Dumbbell Strength Standards to assist Build Real Muscle


Greek God Muscle Building Godlike Strength Standards

Video taken from the channel: Kinobody


The Only 8 Dumbbell Exercises You Need to Build Mass ��️ (In order to Build Muscle Fast!)

Video taken from the channel: Gary Walker


Strength Standards For Natural Arm Growth

Video taken from the channel: TheSwolefessor


Are You Strong for Your Size? My Personal Strength Standards

Video taken from the channel: musclemonsters


Light Weights vs Heavy Weights for Muscle Growth

Video taken from the channel: Jeremy Ethier


The Strength Standards for the Greek God Physique

Video taken from the channel: Kinobody


Dumbbell Strength Standards That Will Build REAL MUSCLE

Video taken from the channel: Massive Iron Steve Shaw

That’s a good baseline for building a maximum amount of muscle mess. #4 Dumbbell Bench Press: 100 pounds x 10 reps. If the bench press is one of your obsessions, it’s a good idea to back it up with weekly sets of dumbbell bench presses. All you need is a set of basic 20-pound dumbbells—and the drive to put in the work and sweat necessary for results, of course. This simple, hard.

Dumbbell exercises are one of the most popular methods of training to help with boosting strength and building muscle. Proportion and symmetry are the two most important features to achieve a perfectly toned body. This will remain incomplete if arms are not weight trained. Dumbbells are widely used for strength training.

The dumbbells should be held just outside of the shoulders. Press the dumbbells with good form: so don’t drive through the legs or lean backwards. Our dumbbell bench press standards are based on 985,000 lifts by Strength Level users. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

by Strength Level users. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40. What Are Good Strength Standards?

Regardless of your sex, age, or anatomy, here are some good strength standards you should aim for. First, there are 5 levels of strength. There are 5 Levels of Strength as Defined by The WCT. 1. Decent.

2. Good. 3. Optimal. 4. Advanced. 5. Athletic. Your Strength Training Routine.

Get ready to learn 10 at-home exercises that work your major muscle groups. For each one, begin with one set where you do the move 8-15 times, or “reps.”. You can perform it with one dumbbell or two based on your skill and strength levels. Perform them at the beginning of your workout with heavy weight after a proper warm up for 3-5 sets of 5-8 reps for a total of 25 or so reps to build a monstrous upper body. List of Dumbbell Exercises by Muscle Group Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body.

The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups.

List of related literature:


“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

The traditional belief is that heavy resistance and low reps are superior for building size.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

The basic Power to the People! program which develops strength without bulk calls for one heavy set of five reps and one set with 90% of that weight, for example 100x5, 90x5.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Just as bodybuilders use weights to sculpt their bodies and the mirror to gauge their growth, powerlifters use three barbell lifts—the squat, deadlift, and bench press —and total weightlifted to measure their strength and progress.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Use a weight heavy enough to make 4 to 5 reps with each relatively difficult.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

And there’s something about heavy weights with low reps that helps you capitalize on whatever base you built with light weights and high reps.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Similar strength gains are reported using one, two, or three sets, although multiple sets will reach strength gains quicker.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

The greatest effects on strength measures or maximal power outputs are achieved when the strength training repetitions range between 6 and 12.29 In other words, the maximum weight that can be lifted 6 times and 6 times only is the amount of resistance to start with in the program.

“Physical Therapy of the Shoulder E-Book” by Robert A. Donatelli
from Physical Therapy of the Shoulder E-Book
by Robert A. Donatelli
Elsevier Health Sciences, 2011

So let’s look at the exact sets/reps/rest and strategies necessary to build strength.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

increase strength following resistance training.163 Strength improvements range from 25% to well over 100%.

