Yes, you are correct. The progression rate is: Deadlift > Squat > Bench > Overhead Press.

Smaller and less the muscles involved, slower the progress. And this is exactly why if you look at

http://www.exrx.net/Testing/WeightLifting/...hStandards.html

Squat lift weight is higher than bench for the same level (e.g intermediate). Same as dead-lift is higher than squat at the same level.

Next I will show 1x body-weight bench.

This post has been edited by Armesh: Jan 28 2015, 05:55 PM

http://www.exrx.net/WeightTraining/Myths.html

Normally Surgery.

Yep, totally agree pretty easy basic accomplishment. I just say it's "great" cause apparently almost everyone in the gym takes like 5 months to squat their body-weight on their bro splits and "mass" diet. Just tryna aware people on what's normal.

Currently pushing towards 1.5x bw Squat and body-weight bench, should be achievable in 3 months.

Personally, a feat which is really great for me will be achieving a 1.5x body-weight Bench and 2x body-weight Squat in 1 year of training. The ultimate lifetime goal is that legendary 3 plate bench.

This post has been edited by Armesh: Feb 5 2015, 12:16 PM

1320 total natty waaa tiuuuuu!

Really must meet you in person. Legend. Forever mirin

Be sure you are running the correct program for your level. Dun be the intermediate lifter who runs Stronglifts 5x5. Or the late Advance who runs Madcow 5x5 Intermediate. You wont be able to recover. No progress.

This post has been edited by Armesh: Feb 6 2015, 02:02 AM

Firstly need to know your body-weight to know what level lifter are you:
http://www.exrx.net/Testing/WeightLifting/...hStandards.html
Then pick/make an appropriate program.

About goal setting, my way will be:
1. If you are 20%> bodyfat, abit fat guy, I'll run the "appropriate program" on a cut until I reach ~13% bf.
2. Else, if you are a lean intermediate lifter, I'll just slow bulk at +0.5kg/month.

About the program, I think you ask darklight79 better, he could give you a much much better accurate program.
His knowledge totally out-exceeds me till the heavens.

This post has been edited by Armesh: Feb 6 2015, 01:56 PM

Dafuk man that 3 plate + bench for reps! Our grip width is really similar for the Bench Press. And did you say "bitchy weights" at the end of that set?
The drugged 80KG+ guys at my gym also max bench like 120KG. Bro splits for life lolz.

Btw 69-71kg at 12% bodyfat?

This post has been edited by Armesh: Feb 8 2015, 09:34 AM

I guess then this chart for detecting steroids users is pretty accurate then:
http://nattyornot.com/how-big-can-you-get-...thout-steroids/

About staying below 10-11% bf, that is very very impressive. Are you able to stay so super lean (almost contest condition) because you're an ectomorph? I'm an ectomorph myself and been ~12% bodyfat my whole life... even now. I just bumped my 2000cals/day to 2200cals/day to get rid of my current 4 pack.


Deload normal rule is -20% from normal training.

This post has been edited by Armesh: Feb 8 2015, 06:09 PM

Body or Lamborghini lol. Maintainence so expensive.

Where they buy that thing in Malaysia? Do they go to clinics and claim low test to get the prescription?

This chart's pretty accurate to nab an AAS user:
http://nattyornot.com/how-big-can-you-get-...thout-steroids/

AAS = Anabolic-androgenic steroids (AAS)

Day 40 of training. Body progress pic. 56kg in the picture.
Was 55KG at start.


https://www.facebook.com/SkinnyToBuff90day/...?type=1&theater

Starting to have abs. Very bad sign. Have to get rid of abs ASAP. Going to +1.5kg body-weight/month for next 2 months to get rid of abs. Then continue 1kg/month slow bulk.

This post has been edited by Armesh: Feb 17 2015, 09:37 PM

Oh, please don't take my words "getting rid of abs asap" seriously.

I've made good progress, however I somehow feel I can still make better progress with a slightly stronger bulk of +1.5kg/month for 2 months. This is because I've only been training for 40 days and I have 2 months of noob gains pending. Another thing is if I flex I almost have a 6 pack. I feel like my current 11-12% bodyfat might be a factor that is hindering my progress on my lifts and I can do better if I increase my body-fat to 15% over the course of 2 months.

I just feel in my heart that I am too damn lean, could bulk stronger to take full advantage of noob gains, further optimizing my progress. So this process might reduce my 6 pack to a 2 pack, so I'm not too damn lean. "Getting rid of abs" is just something for the layman to understand. If after this I still have a 4 pack, I'm still a happy man haha.

This post has been edited by Armesh: Feb 18 2015, 09:23 PM

This is superb! You are like the top 5% of men in the world in terms of body that is close to their genetic limit. Damn that bicep vein popping out even at 93KG.

Maybe what you can do now is cut down to 70KG slowly and End Game as an aesthetics god like:
https://www.facebook.com/jordanyeohfitness

Yes I do a fullbody all free-weights compound routine 3-4 times a week. Plus I also do weighted crunches on a decline with a 20KG plate every workout day, and I apply progressive overload to it.

About bf%, what I read is that at <=10 bf% people can't gain muscle because the body thinks it is starving at such low bf% levels. This is also the reason why naturals lose muscle when they go below 10%. However you can gain strength at low bf% since strength is neural. Lastly of course there are some people in these world who are exceptions.

Thus I strive to constantly maintain like 13% bf which is something like I have now (4 abs). I will do further research on this subject.

This post has been edited by Armesh: Feb 26 2015, 04:39 PM

What's the difference between clean and lean bulk ?

This post has been edited by Armesh: Mar 7 2015, 10:48 PM

Bodybuilding is as simple as cutting till a 4~6pack (10~12% bf),.... then just maintain a 2~4 pack while slowly increasing weight and lifts. If you lose this 2 pack, cut back until 4~6. Repeat for life.

Seriously you don't need caliper/formulas or any fancy stuff and complicate this shit up.

This post has been edited by Armesh: Mar 9 2015, 12:14 PM

and height

Lol you are at your genetic max edy. http://nattyornot.com/how-big-can-you-get-...thout-steroids/

There's only 1 way forward now....

Am not sure how many years he train seriously. Yeah you are right, it takes like 4~5 years to be near genetic limit.

I feel the table on the site is correct. Omar Isuf, Luimarco, and even Darky failed to surpass those numbers. You can try a crosscheck yourself.

However I do think that there may be someone with supreme genetics and large frame who may exceed the chart by ~5lbs.