— .... What I am doing is providing a range of figures that will enable almost
everyone to find something appropriate relative to age, bodyweight and gen-
der. Aim for the “very good” category for your age, bodyweight and training
experience, or initially just a proportion of it if it is very far from where you
are currently. Get that and then aim for the “terrific” category. Get that, and
then look higher. As your muscles grow, unless you have a corresponding
loss of bodyfat, you will move into a different bodyweight category and thus
your target totals will change.Milestones on your way
. Pairings of big plates have special interest. For example, bench pressing
pounds for the first time (two -pound plates on each end of an Olympic
bar) is much more satisfying than pounds, even though the difference
is a mere pounds. Pairing of -pound or -kilogram plates produce the
poundages below, assuming the use of a -pound or -kilo Olympic bar.
Use of an exercise bar (which weighs less than pounds) would reduce
each total.One pair of -lb or -kg plates: lbs or kgs
Two pairs: lbs or kgs
ree pairs: lbs or kgs
Four pairs: lbs or kgs
Five pairs: lbs or kgs. Spring-release collars would add about a pound or half a kilogram to each
total. Using large traditional collars would add pounds or kilograms to
the totals.Rate of progress
. What sort of time frame is needed for going from ground zero to the “ter-
rific” marks? ere are many factors involved, but if pressed here is what
I would estimate. For the average, healthy, drug-free and injury-free hard
gainer who sticks religiously to abbreviated and basics-first training, trainsGenerally speaking, the press is a neglected exercise. Pressing
overhead at least your bodyweight should be one of your most
prized targets.