. Your injuries will likely come from outside the gym. Your connective tissues just can't tolerate high-impulse explosive loads anymore at that age.

[@keithwrightnh]

I started SS a couple of years ago and was constantly tweaking something that kept setting me back. I'm 55. It's taking me two years just to get to the point where I can lift on a regular basis without getting hurt or tightening up so much I can't move. I think just decades of sitting in front of a computer and either partying or laying in bed hungover really wreaked havoc with my strength. Fortunately I think I caught all this early enough so I can still get significantly stronger and healthier. I'm nowhere near the numbers he mentioned in his video. My best was when I did SS NLP and I was three months in and I did squat 5x3 @ 185, DL 1RM @ 200 lbs, Press 1RM @ 105 or 110 and Bench 1RM @ 200 lbs. My numbers today are much lower and I'm progressing way slower. But I don't think I'll ever see these kinds of numbers on the squat or deadlift - potentially I will with the bench and press though.

[@brewhaha515]

Subbed

[@OleSmokey]

Strong enough to drag your ass threw the woods with one arm and then climb in truck. Strength endurance flexibility is key

[@mynameissang]

I would argue that the 405 deadlift claim is missing too much context (relative to all of the other numbers). Deadlift just has too much room for ego lifting and bad form without even realizing that it's too general. And the addendums about the age (a 70yo guy deadlifting 405? Really? Doesn't matter how strong you are, that's just honestly not safe) just seems misplaced, especially without similar context for the other lifts. You're obviously not even close to 70yo, so idk if you have any idea how exponentially any age past about 30 has on the average-Joe guy on lifting capabilities, but in any case, making any claims about age-capabilities obviously far beyond your own (and especially singling out a lift like the DL? Like really, dude?) just seems irresponsible. Like you can tell a 60yo man with a straight face that with consistent exercise, he can have a 900+lb total? That's honestly just ignorant.

[@74kross]

So easy to be strong when your \e not worried about body fat

[@Lev-The-King]

My question is the utility of getting extremely strong? What can you lift when you can squat 600 that someone at 400 can’t, how often and at what cost? The at what cost is most important cause I see some starting strength look like they’re severely obese. Your stamina is garbage, you look awful but you can lift a boat. Congrats. I agree with Grant’s standards. Those should be the target for most people.

[@66Bones]

Watch one of the strength-lifting meets at Wichita Falls athletic club. You’ll see many people lifting very heavy, none of whom are obese. They all train the SS way. Think of the “extra” strength as insurance against something strange happening in your life (Illness, accident, etc). The bigger point is continuing to train the SS way will improve your confidence / mental strength. Every workout is hard; every, single, one. Will you be consistent? Will you sleep, eat well, so you can recover and do the next workout? So many benefits beyond simply being strong. And you can be quite strong with body fat around 20%. (Or lower). A lot of serious lifters (who do not compete) stay on top of metabolic health metrics and dial in their body fat so blood, pressure, lipids, etc are in a good range.

[@Lev-The-King]

@@66Bones I agree with what you’re saying and I want to say that I think it would be cool to hit a certain standard and then go for aesthetics. Not saying starting strength can’t get you aesthetics either but do it and then lean out, get abs that Rip doesn’t like.

[@dafunkmonster]

