posted Fri, 05/17/2013 - 10:39
4403
Question to the power lifters?
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Why are power lifters have high BF %. I would figure u want a low bf % in order to build muscles faster because high bf corresponds with high estro , I'm sorry if this question is stupid but it's just something I can't wrap my head around
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LaTTTimer99Good question. I used to be a powerlifter, and made a more concerted effort to eat smart than some of my buddies. It's not a universal stereotype, as there is definitely a contingent of "leaner" (not ripped, but not chubby) powerlifters. Especially in weight-classes, just like wrestling, there are definitely guys who make the effort to stay lean and muscular to dominate in their weight class.
It's interesting and actually exciting to me to see guys like Mark Bell & Team SuperTraining (of "Bigger Faster Stronger" fame) join forces with some CrossFit guys to exchange tools and educate each other, then go and document the implementation and success of what they learn from each other.
Interesting guys to watch and stay tuned on (they are almost all in Power magazine or on embedded YouTube sites now) guys like Stan Efferding (IFBB pro, also world-record powerlifter - he alternates between bodybuilding and powerlifting, and is the embodiment of a lean powerlifter), Mark Bell (now competes at a lower weight class, still puffy but way less fat) and Jesse Burdick. These guys are starting now to recognize that HIIT training and HIIT cardio will help them in their lifts & meets, and they also are utilizing keto diets and then pre-event carb-loading, much like a bodybuilder.
I used to squat 765 for a double, bench 495 for 4 reps, but I'd have to take such long rest periods between sets that it never built an aesthetically pleasing muscle structure; also, I feel like I'm 60 years old and I sound like a pinball machine when I walk down stairs. I beat the shit out of my tendons.
I rarely bench more than 365 now, and I prefer sticking to lighter weights for higher reps now with less rest periods. Funny too, because I used to think "strength" was everything.
And to those who don't know, a powerlifting meet can be an extremely taxing event. They often last between 5-7 hours, and combined with all the stress it's hard to not go catabolic even if you're getting meals in.
I guess to answer your question, there seem to be more and more powerlifters nowadays adopting different strategies and employing different methods to concentrate more on flexibility & mobility, proper nutrition, and even cycling between bodybuilding and powerlifting.
We're all brothers in iron and can learn so much from each other. That's what's cool is when you see that happen.
Good question, good post.
lifting heavy has nothing to do with muscle 'shape", vascularity, or low bf and everthing to do with how to train for strength .. it isn't necessary to have low body fat to do so ..
BirmonI imagine its the training as well. They train to lift a heavy weight, one time. Personally, I'd rather be able to bench 225 30 times and run a 5 minute mile than bench 500 one time and get winded after a few hundred yards but that's just me. That's my goal at least for this summer.
yeah... my buddy I was talking about below. The one who benches 500, when hes not going heavy he puts of 225 about 15 times for a set, then 315 for 12 reps, then 405 8 times
He's also 250 and runs a 6 min mile.
How do I know this? Because hes my workout partner. We do the same workout routine. Have been for years. Hes mostly working out for bodybuilding now, but the fucker still puts up 500lbs for fun.
Just saying because someone can lift 500 one times doesn't mean they can't put up 225 20+ times...
BirmonYeah but you'll agree, it's not common for a man weighing 250@25% carrying 63 lbs of BF to run a quick mile. That's pretty impressive though. Most powerlifters I know act like its a mortal sin to go anywhere above 5-7 reps. 500 lbs is a lot of weight at 250, that's almost what I squat! Your buddy must have a lot of natural athletic ability. Thanks for the insight, you're right, I shouldn't generalize like that. Peace.
An average lineman can run 2 miles in a little less than 14 minutes usually around 13 and no they don't have to stop. Just because they are big does not mean in any way that they are not conditioned. A conditioned cardiovascular system has nothing to do with the weight of a player or individual. These guys all are 250lbs or more with 25% BF or more.
I've been around quite a few lineman and them running 2 miles in 13min is pretty fuckin uncommon.
BirmonBig difference between a 7 minute mile and a 5 minute mile. And while I don't doubt your info, never in my life have I heard of a lineman being forced to run 2 miles. Thanks for the input
A friend of mine who is a heavier person more of powerlifting style build, eats like a powerlifter and lifts like one. He put up 500 lbs on bench when he was age 20. He was on his second cycle first was test only 350mg 10 weeks then second cycle was test deca 500/400mg that's it. Yeah he was at 25% BF but that fucker is strong as an ox
no bench shirts, no arched back, no spot, just pure strength. It amazes me. Sometimes big guys are just strong as fuck.
exactly, a while back i got a big coworker of mine to come to the gym, he was chunky, bout 6' and 240lbs, he hadnt worked out in several year, dude just layed down and benched 240 for reps like it was a feather, I know thats not tonnes, but it took me angood couple years to work up to a 225lb bench, lots of big guys have strength, some people are just built to lift heavy shit.
