Category: Bodybuilding

How Much Can the Average Man Bench?

davidpwahr

Note: since this entry was first written in 2014 there has been some new data added to several sites on this topic that you may want to check out. 

  • Strengthlevel.com has a chart of bench press standards based on their users (nearly 6 million to date). 
  • Livestrong.com has a good article on how much weight the average man can lift.  They cite Lon Kilgore, a researcher at the University of the West of Scotland’s Institute for Clinical Exercise and Health Science as a source. 
  • My original research include information from Men’s Health as well as the Center for Disease Control in the USA. 

Somewhere recently I was either blogging or telling someone that at one time I was actually able to bench press 350 pounds (1 rep only, never tried again, and I need to find some documentation on this – you know how memory plays tricks I know I was at 315 once for sure).  Which got me to wondering what can the average guy press? Not important in the everyday world but I’ll bet that if you talk to someone who’s obviously muscular sooner or later you’re going to ask “what can you bench?” More than any other exercise or activity it’s the universal measure of strength in most people’s minds.

The truth, as best as I can figure from my research, is actually somewhat surprising for me. When asking “how much can the average man bench” the short answer turns out to be no one really knows because the average man doesn’t do bench presses and is considered untrained! This is hard to believe on Mondays at the gym, of course, when it seems that every guy in town is waiting for a bench, but I’m sure it’s true. So, from the few studies that have been done I’ve found that among those men who do bench press the stats look something like this:

Pounds the average 175-pound man (aka : average weight, average height is 5’9 1/2) can bench press at one time:

Age: 20-29 – 180 lbs

Age: 30-39  – 158 lbs

Age: 40-49 – 143 lbs

Age: 50-59  – 128 lbs

Age: 60-69 – 116 lbs

Note: taking an average from this gives the result that the average male, ages between 20 and 69 can bench press 145 lbs.

So, from the above I was way above average ranges, not only for my age group but for all age groups! Of course I’m above average height (in North America at least) and well above average weight as well. But, even at my heaviest weight, the fact that I could bench press more than I weigh (by about 70 pounds – you can do the math) also puts me well above the average man who cannot bench his own bodyweight. Of course, at least one article I read said that to be considered strong a man should be able to bench 1.5 times his body weight. In my case that means that currently I’d need to get my bench up to 340 pounds in which case I should just go for my old max of 350 lbs. Or, I suppose, better yet, get my weight down to 200 lbs and then I only need to get back to a 300 lb max! Since I’m several years older option two may be the most reasonable.  But I know that even in my current out of shape condition I’m still above the norm of any age group – not bad for a geezer!

Sounds like a new goal for me. Onward!

When Is a Man’s Arm Considered Big?

When Is a Man’s Arm Considered Big?

davidpwahr

Over the years I’ve often wondered how do my overall measurements compare to the average guy – specifically my arms (I know how my weight compares). As I probably  stated before, I’ve always wanted to get my arms to 18″ (flexed, cold) and always seem to fall just short of my goal. Yeah, sometimes life just works out that way.

Size Matters

Now 18″ sure seems a reasonable size when you read about pro bodybuilders with 20, 21, or even 22″ arms. Granted, the pros are more than likely exaggerating their size to maintain a certain mystique, maintain their ego, and even to “psyche” out the competition.  Also, their size is very likely beyond the normal, non-chemically enhanced person. There are also experts, such as Ellington Darden – one of my favorite workout “gurus” of the eighties, who say that because of improper measuring almost all arm sizes are exaggerated (especially with a cloth tape which can add a quarter of an inch to the circumference because of the width of the tape itself).

What is Average?

Anyway,  finding out the stats on the average male arm was tougher than I thought! There are several articles and discussions on the web and they mostly point back to the same one or two sources – Men’s Health magazine among them – and the answer seems to be that an American man of 5’9.5″ at a body weight of 175 has arms which are 13″ in circumference. What I can’t find is if that’s a flexed or unflexed measurement. My guess is unflexed since 13″ seems a bit on the small side to me for a flexed arm of a fully grown man, but I could be wrong.

