Originally Posted by accordion
Is there a way to tell if your back is weaker than it should be compared to your chest/legs? I know it's different for everyone but I was told that the difference between bench/squat/dl should be roughly the same. Is there like a standard back lift? Or just how many pullups you can do?
"should be roughly the same" is very vague and a very big generalization. The ratio between the 3 lifts depend quite a bit on how you are built. People who have longer legs and arms tend to naturally have great deadlifts but bad bench presses, and vice versa.
I wouldn't say there is a standard back lift. I think the reason those 3 lifts are the standard strength measures is because they are the lifts that you compete on in powerlifting. But a big deadlift is a pretty good indicator of a strong back.
A decent test to see if you're back strength is good enough is to do a max conv deadlift single. If your back is not straight, it is probably too weak or your technique is off (I'm disregarding intentional round back styles). Its the lats function to keep the upper back straight in a deadlift so upper bak rounding might be a sign to work on strengthening the lats or learn to activate them when you pull.
Originally Posted by OccultaVexillum
I don't think your back can ever be strong enough.
I've heard people say you should be able to row as much as you can bench, which I think is bullshit. You very rarely see anybody row more than 315 and if you do their technique is shit. Most PLers (if not all) DL more than they bench to a good degree...
I don't know, if you can bench 3 plates and only do a few pullups with bodyweight it probably means you're fat, not necessarily weak, so that's not a good test either. I don't think there's a simple way of comparing a pulling movement to a pressing movement and figuring out if you're weak in comparison. If your back is weak, you will know it.
That rowing to bench ratio is weird.
Another thing Ive read a lot is that you should do at least as many rows as presses. Some even say that you should do twices many rows. Supposedly its for shoulder health. Any of you follow that guideline?
My program doesn't look like that at all. My volume for benching and other presses is something like 3 times as much, and my shoulders feel fine. I do a lot of deadlifts, though. Since I learned to bench properly my shoulders haven't given me any trouble.