“Geriatric Physical Therapy eBook” by Andrew A. Guccione, Dale Avers, Rita Wong
from Geriatric Physical Therapy eBook
by Andrew A. Guccione, Dale Avers, Rita Wong
Elsevier Health Sciences, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Great video as always man, super informative. I’ve been following your beginner program for a couple months now, and I would love to see some more videos about your nutrition, that’s honestly where I seem to be struggling the most and I’d be curious to see your nutrition

  • You can build your cock muscle with light weights, but that’s about it. Force = Weight = Mass x Gravity. The greater the force (hence weight) the greater the muscle responds to muscle building exercises and subsequent growth. Now go away you bother me.

  • Bodyweight percentages such an interesti g concept. I would like you to super set the one arm pullup with the one arm dip and hand stand deficit pushups

  • Swolefessor,how do you explain that one arm dumbell row is so fucking taxing.more then pendaly rows,iv done them 8-12 reps btw.even my obliques are sore the next day.

  • Just lift the weight that makes you feel that you did enough…don’t compare your body with others….not everyone have equal strength..and rock it…��

  • Hi Gary, I’ve noticed in your demos your thumb is pointed forward when holding dumbbells. Is that for better grip or more stability? or just a preference? Thanks!

  • Hey Steve. I’ve read from other fitness experts that it’s dangerous for older lifters to lift heavy weights as this could cause damage or tears to the heart tissue. What are your thoughts on this, as I am 50 years old and I love lifting heavy and would like your opinion.


    1)Bench press = 4:05

    2)Incline bench press = 4:45

    3)Overhead Press = 5:40

    4) Weighted dips = 5:55

    5) Wighted chin-up/pull ups = 6:20

    6) Pendlay Row = 6:35

  • I’m hitting 190 on incline for 5 with one rep in the tank, swear to god no cheating. 135×4 OHP for one heavy set. And most I’ve done in flat bench is 205×3 wtf

  • The first thing to come to mind is safety. Lift to correct any muscle imbalances. Then after this lift with strict form targeting as much as possible the muscles trained. All of the topics covered in the video is great advice and to add to this for more intensity you should increase your volume of your workout by increasing your sets while pausing your reps during the contraction phase of the exercise until failure.

  • Heavy weights build fast twitch muscles, which makes you fast and strong, while light weights build slow twitch muscles which builds endurance, basically

  • Heavy weights fuck up your body in the long run. Lightweights, more reps until failure has the same muscle gains. Basically whatever weight you use, even if you were to use body weight, the more reps you do, the more results you will see! Also using a lighter weight, you are able to do your reps properly ��

  • Not tryna be a dick, but the bloke does a 100 lbs chin up and barely has an impressive physique. Starting to think weighted chins aren’t all that..

  • This is idiotic right to the core You can’t just put causal claims on strength relations to hypertrophy…… I bench 2,4x my body weight and I don’t look too much more jacked than you stop the nonsense Greg

  • This is a question regarding 5:08, which I hope someone can answer. That’s a total of 12 sets for chest in one workout. Isn’t that too much volume? If this is repeated in another day of the week, that makes 24 sets. In another of Jeremy’s videos (as well as videos from other fitness channels), he explains that too much volume actually kills gains. And if I’m not mistaken, doing more volume one day a week is not nearly as good as spreading out the volume over multiple days in a week, preferably 2-3 days a week.

    So, what to make of this?

  • FUCK���� there’s like 3,8 comments here and pretty much all of them seem to have differing views…I’m just new to strength training/weightlifting and I just want to add muscle to my upper body,I have a set of Dumbbells that each came with 4x 5Kg plates,2x 2,5Kg Plates and 2x 1,5Kg plates…now when fully stacked they each weigh 14KG, all I want to know is should I go the full Monty by stacking each to the max with less reps or should I start with the light,say 2,5 KG with many reps…??? Which one would be best??

  • it’s just a 6 minute video of him saying “you should do both, let’s look at how to utilize them, do dropsets, you should do both, let’s look at how to utilize them, do dropsets..” and then he repeats. So I’m guessing do dropsets then? I’m like this really scrawny dude, need advice that’s a little less vague than this, anyone?