Now granted I’m a little taller and a lot heavier than the so-called “average” man I’ve referred to above, but in any case my arms are significantly larger than 13″ even unflexed (about 14.75″ unflexed – 16 flexed as of this morning). I, of course, don’t think my arms look that big, but I imagine that’s common among those of us who workout to get both bigger and stronger, and hanging around gyms and guys who workout does mean that I tend to be around people who are, on average, larger than average. Heck, my former training partner’s arms taped at around 18″ and I’ve compared myself to him for years – even when his arms where “only” about 16″ and mine where in that average neighborhood of 13″ (was I really that “small” once?).

My Experience and Opinion

My own personal obsession with big arms, and bodybuilding in general,  was probably strengthened when I was first diagnosed with Crohn’s and my weight dropped to below 140 lbs and my arms shrank to 11″ (flexed! – I was literally skin and bones at that point).

However, all the above are just statistics. I think ultimately, a man’s arm is considered big simply when it looks big. I know men who are relatively short (below 5’10”) and have arms that appear massive (Google any male gymnastic team). But in reality, they don’t tape over 16″. Likewise, there are tall men (6′ or more) who appear thin, but their arms tape at over 17″ (think basketball players). Perspective plays a big role in appearance. That along with bodyfat percentage and muscle shape (see examples below). 

To Sum it Up

Keep lifting, watch your diet so that your bodyfat stays low and ignore the tape. You’ll be surprised at how big your arms look. If you want to find out how big you are compared to other lifters and “recreational” bodybuilders check out my blog post How Do My Arms Stack Up to Other Gym Bros and participate in my survey to add to the data I’ve collected on this topic.

Oh, and wear shirts one size smaller than you usually do. That’s the fastest way to get big arms. But for the secret to building big arms (which isn’t a secret) check out my post on the subject here.

I’m curious as to what other people think. When do you think an arm is “big?” And I, of course, mean in a solid, muscular way.

Onward!

NOTE: In September 2018 I researched average arm size again and found that 13″ still appears to be the standard for a 20 – 29 year old man. However, this number moves closer to 14″ in middle age (50+) presumably due to an increase in body fat however, not an increase in muscle mass. The 13″ arm is also based on a man of average height (in the USA about 5’9″. No doubt taller men may have naturally larger arms and there’s always that one guy out there who never trains but has the arms of a Mountain Gorilla anyway).

P.S. Do you wonder when a man’s chest is considered big? Check out my blog on that subject HERE!

Olympic gymnast Jake Dalton. Noted for the size of his biceps – but at a height of 5’5″ his arms likely do not tape over 16″ (note: since this post was first put up I have actually been in contact with Jake. As of 2021 his arms tape in at about 16″ (40.64cm). Though he still trains it’s likely his arms were larger when he was an Olympic gymnast). However, proportionately to his physique his build is impressive. (AP Photo/Charles Krupa)
The impressive arm of Peter K. Vaughn (@peter.kv on Instagram – check out his website ). On it’s own it appears big, but check the tape. At 16″ it’s not big by most traditional bodybuilding standards. However, excellent definition and muscle shape – particularly the peak of the bicep – contribute to the appearance of appearing larger than it is.
Here’s my arm at about the same size as Peter’s. It doesn’t appear as big due to my much higher bodyfat percentage and the relatively flat shape of my biceps. My forearm looks good though. For reference Peter and I are just about the same height (5’10” and 5’11” respectively).
Here’s my friend Ty Clifton, who is 6’3″ with a long, lean overall physique. On the left his arm measures 18″ and on the right 17.5″. Notice that the smaller arm looks larger due to the increased definition. Because of his height his arm needs to be larger than any of the others I’ve used as an example to appear to be big – which they are! (Photo courtesy of Ty Clifton on Instagram @bigcherryfit).
Proportions and Records

Proportions and Records

davidpwahr

While looking through my old training stuff I discovered that I weigh just about the same as I did in 2002 but much more than I did in 1995 (I’ve been keeping training/body comp records it seems since the mid 1980s). Kind of fascinating to be able to look back and see how far I’ve come and/or regressed over the years. Anyone else keep records from when they first
started? Do they motivate you today or depress you?

