The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:
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Requests for advice and / or encouragement. On basically any topic and for any scale of problem.
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Updates to let us know how you are doing. This provides valuable feedback on past advice / encouragement and will hopefully make people feel a little more motivated to follow through. If you want to be reminded to post your update, see the post titled 'update reminders', below.
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Advice. This can be in response to a request for advice or just something that you think could be generally useful for many people here.
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Encouragement. Probably best directed at specific users, but if you feel like just encouraging people in general I don't think anyone is going to object. I don't think I really need to say this, but just to be clear; encouragement should have a generally positive tone and not shame people (if people feel that shame might be an effective tool for motivating people, please discuss this so we can form a group consensus on how to use it rather than just trying it).
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How much muscle is ideal for a man? At what point does lifting weights become detrimental? What is the ideal proportion of body weight to be able to bench/squat/deadlift/overhead press for a man with healthy bodyfat?
Ideal for what? Detrimental to what? My effort to back squat 400lbs was detrimental to fitting into pants I had owned for years. If you're worried in a generic sense about health or injury, don't. If you're asking questions on themotte you aren't there yet.
That said, to try to answer the question: if you can't bench/back squat/deadlift 1/2/3 plates for a double at the drop of a hat, you should work on getting there. That's the absolute minimum for a male lifter unless you're under 5'2" or crippled. I don't care about %BW until you're competing in powerlifting. Percentages are dumb, aim for raw numbers until you get serious. If you can't do 1/2/3 plates, you should be putting on muscle to get there, not trying to math your way into claiming you are strong from the right angles.
Overhead press is a little more complicated, I would say that a bodyweight push press is the standard I won't let myself slip below and a bodyweight strict press is the goal I occasionally reach. I'd say being able to do the clean and push press casually at one plate is a good place to start.
How much is a ‘plate’? At least at every gym I’ve been to there are plates of varying weights.
Lmao. One plate as a denomination refers to a pair of 45lb/20kg plates on a standard Olympic 45lb barbell. So 1/2/3 is 135/225/315.
Thank you, here the weights are 1.25/2.5/5/10/15/20/25kg and the bar is 20kg.
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A "plate" is a colloquialism for the heaviest standard barbell weight size, 45 lbs (~20 kg). That also happens to be the weight of a standard barbell, so a "1 plate" lift would be a 45 lb bar with a 45 lb weight on each side totalling 135 lbs (61 kg). "2 plate" is 225, "3 plate" is 315.
For better or worse, being able to get at least one-rep of 225 on the bench often serves as a bright-line test between DYELs and intermediate lifters (novice lifters in between may struggle).
The NFL combine uses 225 for their bench press test on upper body strength; the NBA a mere 185.
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