Is the "40% of 1RM barbell lift" rule a good benchmark for setting dumbbell goals?

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charsplusjk
Posts: 61
Joined: Sun Oct 27, 2013 12:14 pm

Is the "40% of 1RM barbell lift" rule a good benchmark for setting dumbbell goals?

Postby charsplusjk » Tue Mar 05, 2019 10:35 am

Hi everyone! Im planning on buying a single dumbbell handle and some plates this month, and I'm trying to set some goals for myself.
I don't remember where I read it, but someone was saying that a good goal for unilateral training is 40% of the 1RM of the barbell lift.
A good benchmark for the barbell bench press for example is 2x BW 1RM. So would a dumbbell bench press of 80% BW 1RM be a good strength goal?
Would this rule work for the dumbbell olympic lifts also?
How do you guys set your dumbbell strength goals?
Sorry if this question was already asked before, I tried using the search bar but couldnt find anything
Thanks you!




elmatador
Posts: 1029
Joined: Sun May 07, 2006 9:43 am

Re: Is the "40% of 1RM barbell lift" rule a good benchmark for setting dumbbell goals?

Postby elmatador » Sun Apr 28, 2019 12:17 pm

https://www.t-nation.com/training/know- ... weaknesses

Not sure ab out dumbbell ratios but here is some ratios to aim for.

elmatador
Posts: 1029
Joined: Sun May 07, 2006 9:43 am

Re: Is the "40% of 1RM barbell lift" rule a good benchmark for setting dumbbell goals?

Postby elmatador » Sun Apr 28, 2019 12:26 pm

Truth be told I don't use dumbbells much. But I find there is good carryover from the barbell exercises . Especially comparing bars of the same thickness. Gym dumbbells tend to be very thick in the UK and static. Forget a spinning OL dumbbell . Your numbers will be much higher on an OL dumbbell of 1/4 compared to a nearly 2 inch thick static non-spinning dumbbell. Personally In find it takes less skill to clean or snatch a dumbbell compared to a barbell. My best barbell 1 hand power clean is around 60-70kg, dumbbells about the same. I stopped doing them due risk of injury ,as I persued my 1 rep max (totally unncecessarily) . I have started doing them again at the gym and I can barely manage a 50kg dumbbell ( at around 1.75-2 inches ) They are still very valuable to do but it is like comparing apples and oranges.

I have around 140-145kg bench press compared to perhaps 55kg -60kg thick db with a bit of a dip. So to answer your question it won't be close to your barbell bench press unless your never bench press. But even then not everyone has the same ratios.


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