This look through my past also reminded me that many years ago I saw an article on “ideal bodybuilding proportions” which included a calculator (for men) to use based on wrist size to determine your “ideal” proportions. Well, a Google search failed to find the original article but I found a calculator which I think is close. If anyone is interested it is at:

http://www.bodybuilding.com/fun/drobson207.htm

Interestingly enough I never quite got to my ideal measurements but a lot closer than I thought I had. Just another half an inch on my arms and about 2 on my chest (and a couple off my waist) and I would have been there!

Planet Fitness or Planet Fatness

davidpwahr

I don’t know if I’ve discussed this but what does everyone think regarding Planet Fitness’ philosophy. At least their ad?

I’m torn – on one hand I think that no one should be intimidated going to the gym. Everyone starts somewhere and the gym should ultimately be a supporting place and no one who is trying to improve themselves should be teased or humiliated (unlike, oh I don’t know, a high school locker room). But, it also seems to me that they are encouraging people to put limits on their progress especially when I read reports of them telling people to leave because their t-shirts are too tight and making other people feel intimidated (this happened to a young woman). I agree that people shouldn’t be rude/loud/obnoxious in the gym (and those folks – usually guys – are there) but if there aren’t a few “after” folks around will the “before” gang ever move forward?

Granted, there is a time and place that showing off may be acceptable (see my earlier blog on “When to Show Off and When Not to Show Off” if you want my thoughts/rant on this) but the gym is not it. The gym is the place to do the work which leads to the beach, being asked all the time to help people move, etc.

I’d love to read everyone else’s thoughts.

Onward!

Why We Workout

Why We Workout

davidpwahr

So, today a thought occurred to me (odd, I know):

Men workout abs and shoulders to impress women. Everything else they workout to impress other men.

Now obviously this was written from a “hetero” point of view and a narrow one at that. I could have said something along the lines of “men workout abs and shoulders to attract mates, everything else they workout to intimidate rivals.” but that didn’t have a good ring to it. It’s narrow also because obviously there are women (and men) who are attracted to big biceps and strong thighs, but those attributes tend to be more hidden by clothing for most of us (though the difference between a solid butt and a fat ass is usually pretty self evident even in loose fit jeans and khakis).

But back to the topic, my point is that not all working out is done to attract a sexual partner. In fact, I’ll go out on a limb and say that most of it is not done for this reason. Let’s face it you see people of all sizes and shapes who are married and in love (or lust) even to the point of where you say “what does he/she see in her/him?” The rules of attraction are varied and based on a lot more than looks (though wide shoulders and a narrow waist will call attention to a man from across even a crowded room).

There are lot’s of reasons to workout, of course (health, self-confidence, etc.) and I’m thinking that “curls to impress the girls” might actually be one of the minor reasons.

What do you think?

Onward!

When To Show Off and When Not to Show Off

davidpwahr

As a roller coaster enthusiast I often spend my days off riding coasters and this July 4th Holiday was no different. I went with my brother and niece to Cedar Point (a large amusement park in Sandusky, OH. If you haven’t heard of it just watch the Travel Channel during the summer and it will be mentioned sooner or later) to ride their latest entry into the coaster wars, Gatekeeper.

I didn’t expect anything unusual to happen this day – other than a good time on “America’s Roller Coast” – but something happened that got me thinking about when is the right time to show off your hard earned gains in the gym and when is not the right time.

Now guys, let’s face it. There’s no real sense to  having boulder sized shoulders and bulging biceps if you can’t break out the old tank top on a nice summer day occasionally right? Even I have been known to wear a tank top or two back in the day (last week?) with the thought of “yeah, I look good” and there’s nothing wrong with this. So, as one could predict there were plenty of guys in the park in their tight Under Armour shirts and tank tops, clearly letting the guns out for some air yesterday. Hey, if I were still in what I consider “top shape” (which is a relative term for me) I might have done the same. No harm, no foul as they say. I should also mention that there were also a lot of gals doing the same thing, though they weren’t showing off their bis and shoulders but their, umm, pecs shall we say (again, no harm there either).

