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Muscle
Measurement Chart for Men |
| Figures
for determining IDEAL measurements for the average trainee |
Figures
for determining HERCULEAN measurements for the serious bodybuilder.
|
Biceps
-- 2.10"
Multiply this figure be you wrist size
|
Biceps
-- 2.32"
Multiple this figure be you wrist size |
Chest
-- 5.62"
Multiply this figure be your wrist size |
Chest
-- 6.42"
Multiply this figure be your wrist size |
| Waist
should equal 64% of chest girth |
Waist
should equal 71% of chest girth |
Thighs
-- 1.44"
Multiply this figure by knee measurement |
Thighs
-- 1.63"
Multiply this figure by knee measurement |
| Calves
should be 67% of thigh girth |
Calves
should be 72% of thigh girth |
Body
Weight -- 2.55
Multiply this figure by height in inches
|
Body
Weight -- 3.1
Multiply this figure by height in inches |
Measure
knees of smallest area.
Measure ankles around smallest part.
Measure wrist at smallest part. |
| DAILY
CALORIE PERCENTAGE |
| |
CARBOHYDRATES
(%) |
PROTEINS
(%) |
FATS
(%) |
| Non-athlete |
50 |
17.5 |
32.5 |
| Bodybuilders
and Powerlifters (maintenance training) |
60-65 |
25-30 |
5-10-15 |
| Bodybuilders
and Powerlifters (in hard training) |
45-47 |
33-35 |
15 |
| Endurance
Athletes (carb loading only) |
70 |
25 |
5 |
|
| THE
HOLISTIC TRAINING GUIDE |
| REQUIREMENTS |
ENDURANCE |
STRENGTH/
ENDURANCE |
SIZE/
STRENGTH |
POWER |
| Work
Loads |
60-78%
of 1-rep max. |
80%
of 1-rep max. |
84-88%
of 1 rep max. |
88-92%
of 1-rep max. |
| Repetitions |
15-30 |
8-12 |
6-8 |
3-5 |
| Sets |
2-6 |
3-4 |
3-5 |
3-4 |
| Speed
of each Rep |
|
|
|
|
| I.
Positive (Up) |
2
or 10 seconds |
2
seconds |
2
seconds |
EXPLOSIVE |
| II.
Negative (Down) |
4
seconds |
4
seconds |
4
seconds |
2-4
seconds |
| Pause
Between Reps |
5-10
seconds or option: 1-2 seconds |
1-2
seconds |
1-2
seconds |
1-2
seconds |
| Rest
Between Sets |
|
|
|
|
| a.
General Exercise |
1½-2
minutes |
2-3
minutes |
3-6
minutes |
3-8
minutes |
| b.
Specific Exercise |
1-1½
minutes |
1-2
minutes |
|
|
| c.
Tendon Exercise |
|
|
3-8
minutes |
3-8
minutes |
| Rest
Between Body Parts Workout |
minimal |
minimal |
minimal |
minimal |
|
Rest
Days Between Muscle Groups
|
| 1.
Thighs |
|
2-3
days |
same |
5
days |
| 2.
Lower Back |
|
2-3
days |
same |
5
days |
| 3.
Chest |
|
2-3
days |
same |
3-4
days |
| 4.
Latissimus |
|
2-3
days |
same |
|
| 5.
Trapezius |
|
2-3
days |
same |
|
| 6.
Deltoids |
|
2-3
days |
same |
|
| 7.
Biceps |
|
2-3
days |
same |
|
| 8.
Triceps |
|
2-3
days |
same |
|
| 9.
Forearms |
|
2
days or less |
same |
|
| 10.
Calves |
|
2
days or less |
same |
|
| 11.
Abdominals |
|
2
days or less |
same |
|
| 12.
Neck |
|
2
days or less |
same |
|
| Exercise
per Body Part |
|
|
|
| a.
Beginner |
Optional |
1
Gen. Exercise |
Optional |
None |
| b.
Intermediate |
Optional |
1
Specific Exercise |
1
General Exercise |
Optional |
| c.
Advanced |
Optional |
2
Specific Exercises |
1
General Exercise |
Optional |
So, you think you're
strong, eh? Test your One-Rep Strength in
the following 10 exercises and know for sure.
