Is there a guide or any advice regarding what ratios should be used when trying to gain muscle mass in order to achieve desirable proportions?
I mean, I don't want to come out of this looking like Popeye, so I assume bench press should be more than what I could do for wrist curls (just an example), so I'm looking for ratios/guidelines.
For example, what should bicep curl be relative to bench press? What should leg curl be relative to leg press?
I suspect there's no absolute answer, but I'd love to get some opinions on this.
Thanks!
Exercise-to-Exercise ratios?
Moderators: Boss Man, cassiegose
Ratio
While there is no real ratio there are some guidelines to live by. Mostly your core or "full body" workouts such as squats and deadlifts should be some of the heaviest exercises that you do.
It all comes down to how big the muscle group is that you are working. For example you should be able to squat more then you bench press, and you should be able to bench more then you curl.
For different people different muscle groups grow at different rates. Don't be stressed out thinking that you have to bench 50 more pounds then you curl. That is not the case. Some people just naturally have bigger biceps.
Your body will always look in check as long as you work your major muscle groups, or core exercises, with more weight.
I wish you the best of luck with your fitness goals. Nothing comes easy but all good things are worked for.
Chris Creed http://www.FitN20.com
It all comes down to how big the muscle group is that you are working. For example you should be able to squat more then you bench press, and you should be able to bench more then you curl.
For different people different muscle groups grow at different rates. Don't be stressed out thinking that you have to bench 50 more pounds then you curl. That is not the case. Some people just naturally have bigger biceps.
Your body will always look in check as long as you work your major muscle groups, or core exercises, with more weight.
I wish you the best of luck with your fitness goals. Nothing comes easy but all good things are worked for.
Chris Creed http://www.FitN20.com
Note: You can almost always spot a body builder who neglects the core exercises and does isolation exercises exclusively. Those are the guys with the big arms and chest but pencil necks and almost no traps.
The pencil neck and lack of trapezius development is a sure fire giveaway that the body builder lacks core strength.
The pencil neck and lack of trapezius development is a sure fire giveaway that the body builder lacks core strength.
Thanks to everyone for their input!
Packard - I do not disagree with what you're saying. However, because I am fairly new to this, I want to do what I can to make sure I don't start off on the wrong developmental track.
Because this is a somewhat slow/incremental progress, and because I am kind of data/numbers kinda person, I just feel more comfortable with something less subjective.
I was also concerned, based on where I've started off, that I was out of balance in some areas, though physique, such as it is, was insufficient to make that determination visually. That will likely be more understandable shortly.
BigChris - Thanks for the guidelines. Good stuff to keep in mind! Honestly hadn't thought about it in those terms (I tend to get bogged down in specifics).
Swanso5 - Thanks for all the data! It's a lot to digest, but I think it will be very helpful.
It also makes me feel as though some of concerns may have been well-founded. Perhaps due to the type of work i used to do (which was steadily physical, though not requiring a great deal of strength), I believe I am, in fact, out of balance in a couple of key areas.
For example, assuming I understand correctly, I should not be able to use more weight on a triceps-isolating exercise than I can bench press.
Unfortunately, that is not the case. While the difference is not overwhelming, it does exist (by about 20%). I intend to adjust routine to compensate for that issue and reverse that trend.
Again, I have found everyone's input very valuable and greatly appreciate it.
Packard - I do not disagree with what you're saying. However, because I am fairly new to this, I want to do what I can to make sure I don't start off on the wrong developmental track.
Because this is a somewhat slow/incremental progress, and because I am kind of data/numbers kinda person, I just feel more comfortable with something less subjective.
I was also concerned, based on where I've started off, that I was out of balance in some areas, though physique, such as it is, was insufficient to make that determination visually. That will likely be more understandable shortly.
BigChris - Thanks for the guidelines. Good stuff to keep in mind! Honestly hadn't thought about it in those terms (I tend to get bogged down in specifics).
Swanso5 - Thanks for all the data! It's a lot to digest, but I think it will be very helpful.
It also makes me feel as though some of concerns may have been well-founded. Perhaps due to the type of work i used to do (which was steadily physical, though not requiring a great deal of strength), I believe I am, in fact, out of balance in a couple of key areas.
For example, assuming I understand correctly, I should not be able to use more weight on a triceps-isolating exercise than I can bench press.
Unfortunately, that is not the case. While the difference is not overwhelming, it does exist (by about 20%). I intend to adjust routine to compensate for that issue and reverse that trend.
Again, I have found everyone's input very valuable and greatly appreciate it.
When you are starting out in fitness it is a really good idea to embrace the concept of "balance".
In "balance" you will train all of your muscles to an equal degree. You should train for strength (6 to 10 reps/set) and do a reasonable amount of cardiovascular work (about 20 minutes three times per week).
After a few months you can start to make adjustments in your routine having made a self-evaluation of your advances vs. your goals.
In opinion "balance" should be the key word in all training. In advanced training I strive for balance in power (single reps to 3 reps), strength (8 to 10 reps), stamina (20 reps or more), and cardiovascular work (2 to 3 minutes of training--I do "wood chopping" with a kettle bell for 3-5 minutes at the end of every workout).
In any event as soon as you develop your body out of balance you lose functionality--something I think should be avoided.
In "balance" you will train all of your muscles to an equal degree. You should train for strength (6 to 10 reps/set) and do a reasonable amount of cardiovascular work (about 20 minutes three times per week).
After a few months you can start to make adjustments in your routine having made a self-evaluation of your advances vs. your goals.
In opinion "balance" should be the key word in all training. In advanced training I strive for balance in power (single reps to 3 reps), strength (8 to 10 reps), stamina (20 reps or more), and cardiovascular work (2 to 3 minutes of training--I do "wood chopping" with a kettle bell for 3-5 minutes at the end of every workout).
In any event as soon as you develop your body out of balance you lose functionality--something I think should be avoided.