"My question is the utility of getting extremely strong?" Protection against injury. Longevity. Someone who has the extra muscle mass to lift 200 more lbs is going to have that much more useful life in them. There will eventually come a time when you can no longer add muscle mass due to age, injury, illness, etc. Do you want to hit that point with baseline sedentary strength? Or do you want to hit that point having accumulated as much strength as possible? Put another way: when you get hospitalized at age 80, do you want to have 20 more pounds of muscle mass? I do. Because that's your body mass bank account for survival. When you get out of the hospital at age 80, do you want to still be able to get up off the toilet under your own power? That extra 200lbs you added to your squat when you were 40 years old might be the difference between being bedridden and being mobile at age 80. Personally, I want to see how strong I can get. I want to be as strong as I can be at age 80, so I can still enjoy life and do the things I like to do. I see so many people who just retire into being chair-ridden or bedridden. I'd rather go full-tilt on my feet and then drop dead of a heart attack at age 70 than live to be 100 while suffering progressive decay and degrading mobility. "Your stamina is garbage" Why do you make assumptions about someone's stamina based on their apparent bodyfat percentage? I assure you, anyone who can deadlift 500 has more stamina than you do. Because they have more muscle mass, more glycogen stores, and each rep of a long, slow-distance exercise is more submaximal for them than it is for you. It doesn't matter that they have a little extra subcutaneous fat on them. And if you think they aren't conditioned, you've never done a heavy set of five squats. The oxygen demand is every bit as intense as the most brutal interval sprints. "I think it would be cool to hit a certain standard and then go for aesthetics." Getting your deadlift from 405 to 495 will do more for your aesthetics than cutting. Nobody can see your abs unless your shirt is off. And nobody wants to see you walking around with your shirt off. Frankly, I don't understand why you'd bother getting your strength up to the point where you can deadlift 405, only to go on a cut and drop your deadlift down to 300 again so you can post bathroom selfies for other dudes on instagram. Sure, you can claim they're for women, but you shouldn't want the attention of thirsty ratchets. You don't need to be at 12% bodyfat to look good. Also, quit giving yourself excuses not to lift heavy weights when it starts to get hard.

[@dafunkmonster]

"My question is the utility of getting extremely strong?" One more thought on this. When you get real strong, you don't have to worry about limiting what you eat anymore. As someone who likes food, it's a joy to not have to worry about limiting what I eat, but instead to be forced to eat more (of the right things) to the point that I'm full every time I get up from the dinner table. When the holidays come around, that piece of pie or plate of cookies goes into making the next workout easier, rather than turning into fat. Even better, I can eat my fill of protein and fat.

[@Lev-The-King]

@@dafunkmonster you’ve misunderstood my point. My question was in regard to how much is enough strength before you reach diminishing returns. What’s the greater utility of someone deadlifting 600 vs 400? How often can you use that extra amount of strength in life? Chances are you won’t have to lift something this big in your life. I didn’t say to stop lifting so that you won’t have a good life in your 80s. I encourage that. But you won’t lose the ability to lift your grandkids in your 80s if you decide to stop at a 400 lbs squat. Buddy if you’ve been in the dating market anytime in the last few years, you know that women are aroused by muscles including abs. Assuming all girls are ratchet cause they like abs goes against the well established idea of hypergamy. Have Nick D or Carl from starting strength be in a boxing match for 12 rounds. They’ll be too exhausted and have to energy from the weight they have to carry. Or get them to play hockey for an hour, see how long they’ll last and how fast they are. Those are the people I’m talking about. I’m not saying you can’t get aesthetic from starting strength. I’m running the NLP right now and it’s working. But at a certain point I know that I’ll have to lose some aesthetics to reach a certain weight level. Just cause my priorities are different than yours doesn’t mean there isn’t greater overall utility. I’m not saying what you prioritize doesn’t have utility. I’m saying you’re at a point of diminishing returns and maybe even regressive returns. There are still returns but you’re losing out on other things if you get to the size of some of these people. If you can get to the strength level you’re talking about and maintain an awesome physique, more power to ya. But you haven’t convinced me this is the optimal way to go.

[@RhinoVenturesOutdoors]

Well, this video made me feel like a POS. I'm 59 and 175 lbs and have been lifting on and off since I was about 40, but only consistently for the past 10 months or so. I'm sure I can bench 225, and probably press 135 (for singles), but my deadlift is weak, at about 280. Likewise, I'd be surprised if I could squat 275 for a single. Oh well....I'll keep on working.

[@brianhopkins5251]

look around at most 50 year olds. Most can barely get up out of the chair and if they do weight lift they are using the pink weights. You're in the upper 10% of the upper 1% of that age group.

