Some years ago, I had the privilege of training a submariner who wanted to get a lot stronger for reasons I have since forgotten.
He was a stocky lad and respectably strong in the core barbell lifts when we met (knocking on the door of a double bodyweight squat, for example).
But.
The lad had a few gaping holes in his ability, all of which were preventing him from advancing past the “early intermediate” phase so many blokes find themselves trapped in basically forever. (It’s at this point many turn to steroids, incorrectly reasoning sticking a needle in their backside is the only way to get their lifts moving again).
His weaknesses were twofold, and both ultimately boiled down to him carrying too much bodyfat.
Contrary to what seems to be the prevailing opinion, body fat is not contractile tissue, ergo it plays no active role whatsoever in the execution of any movement within or without the gym.
Yes, fat people are generally stronger because they have to carry more muscle to move that bulk around and, to some degree, mass does indeed move mass – but being fat is not optimal for athletic performance or living to see your children grow up.
Enter: My other “strength standards”.
I’ve found them to be greatly triggering. Even more triggering than the ones I set for the four core barbell lifts. (Likely because they cannot be met if you are even slightly pudgy).
They are thus:
Bodyweight Pullups (wide grip): 15 reps in one, continuous set
Bodyweight Dips: 30 reps in one, continuous set
What is interesting about these is that men who are very light can manage them easily, but often tend to struggle to hit the barbell standards and porkier men (who I am one of) tend to be able to hit the barbell standards but not the bodyweight ones.
So, in this regard, they balance one another out; because to be able to hit both at the same time requires you to be both “strong” and “in shape” (i.e. not fat).
To preempt the inevitable shrieks from dunderheaded loonies that don’t understand nuance who have somehow found their way onto my list:
I’m not saying everyone who can’t hit the standards is fat and/or weak.
I daresay a sizeable proportion certainly are, but there are manifold and wonderful perfectly legitimate reasons that would prevent someone from attaining what I have laid out.
For example:
* Advancing age
* Starting training or taking training seriously late
* Injuries preventing the safe and proper execution of one or more of the lifts
* Participating in certain sports where strength training gives little return past a basic level
There are more, but those are a few that came to mind.
No doubt my detractors will still accuse me of being a thick ideologue, however.
No matter.
I am not equipped to help them overcome their desire to make me appear to be as bad as they feel. (That work is the sole purview of a registered clinical psychologist, in my opinion).
Excuse me, I digress.
Onward to the pitch:
Tomorrow (31st) at 23:59 is the deadline to subscribe in time to receive August’s issue of “The Phil Tyreman Letter”.
This edition pertains to strength training and, as well as the newsletter, subscribers benefit from my renowned “Virtually Unlimited Support”.
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Thank you,
Phil Tyreman