  • I totally debunk this theory,d heavier u go the more mass u get and add up,I tried it d more I went heavier the bigger and muscular I became,,,i could feel d pumps and vains showing,,so to me d heavier d better and more figured u become

  • Getting stronger is just made simple in Greg’s program bc it only focuses on 4 main exercises and building strength on those exercises thus allowing u to gain muscle more efficiently

  • If ur working out an hour a day every day that’s prob too much volume lol, Greg if ppl are telling u that than I think they need to consider how much training volume they’re bodies can handle before they try and get stronger

  • The muscles, I personally go heavy are Chest, Back and Legs. The rest i don’t really load much. Helps me, and also i do a little core before every workout, you know just to tighten the core!

  • Light weights… i do 4 sets of 10 with 5 to 7.5 kg.. 3 days workout with day 4 rest then repeat….. 4 nutrition meals / day for muscles gain… will put in the work & let’s see by 3 months if any change happens

  • New video!!! With the strength standards to build your best body. Oh and we just hit 300k on Instagram. The daily fitness posts paying off. Make sure to get all my fitness tactics by adding me on instagram http://instagram.com/gregogallagher

  • Heavy weight when I was a young man worked out OK however I had tore muscles and had sprains strains in all sorts of things and when I was young we shrug them off for the most part but now those little injuries are letting me know they still exist but they never healed and the guys it won’t light weight they look better now than the guys went to heavy weight and in fact they’re in better shape because they have longer muscle fibers and they don’t have the injuries there’s no downside to using light way you burn more calories alsoOne of the best exercises I’ve seen is from a woman called classical stretch she does a whole bunch of whole body exercises and it looks completely ridiculous and light weight but just try to do it you’ll be on your ass half and puffing like an old cigarette smoker classical stretch I challenge you

  • That huge black man who is squatting all that way with moving over 900 pounds do you want to talk about heavy weight and that doesn’t include himself which is another 250 so he’s moving or squatting rather over 1000 pounds that’s crazy

  • 4:11 I disagree that heavier loads r easier to take close to failure.
    BECAUSE only if u have a spotter
    And usually u compromise form.

  • Amazing content! Im glad you explained the correlation between height, weight, and your muscle measurements. Im 5’6.5 with 16’s at 170 pounds. The short arms definitely create that illusion of size. Its like putting a big fish in a small pond.

  • God can press 100000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 pounds with 1 hand

  • Hello.
    I started new I want to increase my weight so should use heavy lifting or light lifting need help which one beneficial for me?

  • Lol I hate the people who diss this guy and call him a pretentious douchebag. Lmk when you can do 100 lb Weighted Chin Ups And Incline Bench 315 x 5. Lmk when you’re living in a mansion because you sold programs to over 500,000 ppl who benefited from you. Lmk when you’re getting girls and not being a basement dweller and internet troll LMAOOOOO

  • Light weights..Only 60% body weight,high reps 12/ 15.Do it SLOW Always & I mean Slow. Aim for count 10 up, 10 down..,Genetics will determine your success.. Plus diet..Eat lots fruit /Vegs 3,4 times a day,,Pure clean Water,Not Tap, 3x week will do. Add swim 2xweek 1000mts for Cardio,.Dont bike walk run REST 7 hrs a day..

  • This video is depressing me. I’m 53 and my heavy lifting is very much behind me. My body just can’t take the pounding any more. I have a great workout in place, it obviously hinges on more volume now. My weight is capped. I’d love to hear more on what to focus on and how to preserve muscle in my older years.

  • It seems to me that a strength standard for any exercise could better be expressed as a % of body weight. A smaller, lighter weight person may never be able to approach the weights you mention, and still realize gains by progressively increasing the weight, reps and sets. This seems to be your consistent message.
    I don’t know how much you weigh, but at my age and body weight, the weights you mention are not realistic. I constantly receive compliments for how I look, how I carry myself posture, energy, etc., and will never move the weights you are able to use.
    I also see people working out and trying to move weights so far beyond their current capacity, that are causing a loss of form, and may lead to injury. What am I not understanding in this current message?

