MEATHEAD DEBATE Vol.1: Absolute versus Relative Strength

A new series on ASP... THE MEATHEAD DEBATE. I am going to randomly cover controversial topics that come up while I'm lifting or in my office. Whichever the case, I am in my gym. These topics could range from differing points of view and education of both parties, to ridiculous ignorance and one party "sitting down and shutting up," or to eventually agreeing to disagree.

First, I need to make sure all of you are on the same page. Absolute strength would be defined as the heaviest possible weight being pushed or pulled through an entire range of motion. Relative strength would be defined as comparing the amount of weight lifted to that individual's body weight (BW). Confused? Let me elaborate...

Guy 1: Nic Nak
Weight lifted: 205lbs
Nic's BW: 140lbs

Guy 2: Perilous Humphrey III
Weight lifted: 295
Perilous' BW: 210

So, examining the information above... paying close attention to the amount of weight lifted (we will just make these weights lifted for barbell bench press) and each lifter's BW and little attention to their names, we see that Perilous is a bigger guy. Looking at the amount of weight lifted by each meathead shows that Perilous is stronger than Nic, in an absolute sense. He lifts the heavier weight.

Let's assume these are one rep max numbers. To figure out which athlete is stronger in a relative sense, you take weight lifted divided by BW, and multiply by 100.

Weight lifted
BW x 100

Nic= 205
140 x 100= 146.4%
Nic Nak can bench 146% of his BW... let's look at Perilous.


Perilous= 295
210 x 100= 140.5%

Perilous can bench only 141% of his BW. This is when two scenarios could play out... Nic could swiftly kick Perilous in the balls and tell him he is relatively stronger than him. Or Perilous could pick him up and proceed to bench press him several times.

The Debate begins...
So I was watching a guy lift the other day in the gym and he asked for a spot on bench. His name actually happens to be Nic. So we shoot the shit as he reps out his weight... a relatively heavy weight for his body weight. Of course, shooting the shit turns into talking shit.
Conversations lead to some of the following comments:
"Nice weight, little guy"
"Wow, I wish I weighed 215 and could only bench 300 something"
"Hey, are you going to be around later, I need an extra dumbbell"
"When are you going to compete against people in your weight class?"

As the jabs go back and forth, I figured I would cover my thought process in the argument. The most important things are that we both are in the iron game and we both are trying to beat our worst enemies, ourself the last time we lifted.

I want to be as relatively strong as possible while still seeing my absolute strength increase. BW is not a big concern for me. I don't want to go on the McDonald's Supersize Me Diet, but I don't cut weight either. I eat healthy most of the time. Nic is a previous wrestler and his goals focus mainly on being as strong as possible while at his current weight. His absolute number will really only ever top people in his weight class because of his low BW, so his relative strength is very important.

He wants to be strong for his size, I want to move mountains. I believe a combination of the two is important, but they don't have a "World's Relatively Strongest Man" show. However, on the real show "The World's Strongest Man," the largest competitor is Terry Hollands (409.2 lbs or 186kg). A combination of the two, both relative and absolute strength, is vitally important in competition because Mariusz Pudzianowsk, a five time winner of the event, is not the biggest guy, as far as BW goes. But obviously, that hasn't hindered him in competition at all.

I believe a combination of the two strengths is important. I do not compete so my relative strength has no barring on my ego. However, my relative strength is average for a competitor, but I am not to the level of picking up a trophy at a competition. I also am not competing in a weight class where I could show up and set a record because of lack of participants.

Be huge, regardless of your weight.

"oh, you lift... do you do any cardio? well you should..."

Note to readers: I am not knocking cardio... ok, read on


ok ok ok, I am sick of this scenario. You have some one that isn't very strong pushing the envelope on me doing more cardio "because it is better overall for your mind body spirituality blah blah blah"

first of all... mind your own workout. i don't come over and knock your bike over when you are cycling, DO I?

I got a heart rate monitor after constantly bickering with some of these people. I had told them before that while lifting the amount of weight that I do with the correct periodization program and sticking to proper rest time intervals that I guarrantee my heart rate stays higher for a longer period of time than people doing just cardio.

"but Rob yours (heart rate) is just up for short bursts" ... While I would love to think that I am a machine, you can't just put your heart on low after doing five sets of romanian deadlifts. I used the heart rate monitor today and while resting for a minute and fifteen seconds my heart rate stayed above 140 and directly after each set i glanced at the heart rate on the watch and it was in the 180s every time, creeped into the 190s on the last set of 8.

let me guess, "that can't be accurate, your heart rate can't be that high during just lifting"
I completed a VO2 Max test last fall and I got my heart up to 208 on a treadmill... IN AN EXERCISE PHYSIOLOGY LABORATORY... please argue with me about this... it happened. the max heart rate formula (220-age) is for the average population, it is not a Golden rule by any means. athletes can push themselves above that mark. "oh, that machine was broken" "NO YOU DIDN'T" and all the other random rebuttals that will receive, lok at this. I went beofre my budy and a GA strength coach at UK. I motivated them out of sheer competition to get 210 and 209 beats per minute on the same VO2 Max protocol... thanks

"you need to do more cardio for your health" my hdl cholesterol hovers around 30... yea, i know that is low... TOO BAD MY LDL (bad cholestesterol) IS 37----> extremely low. I have talked to various physicians that told me it is nearly impossible to increase my HDL when my LDL is that low and I shouldn't be worried about those levels because I am in great physical condition... but what do they know, they are just doctors

I am not knocking cardio, if that is your thing, do it. it isn't my thing. there is an abundance of research that comes right out and states that doing too much cardio in an athlete's training regimine will stunt his/her strength gains... it will decrease the amount of possible strength gains that would be attainable if that athlete JUST focused on resistance training. there are also articles that show that one to two sessions a week of explosive resistance training CAN HELP endurance athletes... I wrote a paper on specificity of training this semester as well as presented it to my peers, if you would like a copy let me know... it has the references attached so you can check out the specifics on the articles and research I am throwing out there.

it is simple, I want to be as physically strong as possible. I will and do devote mulitple hours per week lifting, researching better and different ways to resistance train, and then when the time comes, writing another program with CLC, CSCS, CPT (www.swonkdiesel.blogspot.com). I don't like being weak sauce. If a friend needs to move, I want to be able to help, not be the fifth guy on a couch. I want functional ability... that is great if you can run 20 miles a day or every other day... my question is this: WHEN ARE YOU GOING TO NEED THAT???????????!!!!!!!!!!!! If I need to help some one move or carry something I don't have to call three of my buddies to help me.

"Hey Bill, let's run to Richmond from Lexington because I need bread" ... you will never need to run that far at one time... like I said, if running, cycling, swimming is your thing, you love it, it is your stress reliever, how you are best motivated by beating yourself every day.... f'n fantastic. I am glad you have a passion. My passion is resistance training.