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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 ˝ “

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 ˝

39

5

11

146

148

152

39

24 ˝

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