Take the bench press, for instance ... current level of strength to determine how much weight to lift. As your strength increases, the weight should be adjusted accordingly.

FOR AS LONG as men have clanked platters of iron onto barbells, the bench press has been a strength benchmark. Some guys swear that you're nothing unless you can push two plates, minimum.

Henriques suggests that men should aim for 225lbs or 1.25 times body weight after 6 to 12 months of consistent training. For example, a beginner weighing 75kg (165lbs) might aim to bench press ...