  • Dumbell strength standards:
    Row 150’s (68,2 KG) for 12×20 (with straps)
    Seated shoulder press 80’s (36,4 KG) ×10
    Bench press 100’s (45,5 KG) ×10
    Romanian deadlift 100’s (45,5 KG) ×10

  • I started doing ice-cream 5×5 in September, I was weak af, I was doing bodybuilding split before.
    These are my lifts:
    Squat: from 60 kg x5 to 140 kg x 5
    Deadlift 60 kg to 160
    Ohp 30 kg to 70
    Bench press 50 kg to 90
    Weighted chin ups nothing to 40 kg
    Bent over row 60 kg to 110 kg
    As you can see my bench is poverty. I look pretty muscular but not satisfied with my pressing strength. Any recommendation to improve it?
    Cheers m8.

  • Id say thats about right but still this video isnt about telling someone if their strong for their size your more less just sayin what u think people should be lifting to be considered strong and for those kind of numbers to newbs can be really discouraging i think calisthenics is a great way of getting strong all over and functional before getting into heavy lifts and snapping your shit up lol

  • Marcellus what do you think about Paul Carters post on ig about bulking cutting? he makes a good point even as an intermediate I didn’t really go through those cycles. I think that will benefit me once I’m in the advanced stage of my lifting career.

  • I’ve been lifting light weights for almost 3 months
    180 push-ups a day and still small arms and people would be willing to say,,patience” lmao tomorrow I buy heavy

  • i do medium weight, 14 to 16 reps as fast as i can, explosiveness without jedpodizing correct form
    60 to 80 second rest period. 4 sets total. reach faliure after ever set.
    seeing amazing growth.

  • Real ones know the answer is to go heavy and do lots of reps. It takes a strong mindset and a pretty high level of training, but that style is used in every top level sport involving lifting whether it’s bodybuilding, powerlifting, weightlifting, strongman, etc. I mean like set of 8-12 where each rep feels like a legitimate struggle.

  • I’m hitting all of these numbers and a little above. But there are girls who are powerlifters that weigh like 132 and deadlift around 515.

  • In some of your other videos, you talked about RPE and not training to failure every set. If you are not training to failure, how should we go about progression? How do we know when we are ready to inc in weight?

  • My family laughed when I told them I was going to burn fat with Vixen Fat Loss, but then I showed them the results. Google Vixen Fat Loss to see their reaction. (You should see their shock!)

  • Quick question if possible. Which are better bicep builders, strict curls (curls standing against a wall), standard barbell curls, or does it not really matter?

  • Really wanna do barbell curls but it just fucks up my wrists too much man. Any suggestions? Reckon I’ll have to settle for dumbbells

  • For someone who only strength trains, 1-5 reps in high volume, gaining size wouldnt be the goal. So hitting these goals would become easier over time. For someone who trains more for size in the 8-12 range these goals would become harder over time.

  • I just want to build muscle during covid and all I have is 8lb and 12lb weights��. I’m a former figure competitor so I have strength. I’m a mom now and it’s been so long since I really weight lifted I’m hoping to get advantage of it being like my 1st time all over again

  • Don’t lift too light, but if you find yourself cranking out 5-6 reps then having to take 4 days off, fuck science, lift lighter twice in the same period, win.


