Weight Stack Ratios Explained - 1:1 | 2:1 | 4:1

[@whitemakesright2177]

Great explanation, thanks!

[@mattphipps997]

This has always been an area that has perplexed me in the gym. Why wouldn't these companies change the labeling on the weight stacks to match the amount of force needed to move the stack? I'm fine with needing a 2:1 or 4:1 for faster movements using more cable length, but the force needed to generate movement should be universal. What am I missing here?

[@samsfitnessgymequipmentaust]

Yes that makes a lot of sense. But there are other factors such as friction etc that would also come into play with force required. My theory is that you only worry about on barbell & dumbbell exercises. The actual weight you lift on the machine is irrelevant when comparing between 2 machines. For example you can't claim a leg press of XXXkgs because resistance varies wildly between machines. You should only compare weight lifted on the same machine. There can be minor variations on force required on identical machines. This could be due to wear and tear on certain parts or maintenance issues. As long as you are making progression and you have a method of measuring it, then that is all you need. For example the Ironmaster Dumbbells are in lbs. We use kgs, and the plates have the relevant kg amount but is not a rounded number. I train to unwind, so I am not going to try and add up these numbers. Instead I just go by plates per side on the dumbbell. For a certain exercise I will warm up with 2 plates and progress to 6 plates. I know a lot of lifters, and Lee Priest would be the most decorated in terms of achievements. He pays virtually no attention to weight, sets, reps etc. He just lifts with focus, intensity and consistency.

[@mattphipps997]

​@@samsfitnessgymequipmentaust I appreciate your approach, but I have a different perspective. I'd prefer plate stacks to be labeled with the force required to move them rather than just their weight. On machines that aren’t 1:1, the weight alone doesn’t tell the whole story. For example, I can handle the full stack on the lat pulldown machine, but when I switch to other stacks on the same cable machine, I have to adjust the weight due to different pulley ratios. While free weights may not be perfectly accurate, they’re generally close enough, which is all I’m looking for with weight stacks. I shouldn’t have to count pulleys to figure out the actual weight I'm lifting.

[@samsfitnessgymequipmentaust]

@@mattphipps997 I believe there are devices out there that can measure force. With these devices I am skeptical about their accuracy and long term calibration. Personally for an exercise like lat pulldown, the actual weight lifted is irrelevant. My primary purpose is to engage the target muscles and work them. I have several lat pulldowns here, and I have a rough idea of what my max lift is. If I was training for numbers on this type of movement I would use chin ups as the exercise for strength. Bench, squat, deads, chins & dips would be the only exercises that I would ever consider tracking numbers. Although regarding as a compound movement, I still consider a cable lat pulldown as an isolation exercise. I would prefer to lift less weight and hit my lats, versus just chasing a number. Whereas with a deadlift I am using every muscle in my body.

[@whitemakesright2177]

I agree. It's always annoying when you go to a new cable machine and have to figure out what the ratio is.

[@quocodile]

Thanks! I learned something new today.. and it wasn't some exotic position from Big Matty G 😅

[@samsfitnessgymequipmentaust]

Big Matty Gee uses those ratios when he goes on "Elite Performance" camps in his one man tent with his many protege's. When it is 4:1 you know it is going to be a sleepless night ;)

[@quocodile]

@@samsfitnessgymequipmentaust 🤣

[@VasudevPondrak]

Bro has studied physics 😂 more that gyming 😂