[@RhinoVenturesOutdoors]

Well thanks for that lol! I'm just trying not to end up like my old man. He's 80, no muscle mass to speak of and can barely negotiate a curb or a few stairs. He used to be "strong". @@brianhopkins5251

[@kevinaaronson]

It's a life long pursuit, you're doing great!!!

[@charleswalton5132]

This video makes me feel weak, I am 63,160lb with a 120x3 press 185x3 squat and 185x3 bench and a 225x3 deadlift, I’ve been lifting off and on for 40+ years but just got started strengthtraining seriously about 4 months ago.

[@ElijahG98]

A thing to keep in mind is strength training is fairly specific. I lifted for years and didnt get strong either as I wasn't doing strength specific stuff. People say higher reps can build strength, which is true, but it does seem to be a whole lot less.

[@michaelbenner8914]

I wanna squat 405… then I’ll be strong.

[@Antares2]

You talk about gaining weight as you get stronger, but what about those of us who are overweight and actively working to reduce body weight? At the same time as we want to get stronger. Almost every single video I see on the entirety of this internet is people talking about how small skinny guys can get strong or big or both. Almost never do I hear any information for us big guys who want to get leaner and stronger. I have to train at a deficit as my body weight is unhealthy, and I hope I am doing things correctly.

[@tym899]

I don’t know any of your current stats but I was in this boat ten years ago, 5’8” 265 lbs, pretty much obese. I got down to 175 in just over a year. Lift in your calorie deficit. Find a good 5x5 program to start with. Eat the required protein amount for your body weight. Only shoot for 1-2 lbs of fat loss a week, anymore could set you up for heartbreak/failure or both. I weighed myself every day of the week, some say it’s not good to do, I needed it, kept me on track. Get enough sleep. This is important!- follow your lifting plan for no more than 12-16 weeks, take two to four weeks of recovery(also in a deficit) and make sure to keep active, walking, hiking etc. Then get back to lifting. You need to plan to lift but also plan what you do after as well that will keep you aligned with your goals, it’s good to have a schedule between lifting phases. You may not end up with huge muscles or have a huge increase in strength but is an increase nonetheless and you will have put in a good number of reps where you should have good form so that when you do get down in weight it will help the transition to gaining more strength and muscle if desired. I hope this helps and good luck on your journey!

[@mike.pritchett.p7by916]

Grant, your cat was not amused at your video. 😬

[@hardchooligan]

Compared to average people, im very strong. Compared to people who compete and or do strength sports professionally, im a wee babe lol

[@hanneskonigwinqvist4396]

Elijah Woods buff bigger brother

[@sambsialia]

Why not 3, 4, 5 hundred bench squat dead?

[@Maw_tcha]

405 DL..... for reps? 😅

[@kevinaaronson]

I think if you aren't afraid to gain weight, it's possible. Ive been on the program for almost 5 months and my reps are almost there or have surpassed them. And 1rm far surpassed. Starting strength is no joke.

[@Maw_tcha]

@@kevinaaronson I’m at 385 right now 5x1 it’s attainable for sure. It was more so the number he had set, I was like “aghhh so close”

[@bmstylee]

405 for reps isn't that hard. It's not easy by any means but if you train consistently it's more than doable.

[@dafunkmonster]

Yes, 405 for a set of five is what a normal healthy male can achieve within a year of beginning a novice linear progression.

[@bmstylee]

As a 43 year old guy who spends more time grappling than lifting heavy I can still total 500kg at 100 kg bodyweight with basically no prep. So compared to the average human I'm strong. Compared to elite powerlifters.....yeah....not so much.

[@PolkaPig578]

Bro looks tiny for these lifts he is claiming.

[@K4R3N]

Gonna get divorced and sell my kids. Must get STRONG AF

[@ronburgandy7571]

Genius move.

[@asdf-oq4zr]

Cat

[@RealdoseofTruth]

Here's some advice, unless you're a competitive lifter, forget deadlifts and heavy squats. Your back will thank you in the long run.