Strength Ratios

Bigger Stronger Leaner Competitive Bodybuilding
1

Has there ever been any discussion of a strength ratio that can be applied to encourage balance within a person.

ie Should there be a 1:1 ratio of Bicep curls to Tricep extensions

If I curl 100 pounds I should be able to tricep extend 100 pounds in order to avoid being unbalanced

Should there be a 1:1 ratio for bench press to cable rows?

Shoudl there be maybe a 1:2 ratio between bench press and squats?

Just ideas I am throwing out, but it would make sense for there to be some rule of thumb to guide a person in their training in order to know if they are too weak in a certain movement in realtion to their other excercises.

2

In answer to your question, not really. it all depends on the test exercise that you may be using, and training need/wants.

I am unaware of any articles on this site relating to this, and have never seen anything about this either.

However, i am by far and away NOT an inexhaustive supply of information.

3

It just seems to me that having a guage to balance strength in the body would be a great thing to know. It seems that in weight training you only know you are out of whack strength wise when you get an injury. Knowing what should be balanced would be great for prevention.

4

That is a very interesting question. Um…I wish someone would do some research on this topic. I nominate miniross. Your posts are pretty darn good and I trust your judgement. Now start digging :slight_smile:

5

Dan John’s site has this chart of relative strengths in olympic lifts, front, and back squats.

http://danjohn.org/lincolnowesme.pdf

6

I always wondered about bench to bent over row. They are antagonist movements but I’m sure the ratio is not 1:1.

7

another one to research: squat and deadlift, should one be able to dead for than they can squat or vice versa?

8

Here is an article by Poliquin that gives some perameters for upper body structural balance.

http://www.t-nation.com/readTopic.do?id=459454

It doesn’t cover everything but it’s a start.

9

How can you have a one to one ratio?

For instance, you have your triceps, which make up two thirds of your upper arm. Based on that, the triceps would be stronger. Just as the back is a larger muscle group vs. the chest.

Not only that but you would have to take into the equation, the joint motion and tendon strength that incorporate various movements/motions.

I could be off here…however…if someone is trying to build overall balance and function…as all parts equal…it would be more of priority training principle.

10

It was VERY surprising to see that supinated chin-ups were only 81% of the close-grip bench press. If anything, I would have thought it would be the other way around.

[quote]Bullit wrote:
Here is an article by Poliquin that gives some perameters for upper body structural balance.

http://www.t-nation.com/readTopic.do?id=459454

It doesn’t cover everything but it’s a start.[/quote]

11

Sarcasm noted ZEB.

ha bloody ha.

12

[quote]dexslave wrote:
another one to research: squat and deadlift, should one be able to dead for than they can squat or vice versa? [/quote]

With no gear (suit, wraps) but with a belt most lifters can do more on the deadlift. 25% more is pretty standard, that is, a 400 lb. squat and a 500 lb. dead. But body structure matters a fair amount here.

13

[quote]miniross wrote:
Sarcasm noted ZEB.

ha bloody ha.[/quote]

No, no I was not being sarcastic. I think you are a relevant poster here at T-Nation…and I wanted to get out of doing the work :slight_smile:

14

you could only make standard ratiosm for strength is you categorized body types.

guys with really long arms and shorter legs deadlift well, when guys with shorter arms and wider shoulder bench better, etc…

15

[quote]NateN wrote:
It was VERY surprising to see that supinated chin-ups were only 81% of the close-grip bench press. If anything, I would have thought it would be the other way around.

Bullit wrote:
Here is an article by Poliquin that gives some perameters for upper body structural balance.

http://www.t-nation.com/readTopic.do?id=459454

It doesn’t cover everything but it’s a start.
[/quote]

I found that interesting as well. I did this test some time last year and my chins were 118% of my close grip bench.

16

ZEB

Thankyou for your heart warming words.

I think my max squat attempt this evening will be higher as my heart soars!!!

Also, i was trying to avoid it.

I passed the buck first.

17

While we’re knocking this subject around, does anybody know whaqt the proper hamstring to quadriceps strength ratios are for olympic weightlifting and sprinting, respectively, and how to test for those ratios?

18

[quote]NateN wrote:
It was VERY surprising to see that supinated chin-ups were only 81% of the close-grip bench press. If anything, I would have thought it would be the other way around.
[/quote]

compare the supinated chin up to the overhead press, you see that the chinup has a lot more weight to it. laters pk