Upper Body Strength Standards for Men
in 2020 I began using a method called the ATG System that was developed by American Performance coach Ben Patrick. This system is based on a scientific and holistic method of strengthening EVERY joint on the body, with a specific system of exercises and strength standards based on bodyweight.
Many of you likely recall I recommend ATG Coaching for anyone with knee pain. I still recommend that.
That said,
ATG is more lower body focused than upper body, and its only been in the past few months that Upper body standards have really emerged. I also realize it has been awhile since Ive shared some objective strength standards and strategies.
The following are the Upper Body strength standards I have come up with,
These strength standards are designed to improve athletic and daily function, NONE of these exercises should train you into a state of pain or lead to joint degradation in any way.
In creating these standards, my principles were
Bodyweight strength should be the foremost foundation
The weighted movements should be doable by ALL types of individuals and athletes
The broadest range of muscles are worked
Strength standards are based on percentage of bodyweight
Any natural male trainee should be able to achieve these numbers.
I could have readily added more exercises, but I wanted these standards to be for Global muscle growth. Ie, what is the fewest number of exercises that would build the greatest amount of overall muscle
Pullup/Chinup/Neutral Grip Pull-10 reps with BW +25% of BW, with max strength goal of 5 reps with BW+50% of BW in added weight (that would be a 200lb man with 100lbs in plates on a dip/chin belt)
Bodyweight Dips-10 reps with BW +25% of BW, with max strength goal of 5 reps with BW+50% of BW in added weight (that would be a 200lb man with 100lbs in plates on a dip/chin belt),
Bodyweight Row-20 reps with bodyweight, with feet elevated at 12-18 inches from the floor
Bodyweight Facepull, done with TRX or other suspension handle straps-20 reps with bodyweight, starting at a 45 degree inclined angle
Seated DB Neutral Grip Shoulder Press-20 reps with 25% bodyweight in each hand
Flat DB chest press-10 reps with 50% bodyweight per hand
DB Hammer Curl-10 reps with 20% of bodyweight per hand
Chest Supported DB Row-20 reps with 25% of bodyweight in each hand
For the sake of example, here would be the weights for a 200lb Man
Pullup/Chinup/Neutral Grip Pull-10 reps with BW +25% of BW, with max strength goal of 5 reps with BW+50% of BW in added weight (that would be a 200lb man with 100lbs in plates on a dip/chin belt)
Bodyweight Dips-10 reps with BW +50lbs of BW, 5 reps with BW+100lbs
Bodyweight Row-20 reps with bodyweight, with feet elevated at 12-18 inches from the floor
Bodyweight Facepull, done with TRX or other suspension handle straps-20 reps with bodyweight, starting at a 45 degree inclined angle
Seated DB Neutral Grip Shoulder Press-20 reps with 50lb dumbbells
Flat DB chest press-10 reps with 100lb DBs
DB Hammer Curl-10 reps with 40lb dumbbells
Chest Supported DB Row-20 reps with 50lb dumbbells
How Long would it takes to Achieve these Standards?
Not that long in fact. The two that would be the most difficult would be the pullups and dips, Id estimate those to be 1.5-2 years minimum, assuming someone is a novice. The DB Chest press would also take about the same amount of time.
The others could be achieved much faster, assuming optimal programming and perfect consistency.
How would you put these into a program?
The same way you would any other exercises. You could divide them up by days (push day, pull day for example), or you could follow. a muscle group approach, and schedule them on "shoulder day, arm day, back day" etc etc.
You would do at least one hard working set (I prefer two hard sets) per exercise. For those exercises where you feel more volume would be beneficial (say facepulls for improving posture), you could do more.
You would aim to increase reps each week, and then increase load as appropriate. As you became stronger, strength gains would slow (increasing weight would be infrequent), and quality and ease of reps would be the focus.
Effective Programming is doing exercises that WORK, and doing them consistently
Progressive Overload is always the strategy. If you aim to reach the above strength standards over the course of a year, you will be bigger stronger by years end.
Any questions on the above?
Let me know. I wanted to keep this as clear and direct as possible.
These standards aren’t that useful, as they are not age specific. An octogenarian cannot be fairly expected to perform at the same level as a teenager. A better measurement would have “standards” for different age cohorts.