Beyond-Brawn-2nd-Edition

EXPECTATIONS—HOW MUCH MUSCLE AND MIGHT YOU CAN EXPECT…
Refining the 300–400–500
4.51 Few people slot neatly into the 300–400–500 threesome that is specifically
targeted at the male, experienced, very-well-trained and successful hard
gainer who is about 5'9" and 190 pounds. Height, bodyweight, age, gender,
limb lengths relative to torso length, knee-to-ankle (tibia and fibula) length
relative to knee-to-pelvis (femur) length, elbow-to-wrist (radius and ulna)
length relative to elbow-to-shoulder (humerus) length, muscle composition
and belly lengths, type of training, posture and neurological efficiency, among
other factors, influence how one body will respond relative to another, even
if all variables that can be controlled are kept constant.
4.52 As an example, while the 300–400–500 trio is a proportionate representation
of many well-trained men’s strength, some body structures produce
different proportions. A long-limbed person will likely have a deadlift proportionately
ahead of the squat and bench. A short-limbed person would
likely have deadlift strength proportionately weaker than the bench and
squat, even assuming the same level of application to the three exercises.
4.53 Next time you are in a crowd of people, scrutinize the great variety of interpretations
of the human form. We are all basically the same, but the range of
variation is vast.
4.54 To give you poundage targets that take into account age and bodyweight,
and thus to some degree height, here are more figures, again based on the
squat, bench press and deadlift threesome. e three powerlifts are used
because there are lots of published figures on them.
4.55 e figures are loosely based on sampling from powerlifting meets that had
at least some threat of limited drug testing. e highest level of performance
was ignored because such performance necessitates exceptional genetics or
serious drug assistance. e figures were further modified because they are
based on contest lifting.
4.56 e figures are based on competition powerlifting, e.g., bench pressing with
a pause at the chest and with buttocks touching the bench throughout the
lift, and squatting to parallel. Compare yourself based on the same technique
criteria.
4.57 Powerlifting contests permit the use of support gear (belt, squat suit, squat
briefs, knee wraps, and bench shirt) which inflate the squat and bench press
poundages. e deadlift does not usually benefit heavily from assistance
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