I was thinking last night about how training is made up of different stages in a way, and I thought of a pretty good way of finding out what level of a trainee someone is.
People who talk about training often categorise people as being either; beginners, intermediate, or advanced.
But there seems to be a problem when it comes to finding out which group you belong to. I mean does 10 years training automatically make you advanced? I don’t think it necessarily does.
So I have thought of a way of finding out what level you are at.
Before I get flamed this is just a rough idea and not written in stone but I think for most people in gyms, its true.
Please note this is a rough guide to how the weights you lift in the big 3, reflect what level you are at. It is probably correct for most trainees between 190 and 230 lbs weight, I think we can allow an upper and lower limit here. Obviously a 500 lb genetic freak will never be a beginner as such.
Here it is;
NB (Each lift has an extra plate per side for those who didnt already notice)
Beginner/newbie - Level 1
Bench press- with one plate per side (20kg or 45lbs) - They may add smaller plates to the bar of course but in their regular workouts they never seem to press with 2 x plates per side.
Squat - With two plates per side. They never seem to reach the squat with 3 plates on each side that looks much more impressive, they add on smaller plates and almost get to it but they are not able to do those mighty 3 plates.
Deadlift - The big lift, the daddy, and here the beginner quickly reaches 3 plates per side, usually. This is 140 kg or 315 lbs. I never see beginners going above three 45lb plates per side. They might add on a few 22.5lb plates but dont often get above it.
Intermediate trainee/ level 2
Bench press- with two plates per side. Again working up to almost the weights of 3 x plates but not able to do that weight yet.
Squat- With you guessed it 3 x plates per side. Again working up to bigger lifts but still a bit away from comfortably doing 4 plates
Deadlift- Again we go up a plate from the beginner and from the other two lifts. Intermediate trainees are usually pulling 4 plates per side (180kg/405 lbs) heck they might even get a 450 ok. But the 5 plates a side is just too much to consider yet.
Advanced/ Strong/ allowed to bend bars - level 3
Bench press- 3 plates per side is light work and again they add on 20 or 30 lbs more or whatever else they might achieve in their lifetime.
Squat- 4 plates per side. Yep a pretty big squat, which take a lot of hours in the gym to achieve. Those who frequently rep out with 180 kg / 405lbs are advanced. Those who do 450, well they are more advanced.
Deadlift- 5 plates per side. A big pull. Not many people can lift this off the floor with relative ease and not be strong as a bull in pretty much every lift.
Ok so its not rocket science, actually its no science at all its simply an idea based on real world experience. Basically when you increase your lift by another plate per side you have reached a new level.
Obviously we could say there is a super advanced level and there are people there, but not many, so I think this about covers most people.
So there it is. See which category your lifts fall under, and try to get to the next level. Once you go up a level, your physique is able to go places you didnt think it could.
Thoughts…