Okay, so, I'm posting this because there are probably a lot of people who could really benefit from beginner's advice and routines, who will ignore such advice because they think they're more advanced. This isn't helped by magazines preaching that there are "beginner," "intermediate," and "advanced" exercises (eg apparently deadlifts are an advanced exercise) or exercise techniques (eg apparently doing a drop set or superset makes you an advanced trainee).
So, I'm about to list some more objective measurements of strength-related fitness to help clear the air, and hopefully make some people realise that they're not as advanced as they think they are. But, before I do that, I just want to make one statement, which I've already alluded to above. There are very few exercises/variations of exercises that could be considered advanced from a physiological perspective. Deadlifts and other relatively basic barbell exercises are not reserved for advanced trainees. More complicated training techniques do not make an advanced trainee, either, although they may very well rob you of a lot of progress you can make as a beginner, ensuring that you never do become a truly advanced trainee.
Alright, so the first measure is rate of progression. Given an accurately followed beginner's routine with adequate recovery (sleep, food and rest), how quickly can you progress?
A beginner who follows a beginner's routine the way it's intended, and makes recovery a priority, should be able to progress the weight lifted, sets performed or total reps performed almost every time they train. An intermediate, when all mentioned conditions are looked after, will progress a little slower, with weekly gains being the common goal. At an advanced level, you're so close to your genetic potential that even monthly progress will require intelligent, strategic exercise programming and recovery.
However, the above also relates to effort, technique and other variables which may throw things out of whack. So, here are some simpler strength standards that are commonly accepted as requirements to no longer be considered a beginner and enter into the ranks of an intermediate.
Overhead Press: 0.7x bodyweight.
Bench Press: 1x bodyweight.
Squat: 1.5x bodyweight.
Deadlift: 2x bodyweight.
That said, some consider even the above to be too leniant, and for many, the following will be a much greater challenge to beat before earning the right to ignore n00bie advice:
Overhead Press: 1 plate (60kg/135lb)
Bench Press: 2 plates (100kg/225lb)
Squat: 3 plates (140kg/315lb)
Deadlift: 4 plates (180kg/405lb)
I challenge everyone who lifts weights even recreationally to look at this and evaluate where they really fit in in the big scheme of things. Are you as advanced as you think you are? If not, it may be time to sit down, shut up, and return to basics.
So, I'm about to list some more objective measurements of strength-related fitness to help clear the air, and hopefully make some people realise that they're not as advanced as they think they are. But, before I do that, I just want to make one statement, which I've already alluded to above. There are very few exercises/variations of exercises that could be considered advanced from a physiological perspective. Deadlifts and other relatively basic barbell exercises are not reserved for advanced trainees. More complicated training techniques do not make an advanced trainee, either, although they may very well rob you of a lot of progress you can make as a beginner, ensuring that you never do become a truly advanced trainee.
Alright, so the first measure is rate of progression. Given an accurately followed beginner's routine with adequate recovery (sleep, food and rest), how quickly can you progress?
A beginner who follows a beginner's routine the way it's intended, and makes recovery a priority, should be able to progress the weight lifted, sets performed or total reps performed almost every time they train. An intermediate, when all mentioned conditions are looked after, will progress a little slower, with weekly gains being the common goal. At an advanced level, you're so close to your genetic potential that even monthly progress will require intelligent, strategic exercise programming and recovery.
However, the above also relates to effort, technique and other variables which may throw things out of whack. So, here are some simpler strength standards that are commonly accepted as requirements to no longer be considered a beginner and enter into the ranks of an intermediate.
Overhead Press: 0.7x bodyweight.
Bench Press: 1x bodyweight.
Squat: 1.5x bodyweight.
Deadlift: 2x bodyweight.
That said, some consider even the above to be too leniant, and for many, the following will be a much greater challenge to beat before earning the right to ignore n00bie advice:
Overhead Press: 1 plate (60kg/135lb)
Bench Press: 2 plates (100kg/225lb)
Squat: 3 plates (140kg/315lb)
Deadlift: 4 plates (180kg/405lb)
I challenge everyone who lifts weights even recreationally to look at this and evaluate where they really fit in in the big scheme of things. Are you as advanced as you think you are? If not, it may be time to sit down, shut up, and return to basics.