    1)Bench press = 4:05

    2)Incline bench press = 4:45

    3)Overhead Press = 5:40

    4) Weighted dips = 5:55

    5) Wighted chin-up/pull ups = 6:20

    6) Pendlay Row = 6:35

  • Professor Swolefessor, I’ve been following your channel for a while now, seen all your videos, and been following Jason Blaha a long while now too. So with both of you teaching me a lot on fitness and how to make a full body program, I make one of my own with the bread and butter movements. And since I can do weighted chins and dips, (with like 30 lbs for 3×5 while weighing 190 lbs) I included these in my full body routine. So I’m just gonna put my program right below here and all I’m begging you to do (Since Blaha never responds because he had too big of a following) is if you could PLEASE for the love of god tell me if I could run this successfully (and yes I’m still considered a novice based on my main lifts):
    Full Body A:
    Weighted Chins3x5
    BB Curls3x8

    Full Body B:
    Weighted Dips3x5
    Pendlay Rows3x5
    Cable Crunches2x15

    I would really really appreciate you reading this and giving me any of your feedback on it. Much love for the amazing videos bro, and keeping doing it! ������

  • By these standards I’m not very strong. I have more endurance anything. Anything since I’m a runner. Guess it’s more time in the gym for me!

  • thats not even a chin up its a hammer grip pull up wtf also the dips in the background man you stop at 50% of the range of motion and the superhero status dip looks like his elbow will pop out soon

  • Is very good video it’s quite educational as well this is my take heavyweights increase power light weights increase strength and muscle endurance now mind you I’m not saying one is better than the other it just depends what you’re looking for now some sports like powerlifting or football you need that power that explosion soccer and gymnastics you utilizes strength and endurance being the fact that I had Been in gymnastics throughout the years I’ve continued using light weights thank you so much for this video I highly recommend y’all have a great and stay well

  • Listening to your voice is a chore. It’s like a kid being forced to read aloud in class. Did you want to do this video? Practice public speaking.

  • Both are best this worked for me I did 10 reps 3 times with heavy weights and then did the same with light to pump the muscle and worked

  • I did not enjoy this video because I wasn’t in the arm slideshow but it’s cool. Just ordered some synthol off amazon. I’ll be in the next arm video

  • i just thanks you personally because i don’t have heavy dumbbell at my house and confused on how to i improve my muscle…but thanks for you i get a lesson from ur lecturer

  • Hey guys anyone got any tips to get me out of this situation? Basically my right arm is completely dominant compared to my left, way more size and strength, more internally rotated and generally contracts better. When I go into movements like heavy bench and dips (even just body weight) I feel a nerve getting trapped (funny bone) on the eccentric phase of the movement. Except what’s weird is if I use an isolateral movement like a dumbbell where I can use one arm at a time my left arm has no issues, I’ve also tested it on a one arm chest press and cables. It doesn’t seem like a strength issue really as I can actually push some decent weight when just doing my left on its own, but then when I go to use a barbell or even a press up I get this horrendous snap that obviously stops me from progressing as the muscles aren’t even contracting in my arm. Really weird.

  • Yep, completely agree with everything you’ve said man.

    My arms are now in the 17-18 inch range at 5’10, people compliment my arms quite a lot. I attribute a lot of that to getting stronger on the big lifts.

    For example I’ve now taken my close grip paused bench press to the point where I can do 225lbs x 10, 245lbs x 6 and 265lbs x 3-4.

  • Jason Bloho is Racist against minorites and especially African Americans youtube do your research before you link up with this closeted Homosexuals

  • I should ADD <40yrs in the gym All Heavy Free wgts.. Had a stroke. Recovered,Learnt lesson Change to light,,Do swim & gym 2xweek & Gym Only 1x week Do matrix system in Gym, Go "Heavy"1 a month Body weight only.Previous was Bench, squats. 140% Body weight >200%+ B/W.

  • Damn I must have incredible genetics, I have only been working out for a month and can bench 1.2x my bodyweight for 6 reps. I’m 16 6″0 and 150lbs.

  • quick question! I’m chilean and we use Kilograms, if I just convert everything will the proportion/status be the same? for example for the weighted chin-up: I’m 65kg so if I do 20kg chin ups would that be ok for the starting status?

  • just read your program and theres one problem: it assumes that people dont want to be in the gym often you prescribe no more than 3 days in the gym per week, but what if someone loves working out and wants to be there for 4, 5, or even 6 days a week?

