weightlifting

Every good exercise program will most likely incorporate squats at least once a week, but that begs that question:

How much should I squat?

Unfortunately, the answer is a bit complicated.

Determining how much weight you should squat depends on your age, gender, and your body weight. But you also need to take into account what your fitness goals are when it comes to resistance training.

Below, we will overview the average squat weight for males and females along with some basic guidelines on how to perform the squat correctly.

Key Takeaways

• To date, there has been no study researching the rarity of a 300-pound bench.
• It’s estimated that one in every 30,000 males can bench 300 pounds.
• Estimations also show one in every 10,000,000 females can bench 300 pounds.

300 lbs — or 136 kg if you’re nasty — is the upper echelon of upper body strength to many. Who cares how many pull-ups you can do? Just bench 300, and you’re a legend!

Truth is, nobody knows how rare a 300 lb bench is because no study or census has ever checked. We can, however, begin to guestimate how rare it is…

Building an upper chest big enough to sing opera from is a dream for most – myself included. That said, it certainly is much easier said than done.

Building a large chest, in general, will take a lot of determination and a tremendous amount of effort. Luckily for you, I have a 374-pound incline bench, and I have spent months building that to that point.

So let me show you the 9 best upper chest exercises.

Ah, yes, the squat. Known by some to be the “King” of the lifts – or at least the Jack if you consider the deadlift as well. But with great power comes a great risk of blowin’ your back out!

That’s why it’s crucial to learn how to do it properly, so tighten up that lifting belt, and let’s learn how to barbell back squat.

The “Big Three.” You’ve heard of them, you’ve maybe even tried them yourself, and – by now – you probably know they require a lot of strength. But how much does the average guy lift?

Just how much the average man can lift depends wildly on which demographic you look at. For example, men in third-world countries appear to be stronger due to them having more hands-on jobs.

But before we delve too deep, let’s look at the Big Three.

Any good exercise regimen strategically targets every muscle group in the body to develop strength and build power. When it comes to hitting your back muscles, your routine should include deadlifts, lat pulldowns or pullups, and some variation of a row. 

If you don’t know much about the different types of rows, you might be wondering whether it even makes a difference which type you decide to add to your program. It absolutely does!

Below, we’ll overview two of the more common row exercises, Pendlay rows and bent-over rows, and the cases for and against each of them. Check it out!

Like most guys at the gym, you want to build massive biceps. But there’s nothing more disappointing than hitting your biceps hard for years and not even adding an inch to them.

Well, maybe you were doing the wrong biceps exercise. Let’s figure out whether the barbell curl or the dumbbell curl is better for mass.