But here’s the interesting thing that happened. It turns out that there where a lot of scattered showers yesterday one of which happened while we were in line for Gatekeeper. Now as every dedicated coaster enthusiast knows you don’t let a little rain force you out of line. In fact, we knew that there was a strong possibility of rain and had come prepared (I was in a Nike “dry fit” shirt and sandals so that I would dry out quickly for example). So we’re in line and the sprinkle becomes a regular down pour. That’s when I hear my niece say “oh it’s raining and Mr. Six Pack has to take his shirt off.” From several rows away she had spotted a guy, who to be fair was in exceptional shape, and his friends who had decided to take their shirts off because of the rain. Now it was still raining so this wasn’t done to wring their shirts out or even to use the shirt to cover the heads of their girlfriends (especially since these guys seemed to be without dates at the moment at least). Nope, I think my niece was right, they just looked for an opportunity to show off their abs. “Oh well,” I thought, “if I was in that good of shape I might do the same thing I guess.” The line kept moving as people ahead of us got out of it to seek shelter and the rain continued. I then hear the comments of a couple young women ahead of me in line as they had notice “Mr. Six Pack” and I was a little surprised. Instead of hearing “wow, look at the build on that guy” I heard “Abercrombie model.” I followed their line of sight and sure enough, they were looking at Mr. Six Pack and his buddies. By the way, he was probably a little big for an Abercrombie model but not a competitive bodybuilder. I’d say fitness model size and shape for what it’s worth.

Now by this time Mr. Six Pack had reached a point in the queue where he could be seen by just about everyone in line (it’s hard to describe it was a corner near an open section). He’s there for a moment when one of his friends nudges him and says something to him and he looks around and I presume he notices that he is essentially visible to everyone. How does he react? Does he go back to his conversation? Put his shirt on (since the rain is letting up)? Or just ignore that he is so visible? Nope, none of the above. He smiles and strikes a bodybuilding pose (I should know the name of the pose but it escapes me at the moment but you’ve seen it a thousand times a single bicep flex with the alternate arm pointed to the heavens. Arnold was the master of it).

Now the women in line ahead of me have a different comment “yeah, he looks good but he also looks like a tool.” So where a moment or two ago they were enjoying his impromptu show (taking the shirt off) with one pose he lost their interest. Now he was several rows away, you couldn’t hear anything he was saying, he didn’t stand on a railing and force anyone to look at him, but by posing it was clear that he knew how he looked and didn’t mind that everyone was noticing him. This turned him from a “model” to a “tool.”

What’s the lesson to take away from here? Well, I think it’s simple. It’s okay to look good, and it’s okay to occasionally let others know you look good as long as you don’t let others know that you know you look good, too. There’s a fine line it seems between “nice” and “yuck.”

Let me know what you think.

Oh, by the way, I kept my shirt on the whole day – much to the delight of everyone else in the park I’m sure!

Stupid Weight Lifting Tricks…

davidpwahr

Okay, I probably shouldn’t even admit this one – but I tried something I hadn’t done in a long time but I’m curious if anyone else has done some odd or downright stupid things in the pursuit of muscle… So, today I had a long drive to drop off something to someone on the other side of the state – we met halfway, but it still meant a little over three hours on the road. Since I would be in car with essentially nothing to do but drive on the expressway and listen to the radio I took along a 15 lb dumbell and performed curls (one arm at a time) while driving to see how many reps I could get in! I learned this trick from my training partner who was once in retail and spent a lot of time on the road. He developed some extreme bicep peaks during this period of time (I know much is genetic) as well as muscle stamina so I’ve occasionally done this on long trips. Of course, I don’t recommend doing this as driving is an inherently dangerous activity and requires concentration. But, on those long stretches with light traffice (I never do this in the city and/or heavy traffice, construction zones, while merging, etc) I figure it’s probably a safer activity than talking on the cell phone and much of the other crazy things you see drivers doing these days. So, on reflection I promise not to do this anymore (unless I’m the passenger) but does anyone else have any odd/weird things they’ve tried in the pursuit of muscle? It might be entertaining to share stories!