  • Let me see now, spend 10 minutes curling light weights to failure or spend 30 seconds curling heavy weights to failure? This is not a difficult choice.

  • The perspective to consider is constant TNT (time under tension) and absolute focus on the muscle that’s being worked. That gets you to failure whether you’re training lighter or heavier. Some people move the weight too quickly, pause at the the beginning and end of the movement thereby removing tension on the muscle, and are not mentally focused on what they’re doing.

  • Damn I didnt realize you were the metroplex too.
    shiet you must get annoyed by some of the stuff you see at some of the hardcore gyms.
    Some of those places are bad ass fuckkk but you also encounter so many quintessential bros at these places.
    Like your BCAA vid you totally see everyone using those garbage supps at these places
    You’re like the anti cookie cutter in those places I bet. I used to go but can’t stand it anymore

  • I used to lift heavy for up to 6 reps for years. It did alright but then my joints/back/tendons got achy and i started to feel like an old man complaining all the time. Swapped to higher reps 15-30 for everything.

    Slow and controlled feeling the muscle in every rep. And only doing 1 to 2 working sets each exercise in full body workouts. Muscles blew up in size, especially legs, in and out of the gym in 45 minutes, inflammation completely gone, no more zombie feeling.

    I feel amazing! The key is to do rest pause/beyond failure. Lift moderate weight controlled to absolute failure for 15-30 reps, take 3-5 deep breaths and then go again to failure. Done with that exercise, take a rest and move on to next.

    Stop squatting heavy weights if you want huge legs. Pick up a dumbell and start doing goblet squats hiit style 20-30 reps at a time and do 5 to 10 sets. Do it every 3 days as well as hamstring curls, legs blow up.

  • RIP I can’t even do my body weight for one rep… I’m 170 pounds and on the skinnier side. I can only do about 140 pounds and that’s for flat bench not even incline. I have made progress tho. I used to weigh 155 and could only bench 115

  • I think it depends on several things, your age, body composition and goals man… For a powerlifter it could be shit and for a bodybuilder it simply wouldn’t matter… But anyway good tips as usually man, keep going!!!

  • Anyone wanting muscles just pick up anything thats heavy FOR YOU stop looking online just do it. You know what i started on a few months ago 5 whole pounds and whatever the nuts and bar weighed on top of that which is probably 6 whole pounds i’m 6’4 fat too and never really lifted weights sure i’m strong in the way of being able to use my full body fat guy muscles but not true strength in the way of lifting stuff in work out i can lift 20 pounds but can’t use 20 pound dumbbells during a workout but now i can it took about a few months to go from 5 or 6 pounds to 20 pounds. Only one dumbbell i switch arms i do 10 on each switching up until i do 30 i do this 3 times or more a day bicep curls only or something i add some other workout with it and no leg workouts i can already walk 20 miles in a day with no leg soreness so i have nothing to prove to myself with leg workouts so its kinda pointless. I have a friend who is obese and looks at these videos for excuses and ends up fucking up basic workouts then googling and claiming my method is wrong because 18 losers got together 30 years ago to do some stupid test who gives a fuck everyone is completely different look at diet i lost 17 pounds of fat in 2 weeks it wasn’t water weight either but sometimes people can’t do that don’t worry i had doctors who just told me it was extreme but helped my fatass obese ass to lose weight look at my friend he fucks up all of his workouts and diets just for excuses to eat like a fat fuck which is going to kill him later on instead of just picking up some light weights he thinks that you need to start out on the highest weight or your a bitch because some high ego person online said so its soo fucken stupid he once showed me how he can lift 60 pounds this friend did some jerking method while spinning half way to lift it up that’s called twisting your spine like a moron method everyone needs to stop acting like there a pro because they read something online or watched some high ego prick on youtube then they think they can do everything like a pro gym rat when actually there still fat as hell and slim in the arms.

