Come and rate your muscles! ! !
　　 What kind of muscle is a good muscle? Is it a great power or a clear day? Is it muscular or rock-solid? Are you in fitness? Is your muscle qualified? How many points can your muscles play? Yes, I know that you are a bodybuilder. It doesn't matter if you lift multiple. For the bodybuilder, the increase in power is only a pleasant side effect, but the increase in muscle and strength is not synchronous. We can always see examples of this. There are always people in each gym who don't seem to have particularly developed muscles. They can lift more weight than those who have race-level physique. Very embarrassing?    Trying to maximize weight is not the best way to hurt! push ups  Wall curling    One minute 1/2 body weight squat
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No matter which way you train, it is important to achieve your goals. If getting a large muscle is the goal, you need to use medium weight, 8-12 times, multiple sets, strict movements, different combinations of movements, short group intervals, so that different muscles are pumped. If lifting your weight is your goal, use the largest possible weight to train.
Muscle growth may be your main goal, but the increase in strength has a clear advantage, as it is the most impressive sign of progress. Greater power, greater progress. In addition, the bodybuilders are also looking forward to being stronger! Even if you have no plans to participate in the power game recently, there is no reason to use the poor weight to do the core main action. And sometimes, it may be more useful to show your muscles to someone than to look!
This kind of thinking makes most bodybuilders test to test how strong they are from time to time. The problem is that they use the maximum test weight to test. 
Using a single maximum test weight is waiting for an injury to occur. When the injury occurs, the last thing the bodybuilder does is stop training and stagnant progress - it must be mentioned that the pain lasts for a long time after the injury. Don't be a fool!
Using a single maximum lift weight is not even a good indication of muscle strength. When using a single maximum weight, the bones and joints are under the main pressure, which is why the Olympic weightlifting champions do not have the developed muscles of the knife, they have huge, thick and thick strong bones. Taking squats as an example, height is a big determinant. Shorter ones have a distinct advantage over tall ones, not only because of the lower center of gravity, but also because the shorter ones lift the weight shorter.
A true muscle strength test should be a higher number of weightlifting. Some people mistakenly believe that higher times are more tests of endurance and aerobic capacity, but this is a misunderstanding. Complete 20 movements in one minute, the strength far exceeds the endurance required for long-distance running.
Many power test modes are complex calculations, and you may know these types. Using a single maximum test weight (in order to get the maximum test weight, no potential damage is almost impossible) is divided by three, divided by 4, and then increased by 15 pounds, 15 pounds, , and so on. The method I am proposing here is much simpler. I only need to do the appropriate test based on the weight of the tester. The whole process takes only a few minutes, and it's fun! Are you ready to challenge? If you're ready, start testing now and see how strong you are! 　 Â
Nothing is more simple than this, the old-fashioned push-ups, but forgotten movements, which are excellent movements to build the body by practicing the chest and deltoid toe, and a great indicator of the upper body strength. (That's why push-ups are still used by firefighters as a yardstick for performing physical tasks.)
It's not appropriate to test your abilities based on your weight, give yourself as much time as possible (as long as you don't lift your arms from the ground or pause for no more than 10 seconds). If you can finish more than 100, you are indeed a man among men! Even 50 are great, 30-40 pass, if you can't even get 25, it is time to strengthen your functional strength training. By the way, although the two actions of bench press and push-up are very similar, people with good bench presses may not do push-ups. The reason is that push-ups require more balance muscles to work together, and then bench presses are more leveraged weightlifting.
When holding the barbell, the shoulders, back, buttocks, and the back of the upper limbs (triceps) are attached to the wall. Both feet are shoulder-width apart. About 14 inches from the wall. Keep this position unchanged, or bend your knees and bend the barbell to the shoulder in strict motion. If you weigh less than 160 pounds, you can do 4 100-pound curls, which is excellent at your weight level; 80 pounds 4 times good; 60 pounds 4 times is medium. If you weigh between 170 and 190 pounds, the four 120-pound curls are excellent; 100 pounds are good 4 times; 80 pounds and 4 times are medium. If you weigh 200 pounds or more, you need to bend 140 pounds 4 times to be considered excellent, 130 pounds is good, and 110 pounds is medium.
As mentioned earlier, a person's strength has a lot to do with his squat ability. If you need a stable test of your leg and lung function, try the test below.
Use half the weight of your barbell and do as much squat as you can in a given minute. Many untrained experiences or beginners may not be able to double digits, but 25 times are moderate for an experienced bodybuilder. . It is good to do 30-40 times in one minute. If you can do more than 50 times in one minute, it is very bullish!
You may have noticed that the above test did not use an accurate scoring system. This is because testing is not a game. Instead, it is a way to judge your ability independently. If you decide to do a test, you should do it on a non-training day. Separate testing is also a training! In fact, this type of training is a good change for regular training, or a good complement when you need to increase your training.
How strong are you? If you don't have great moves, it doesn't matter. Most people always have a weakness. Even if the development of power is not your purpose, knowing your current level of strength is also very good. It's a good idea to test your progress. Look at your own!
Exercise weight flat bench press 220-405 pounds, deadlift 422 pounds, sloping bench bench press 305 pounds, leaning over 405 pounds. 
