Recommended muscle strength balance ratios

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fluoresce
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Recommended muscle strength balance ratios

Post by fluoresce » Fri Sep 23, 2016 11:02 am

I found these recommended muscle strength balance ratios:

Muscle group - Strength balance - Example weight ratio
Ankle Inverters & Everters - 1:1 - 25::25
Ankle Plantar Flexors & Dorsiflexors - 3:1 - 75::25
Elbow Flexors & Extensors - 1:1 - 25::25
Hip Flexors & Extensors - 1:1 - 25::25
Knee Flexors & Extensors - 2:3 - 50::75
Shoulder Internal & External Rotators - 3:2 - 75::50
Shoulder Flexors & Extensors - 2:3 - 50::75
Trunk Flexors & Extensors - 1:1 - 25::25

I would like my training program to encourage these strength balances, but I don't fully understand how they translate into exercises.

Some of it is easy to understand. For example, since the elbow flexor vs extensor ratio is 1:1, I understand that I should be able to lift the same amount of weight with the barbell curl as with the triceps extension or triceps pushdown. However, it gets more confusing when I look at the ratio of 2:3 for shoulder flexors vs extensors.

Questions

1. Should I take this ratio to mean that I should be able to pull a third more than I can push?

2. Does shoulder flexion include both horizontal and vertical pushes, and shoulder extension include both horizontal and vertical pulls?

3. How would you guys interpret these ratios in terms of how they translate into exercises?

4. How would you use them in your training program?

Any help will be appreciated.

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stuward
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Re: Recommended muscle strength balance ratios

Post by stuward » Fri Sep 23, 2016 1:27 pm

There are a lot of different ways to measure strength balances. Depending on your sport, different ratios may be optimal. I like this site because it tells you overall how you are balanced on the basic lifts: http://symmetricstrength.com/" onclick="window.open(this.href);return false; That site uses the strength standards from ExRx as a base for it's calculations along with competitive data.
Stu Ward
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Thanks TimD

Kenny Croxdale
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Re: Recommended muscle strength balance ratios

Post by Kenny Croxdale » Sun Sep 25, 2016 10:40 am

fluoresce wrote:I found these recommended muscle strength balance ratios:

Muscle group - Strength balance - Example weight ratio
Ankle Inverters & Everters - 1:1 - 25::25
Ankle Plantar Flexors & Dorsiflexors - 3:1 - 75::25
Elbow Flexors & Extensors - 1:1 - 25::25
Hip Flexors & Extensors - 1:1 - 25::25
Knee Flexors & Extensors - 2:3 - 50::75
Shoulder Internal & External Rotators - 3:2 - 75::50
Shoulder Flexors & Extensors - 2:3 - 50::75
Trunk Flexors & Extensors - 1:1 - 25::25

I would like my training program to encourage these strength balances, but I don't fully understand how they translate into exercises.
Measuring It

1) There no real way for you to measure it by you or almost anyone else.

2) As a novice, you do not need focus on a balance training program rather than obscure information like this.
Some of it is easy to understand. For example, since the elbow flexor vs extensor ratio is 1:1, I understand that I should be able to lift the same amount of weight with the barbell curl as with the triceps extension or triceps pushdown.
The triceps are much larger (2/3 of the arm) muscle than the smaller biceps (1/3 of the arm).

Thus, your going to move more weight with the triceps than the biceps.

Analysis Paralysis

Your greatest obstacle at this point is over thinking it.

Stu provided you a more good website with a more realistic approach. It provides you with a ball park measuring stick for your lifts.

The key to making progress is to balance a pulling movement with a pushing movement.

Kenny Croxdale
Thanks TimD.

fluoresce
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Re: Recommended muscle strength balance ratios

Post by fluoresce » Sun Sep 25, 2016 8:19 pm

Thanks, Stu and Kenny!

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