  • buddy am i right? high weight low reps equals dense smaller same mass muscles that is true and low weight high reps is what bodybuilders do to get muscle fibers to be less dense than average man strong, men like worlds strongest they do high reps high weights or single extremely heavy reps

  • DB’s running congruent with BB is the best
    Edit:doing RDL’s with DB feels “better” to me. Pulling your hands to your sides at the top gets a great squeeze all across the back.

  • These standards are way top high for some. I am 6.3″ and only 170lbs. The most I benched was 225lbs x4 few years ago, I am sure I can’t do that now. I’m pretty sure it would be heck lot easier if I was only 5.8″ at weight 170lbs less extension and more leverage. You gotta consider the height into your equation….

  • Dumbbells are over looked and it’s a shame. They are BRUTALLY effective. One thing I do with dumbbells…instead of waiting around to do sets…or if the gym doesn’t have heavy dumbbells…I slow the TEMPO.(Marine Style.) Each rep..hold for 4 seconds. Insanely tough and insane pump. Without a beard..you kind of look like old school Hulk. I dig it.

  • According to your standards Benedikt Magnussen is barely strong for his size. His bench press actually falls short by a couple pounds. That’s a little off for me. Maybe you only prioritize skinny athletes. Maybe you meant to say “strong and healthy.” Your numbers just seem too closed minded.

  • Disclaimer: Bodyweight goals become hard to hit when your heavier. Eddy Hall doesn’t even hit 3x bodyweight so I find these standards arbitrary

  • This is just stupid. You can’t have the same rest days or sets for both weights. Bigger weight needs more rest and less sets. You can’t train three times a week with big weights.
    I tried both, both are good but higher weight is way better, unfortunately for joints. But as I said, you must change frequency and volume when you change weight.
    6 to 12 reps are the best. Except Toney Freeman bodybuilders use 6 to 12 reps. What study do you want? You already have the biggest study.

  • so, for example
    i do biceps curls, 12.5 kilo (27.5 pounds) dumbbell, (all exercises 12 reps x 3 sets with about a minute rest in between sets, i do other reps in between rest)
    triceps same as biceps
    shoulder, all 3 muscle groups, (back middle front) 7.5 kilo (i know this is not a good weight, but above it i fail my 12 reps)
    neck/traps 12.5 kilo
    upper back same 12.5 kilo
    all are close to failure, and i do these every other day, i switch lower/upper body, so i exercise every day, for about an hour
    i can’t find what weights to use, so i just started with some and aim to failure
    is this wrong?
    been doing this for a month now, i think
    i need a trainer i guess… but corona….

  • New subscriber here. So I always wondered why I weigh so much higher than I look. I’ve been lifting for about 4 years and my best squat is 350, dl 450, ohp 190, chin up 80, bench 290 I know the numbers aren’t that great but I don’t think I have the best genetics yet I weigh 190 at 5’9″. I fit into a medium t-shirt and a 30 waist jeans. I guess I just don’t feel like I have that much muscle.

  • The Standing Press should’ve been included in this video. Otherwise, this is a video I always come back to to check up on my progress. ��

  • Does hyper mobility in the elbows effect arm development? Because my elbows hyper extend naturally and I can do 5 reps with 135 lbs of added weight on weighted dips with a lockout on each rep and my triceps are dog shit.

  • Are you joking? I was watching trying to tell if he was joking. I don’t think he’s joking, he’s trying to be serious with this insanity.

  • I literally made 1.25kg weights feel like 9kg weights today, try different angles & lets just say your reps don’t start until you feel pain, and squeeze the hell out of your biceps.

  • 1) Snatch Grip Romanian Deadlifts
    Since we are doing Romanian style so the poundage will be not equal to a regular DL and Snatch Grip for upper back hypertrophy…

    Overhead Press
    Prolly the best upper body exercise…

    Dips (or Bench Press if can’t do Dips)

    Best upper body exercise without weights. If you can’t do Dips then do Bench Press. But Dips and OHP goes easier on shoulder joint than Bench Press…

  • i also heard heavy makes more dense muscle too but no necessarily bigger. idk been doing barbell training for just about a year going heavy, i built muslce like i never have done b4. but i might try lighter weights with higher reps.

