Viking Dan
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How much am I really lifting?Always wondered for bodyweight exercises. Here's the answer:
| Quote: | Q: Since you are also lifting your body weight, how do you calculate the actual load during some of the key exercises such as squats or chin-ups?
A: Aw, finally a good question! It's true, more precise calculations are required to take into account the average weight of individual body parts. Let's review some data from Hartmann and Tunnemann's excellent text Fitness and Strength Training for All Sports:
head...7%
trunk...43%
upper arm...3.5%
forearm...2.3%
hand...0.7%
thigh...11.4%
lower leg...5.3%
foot...1.8%
In squats/deadlifts, you do not include the feet or lower legs - take 86% body weight.
In chins/dips, you do not lift the hands or forearms - take 94% body weight.
So, for example, if a 200 lb. individual squats with 225 lbs. on their back, they are actually lifting 397 lbs. (calculation = 200 x 0.86 + 225) If that same person performs chin-ups with 50 lbs. hanging from a chin/dip belt, they are actually lifting 238 lbs. (calculation = 200 x 0.94 + 50) |
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BlackLabelSimian
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Very interesting. Thanks for posting it, Dan.
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Viking Dan
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Pushups are about 65% bodyweight btw.
This puts pistols at abt 93% bodyweight...per leg...if you don't hold onto anything.
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BlackLabelSimian
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Cool. I was always kind of curious how much weight you're actually moving when doing certain BWEs without additional poundage.
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Viking Dan
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Here's some more examples:
Appropriating weight- Another important thing to note is that when figuring load you need to factor your bodyweight into the load. For example, you’re doing bench presses and they call for you to use 50% of your 1rm. Say your 1rm is 100 lbs and you weigh 100 lbs. First you need to determine how much of your bodyweight is involved in the movement. Here is a chart that will help
Bench press- 15%
Squat - 85%
Deadlift- 40-55%
Military Press- 15%
Reverse Hyper- 40-60%
HF Abs- 47%
Manual G/Ham- 90%
Machine G/Ham- 65%
Biceps/Triceps- 6%
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Carne Vorare
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Ooookaay..
dats why i have friends who r good @ math.
cuz i suck
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