BARBELL BACK
SQUAT
|
BODYWEIGHT
|
FAIR
|
GOOD
|
EXCELLENT
|
|
Bantamweight
123
Lb. limit
|
205
|
245
|
280
|
|
Featherweight
132
Lb. limit
|
230
|
270
|
305
|
|
Lightweight
148
Lb. limit
|
255
|
295
|
330
|
|
Middleweight
165
Lb. limit
|
280
|
320
|
355
|
|
Light-heavy
181
Lb. limit
|
305
|
340
|
380
|
|
Middle-heavy
198
Lb. limit
|
330
|
370
|
405
|
|
Heavyweight
unlimited
|
360
|
395
|
435
|
SUPINE BARBELL
BENCH PRESS
|
Bodyweight
class
|
Fair
|
Good
|
Excellent
|
|
Bantamweight
Up
to 123 Lbs.
|
135
|
160
|
185
|
|
Featherweight
Up
to 132 Lbs.
|
155
|
180
|
205
|
|
Lightweight
Up
to 148 lbs.
|
175
|
205
|
225
|
|
Middleweight
Up
to 165 Lbs.
|
200
|
225
|
255
|
|
Light-heavy
Up
to 181 Lbs.
|
220
|
255
|
290
|
|
Middle-heavy
Up
to 198 Lbs.
|
240
|
290
|
325
|
|
Heavyweight
unlimited
|
265
|
325
|
370
|
CONVENTIONAL
DEADLIFT
|
BODYWEIGHT
|
FAIR
|
GOOD
|
EXCELLENT
|
|
Bantamweight
Up
to 123 Lbs.
|
290
|
325
|
365
|
|
Featherweight
Up
to 132 Lbs.
|
315
|
360
|
410
|
|
Lightweight
Up
to 148 Lbs.
|
340
|
395
|
440
|
|
Middleweight
Up
to 165 Lbs.
|
375
|
425
|
475
|
|
Light-heavy
Up
to 181 Lbs.
|
410
|
460
|
510
|
|
Middle-heavy
Up
to 198 Lbs.
|
440
|
490
|
550
|
|
Heavyweight
unlimited
|
480
|
550
|
605
|
ONE-DUMBBELL
PRESS
RATE
YOUR LIFT: DUMBBELL PRESS
|
BODYWEIGHT
CLASS
|
FAIR
|
GOOD
|
EXCELLENT
|
|
Bantamweight
Up
to 123 Lbs.
|
40
|
50
|
60
|
|
Featherweight
Up
to 132 Lbs.
|
45
|
55
|
70
|
|
Lightweight
Up
to 148 Lbs.
|
50
|
65
|
80
|
|
Middleweight
Up
to 165 Lbs.
|
60
|
75
|
90
|
|
Light-heavy
Up
to 181 Lbs.
|
70
|
85
|
100
|
|
Middle-heavy
Up
to 198 Lbs.
|
80
|
100
|
120
|
|
Heavyweight
unlimited
|
100
|
120
|
140
|
BARBELL WALL
CURL
|
BODYWEIGHT
CLASS
|
FAIR
|
GOOD
|
EXCELLENT
|
|
Bantamweight
Up
to 123 Lbs.
|
70
|
95
|
110
|
|
Featherweight
Up
to 132 Lbs.
|
80
|
95
|
110
|
|
Lightweight
Up
to 148 Lbs.
|
90
|
105
|
120
|
|
Middleweight
Up
to 165 Lbs.
|
100
|
115
|
130
|
|
Light-heavy
Up
to 181 Lbs.
|
110
|
125
|
140
|
|
Middle-heavy
Up
to 198 Lbs.
|
125
|
140
|
155
|
|
Heavyweight
unlimited
|
140
|
155
|
170
|
BARBELL REVERSE
CURLS
|
BODYWEIGHT
CLASS
|
FAIR
|
GOOD
|
EXCELLENT
|
|
Bantamweight
Up
to 123 Lbs.
|
60
|
75
|
90
|
|
Featherweight
Up
to 132 Lbs.
|
65
|
80
|
100
|
|
Lightweight
Up
to 148 Lbs.
|
75
|
85
|
110
|
|
Middleweight
Up
to 165 Lbs.
|
90
|
95
|
120
|
|
Light-heavy
Up
to 181 Lbs.
|
90
|
110
|
135
|
|
Middle-heavy
Up
to 198 Lbs.