Im not really interested in BF to be honest. If I go up or down ten pounds makes no difference. I dont
compete. ( never will.). I like my "size".. would still want to be bigger.( weird.). Take a look at guys
like Keven Da Hulk Washington.. Ted Arcidi, Kaz, I dont think those guys gave a shit about there BF
and there the strongest in the world. There arnt a whole lot of BF who bench over 600 or more.
A layer of BF helps keep the joints lubed as well..
this is very interesting to me, yet i still dont get it.. i would like to see more powerlifter w/ low bf%
why is the low BF that important ?. I dont know what you look like or weigh..
but I was a whole lot smaller then the BB guys ( even at 300 +)..and I never cared about
what my BF is or was. I look like im 250-270..and Im short.. ( like Ed Coan ).. I only care
about the numbers.. not my BF..
more BF is more estro which is bad, i would think u want ur estro to be in a healthy lvl to build muscles faster
it isn't about building muscle it is about building strength big muscles dont always equate with strenght some of the best power lifters in the world are not "big" at all.
thank u for explaining, ur always helpful as usual
most guy who PL.. dont start out taking aas to begin with.. there big..( 220+ or way more)..
and then use something to get them over the plateaus ..not the other way around. they dont use
roids to build there lifts.
estro levels mean nothing to someone who PL.s. there no reason to.. They arnt judged
by there bodies.. there judge by the numbers. they dont have to look like a skinned chicken to win a contest.
Go to a PL meet,, you'll get it.
Training to be strong is much different than training to be pretty. Check out Westside on You Tube and you can see how it differs. Diet is crazy different! Massive carb loading all the time. Also AAS use is different, think of it as an endless bulk- a-thon!
I would imagine the high estrogen helps with strength but the high bf is prolly from eating an abundance of carbs constantly to have high amounts of energy.
Not a power lifter, but I have looked into this some and this make sense to me anyway. I think the extra villainess and mass would go a long way towards counterbalancing the tremendous loads a power lifter moves.
Also, I'm going to go out on a limb here and use a few stereotypes. Keep in mind these are generalizations and there are always exceptions to the rule. A power lifter is going to have as much muscle mass if not more than your average bodybuilder it is just lying under body fat. It is impossible to lose fat without burning at least a small degree of muscle. In powerlifting the goal is pure strength and not physique related. Bodybuilders have to do a tight rope balancing act with diet. You need enough calories to build mass staying anabolic but too much and you could add extra body fat. For a power lifter it is much better to just purely consume anything your body can so you can maintain maximum muscle mass and the body fat is just collateral damage.
Wardi77I don't think its a stupid question at all brother. Power lifters tend to have higher BF because carrying that extra weights correlates to more strength and since power-lifting is all about max effort, it is crucial to be as strong as possible. (think about how much stronger you are during the off season as opposed to contest prep condition) Not to mention the extra bodyfat also helps the joints tremendously and prevents injuries to a degree. Bodybuilding is about the "perfect body" aesthetically and musculature wise, as to where power-lifting is more about pure strength. I have been seeing more power lifters lately that actually compete in bodybuilding as well. Johnnie Jackson, Stan "Rhino" Efferding, Matt Kroc, just to name a few.
AnonRhino is a beast!! I just saw a YouTube vid on him training BB style. Then saw another vid of him doing a PL meet the dude is a freak. Awesome to see at his age.
Wardi77Yea man Rhino is also impressive as hell in person, I met him several times and his size in general impressed me every time. Bodybuilding is an illusion in a sense that small stature guys can look massive and huge, but if you see them in person the impressiveness goes out the window. Branch Warren for example is honestly 3 inches shorter than me, I am 5'7 without shoes. David Henry is another that comes to mind, I am not taking away from the muscle mass and symmetry by any means. Phil Heath, the current Mr.O has really impressive muscle bellies and his arms are freaky, especially during his contest shape, but if you ever see him in a tshirt during the offseason he is so narrow he looks like your average gym rat. Bodybuilding is all about the illusion of looking big by being is the single digits BF while carrying muscle mass.
thanks for the response brother