  • Yeah buddy! I prefer heavy weights! But I’m so slim my heavy weight is your light weight, check me out and let me know! 140 lb hardgainer here!!

  • I admire Kinobodies` marketing. Of course, lifting that much weight is impressive for the average person. However, your ability to do pullups+50% bodyweight might not transfer into hypertrophy if your form sucks. Max effort lifts do more harm than good in most cases. Any serious lifter knows that.

  • This video will give you an awesome workout you can use to help you build muscle. If you like this video here is another video of mine that offers another great workout… https://youtu.be/iywzFpW4Rpk

  • Have you thought of giving a shot and do it lets say 12 weeks high volume curls and extensions in addition to your compounds. I get what you are saying in the video and its true getting stronger on compounds will definately grow your arms. But some people swear by doing isolation too. That 2 combined together gives best results.

  • Nice to finally see someone emphasizing strength on the compound movements instead of going through a list of fluff and pump curls and extensions.

  • This guy is SO MOTIVATIONAL. He has changed my life!!!!!! I’m 50 years old and have a better body than the one I had at 20 because of Greg.

  • Great video as always. I try and tell people at my gym all the time that they need to progressively overload on the big scary compound movements to see arm development, but for some reason they don’t think their arms are working or getting stimulus by doing compounds ��������

  • your trying to tell me I should be able to lift 480lbs on deadlift at afe 16!??! hahaha alright… if your training for SIZE disregard all of this strength double your weight shit

  • hey man any thoughts on doing heavy thrusters (front squat + overhead press) and I don’t mean crossfit style where you only care about higher rep numbers and shitty form, I’m thinking on heavy sets of 3 or 5. I feel that real strength comunity don’t give much love to this exercise maybe because of crossfit boxes where they butcher the foundation of the sport and I’ve only seen olympic weightlifter use it and some similar variation in the strongman training

  • Deadlifting 3 times your body weight, and squatting 2.5 times your body weight is a really high standard for any natural lifter to achieve! Now if your a steroid user, then that is a different story!

  • This makes me feel great about my strength in everything but the dumbbell rows. Our gym only goes up to 125s and i can row them for about 12 reps…looks like that’s not quite as much of a feat in the eyes of some as I thought!

  • I’m so sick of every trainer telling me something different, do this, do that, blah, blah, blah,, I’m just going to grab a bag of chips and hit the couch and watch some tv..screw weightlifting. What a waste of time.

  • I was reading your article about 3 day workout a week for better gainsWould you advise a 3 day week for military and cardio bodyweight excersiseOr would you advise an extra day for weights as bodyweight and cardio are less stress I do 3 days of hard cardio about an hour non stopI ask because i seem to have lost loads of weight im looking great, But im not feeling as strong as before, i do sprint a lot

  • you do realize despite being an unemployed bum and pathological liar, Blaha is a known racist that used to post on white supremacist forums right?

  • Very impressive.  Going that heavy on the seated dumbbell presses, do you think perhaps you should wear a belt for stability to protect your lower back from over-arching?  Very impressive on those dips with 180, seeing as I’m guessing you weigh what?..about the same?  That’s hoisting up about 360lbs!  You do have very big and very long-headed triceps.  Great efforts!    

  • I’m one of those where my seated dumbbell press has always been an atrocity. With that being said, what do you think strengths standards should be for standing dumbbell presses?

  • greg 2 questions: 1) do you do any type of soft tissue work like foam rolling? the thing is, when i try to squat i always fall backwards, i can’t do it without elevating my heels.. let alone do one leg squats… any tips for this?
    2) i’m currently doing chin ups with an additional 65lbs, however, i can’t seem to have a good grip on the bar anymore and my grip fails before my back does, what do you do for a better grip? thanks
    btw, very impressive dude