|
100
|
125
|
150
|
|
Heavyweight
unlimited
|
110
|
135
|
165
|
WEIGHTED CHINS
|
WEIGHT
|
FAIR
|
GOOD
|
EXCELLENT
|
|
Bantamweight
Up
to 123 Lbs.
|
30
|
45
|
60
|
|
Featherweight
Up
to 132 Lbs.
|
25
|
50
|
65
|
|
Lightweight
Up
to 148 Lbs.
|
37
|
50
|
75
|
|
Middleweight
Up
to 165 Lbs.
|
40
|
60
|
80
|
|
Light-heavy
Up
to 181 Lbs.
|
50
|
70
|
90
|
|
Middle-heavy
Up
to 198 Lbs.
|
50
|
75
|
100
|
|
Heavyweight
unlimited
|
60
|
90
|
120
|
WEIGHTED DIPS
|
BODYWEIGHT
CLASS
|
FAIR
|
GOOD
|
EXCELLENT
|
|
Bantamweight
Up
to 123 Lbs.
|
40
|
50
|
60
|
|
Featherweight
Up
to 132 Lbs.
|
45
|
55
|
70
|
|
Lightweight
Up
to 148 Lbs.
|
50
|
65
|
80
|
|
Middleweight
Up
to 165 Lbs.
|
60
|
75
|
90
|
|
Light-heavy
Up
to 181 Lbs.
|
70
|
85
|
100
|
|
Middle-heavy
Up
to 198 Lbs.
|
80
|
100
|
120
|
|
Heavyweight
unlimited
|
100
|
120
|
140
|
ONE DUMBBELL
TRICEPS EXTENSION
|
BODYWEIGHT
CLASS
|
FAIR
|
GOOD
|
EXCELLENT
|
|
Bantamweight
Up
to 123 Lbs.
|
45
|
60
|
75
|
|
Featherweight
Up
to 132 Lbs.
|
50
|
65
|
80
|
|
Lightweight
Up
to 148 Lbs.
|
60
|
75
|
90
|
|
Middleweight
Up
to 165 Lbs.
|
65
|
80
|
100
|
|
Light-heavy
Up
to 181 Lbs.
|
70
|
90
|
115
|
|
Middle-heavy
Up
to 198 Lbs.
|
80
|
100
|
125
|
|
Heavyweight
unlimited
|
90
|
120
|
150
|
WEIGHTED PUSHUPS
|
BODYWEIGHT
CLASS
|
FAIR
|
GOOD
|
EXCELLENT
|
|
Bantamweight
Up
to 123 Lbs.
|
60
|
90
|
120
|
|
Featherweight
Up
to 132 Lbs.
|
65
|
95
|
130
|
|
Lightweight
Up
to 148 Lbs.
|
70
|
105
|
140
|
|
Middleweight
Up
to 165 Lbs.
|
80
|
120
|
160
|
|
Light-heavy
Up
to 181 Lbs.
|
90
|
135
|
180
|
|
Middle-heavy
Up
to 198 Lbs.
|
95
|
145
|
190
|
|
Heavyweight
unlimited
|
110
|
160
|
225
|
ANOTHER
STRENGTH
STANDARD CHART
FOR MEN
|
BODY WEIGHT
|
FULL SQUAT
|
BENCH PRESS
|
DEADLIFT
|
STANDING PRESS
|
BARBELL CURL
|
|
105-120
|
310
|
260
|
360
|
170
|
70
|
|
121-135
|
340
|
285
|
390
|
190
|
85
|
|
136-155
|
370
|
310
|
420
|
210
|
105
|
|
156-170
|
400
|
335
|
450
|
230
|
120
|
|
171-185
|
430
|
360
|
480
|
250
|
135
|
|
186-205
|
460
|
385
|
510
|
265
|
155
|
|
206-225
|
490
|
410
|
540
|
275
|
175
|
|
226-245
|
520
|
430
|
570
|
285
|
195
|
|
246-Plus
|
550
|
440
|
600
|
295
|
205
|
STRENGTH STANDARDS FOR
WOMEN
A
Special Note to Women Regarding The Above Chart
Women
have 56 percent of the strength of a man in their upper torso. In
order for a woman to determine whether she has achieved the beginner’s
GOAL of 60 percent of the standard 1-rep maximum in the bench press,
she must take the following steps.
For
example, the bench press for a 105-120
person is 260 pounds.
A female must first multiply 56 percent tomes the 260-pound figure. This equals 146 pounds. Now, the female lifter can take
60 percent of the 146 pounds to determine whether or not she has
reached the beginner’s goal. In this case, her goal as a beginner
is 88 pounds.
Regarding
the strength levels of the lower torso, a woman has 72 percent of the strength of a man. The mathematical procedure follows
the same steps as cited for the upper torso. Remember that you will
use 72 percent and not 56 percent.
Don’t
be intimidated by these strength standards. A beginner’s goal. should
be 60 percent of each standard lift for one-rep maximum. For example,
a bodybuilder who weights 156-170 should be able to full squat 240 pounds for one rep.
Do
not advance to the intermediate programs until you can perform all
of the above lifts at the minimal 60 percent.
An
intermediate bodybuilder’s goal should be 80-85 percent of each
standard lift for a one-rep maximum. Once these intermediate goals
have been achieved, it is time to begin an advanced training program.
The
advanced bodybuilder’s goals are a lifetime summation of training
and can equal or exceed the above strength projections.
IDEAL
MEASUREMENT CHART FOR
WOMEN
No.
1
HEIGHT BONE STRUCTURE IDEAL MEASUREMENTS
|
FEET
|
INCHES
|
SMALL
|
MEDIUM
|
LARGE
|
|
|
|
|
|
|
WRIST
5 ½ “
|
WRIST
6”
|
WRIST
6 1/2'”
|
BUST
|
WAIST
|
HIPS
|
|
4’
|
11”
|
95 lbs.
|
98
lbs.
|
100
lbs.
|
34”
|
20”
|
34”
|
|
5
|
|
98
|
100
|
103
|
35
|
21
|
35
|
|
5
|
1
|
100
|
103
|
105
|
35
|
21
|
35
|
|
5
|
2
|
102
|
105
|
108
|
35
|
21
|
35
|
|
5
|
3
|
108
|
110
|
115
|
35
|
21
|
35
|
|
5
|
4
|
112
|
115
|
120
|
36
|
22
|
36
|
|
5
|
5
|
115
|
118
|
125
|
36
|
22
|
36
|
|
5
|
6
|
120
|
124
|
130
|
36
|
23
|
36
|
|
5
|
7
|
126
|
130
|
135
|
36
|
23
|
36
|
|
5
|
8
|
132
|
135
|
140
|
38
|
23
|
38
|
|
5
|
9
|
138
|
140
|
145
|
38
|
23
|
38
|
|
5
|
10
|
142
|
145
|
148
|
39
|
24
½
|
39
|
|
5
|
11
|
146
|
148
|
152
|
39
|
24
½
|
39
|
|
6
|
|
148
|
152
|
158
|
40
|
25
|
39
|
MEASUREMENT
CHART FOR WOMEN No.
2
|
HEIGHT
|
BODYWEIGH
(POUNDS)
|
BUST
|
WAIST
|
HIPS
|
THIGHS
|
|
4’10”
|
90
95
100
|
31
to
34
|
21
to
22
|
31
to
34
|
17
to
19
|
|
4’11”
|
95
100
103
|
31
to
35
|
22
to
23
|
31
to
35
|
18
to
19
|
|
5’0”
|
100
107
112
|
32
to
35
|
23
to
25
|
32
to
35
|
18
to
20
|
|
5’1”
|
105
109
114
|
32
to
36
|
23
to
25
|
32
to
36
|
18
to
21
|
|
5’2”
|
106
111
117
|
33
to
36
|
24
to
26
|
32
to
36
|
19
20
21
|
|
5’3”
|
109
115
120
|
34
to
36
|
24
to
26
|
34
to
36
|
19
to
22
|
|
5’4”
|
112
116
122
|
35
to
37
|
24
to
27
|
35
to
37
|
19
to
22
|
|
5’5”
|
116
120
125
|
35
to
37
|
24
to
27
|
35
to
37
|
20
to
22
|
|
5’6”
|
120
125
130
|
36
to
38
|
24
to
28
|
36
to
38
|
20
to
23
|
|
5’7”
|
125
130
135
|
36
to
38
|
25
to
28
|
36
to
38
|
21
to
23
|
|
5’8”
|
130
138
143
|
37
to
39
|
25
to
29
|
37
to
39
|
22
to
24
|
|
5’9”
|
135
142
148
|
38
to
42
|
26
to
30
|
37
to
42
|
22
to
24
|
|
