Body Image

[jaymaximus]

This is mostly for my Powerlifters, but anyone with thoughts feel free to chime in.

How do y'all deal with your different body type as it goes with powerlifting (meaning generally more mass and less definition)?

Ive been working out steadily since August 2006 with no breaks except when Im sick. Until August 2015 I was always worried about looks. Then I made the training switch. Now I love PLing. It rejuvenated me in the gym. Gave me my drive back. But after 4 months ive officially become a mass guy and lost most of my definition and sometimes I look in the mirror and just sigh.

Does that ever go away for any of y'all who focus more on strength?

 

[jaymaximus]

@Masters Power cant answer because somehow he managed to be strong as hell and keep his definition...bastard!

 

[gr8whitetrukker]

Mass or die
Then strip it all off later and folks be like

 

[jaymaximus]

Mass or die
Then strip it all off later and folks be like

Yeah man. That already the plan. Its just kind of a mind-f*ck thing when you look in the mirror and dont see all the definition you worked to get for 8 years. But I do love lifting heavy weights!

 

[gr8whitetrukker]

Yeah man. That already the plan. Its just kind of a mind-f*ck thing when you look in the mirror and dont see all the definition you worked to get for 8 years. But I do love lifting heavy weights!

You don't need the heavy one rep maxes to gain mass. If that was true the PL would be the biggest dudes around

 

[jaymaximus]

You don't need the heavy one rep maxes to gain mass. If that was true the PL would be the biggest dudes around

True. Most of what I do in the current training is something by 5 (1, 3, or 5). So im actually repping heavy weight for my actual programs (the one im starting next week does like 10 sets of 3 on heavy days). The 1rm are mostly for ego / bragging rights and to test myself for eventual competition.

 

[ROB581211]

That's was my biggest concern switching. I refuse to let the look go. So that being said I'll be one of the only PLers doing cardio on non sheiko days.

 

[RodgerThat]

Well I'm no giant standing at 5'8 and 180lb and I'm relatively lean, you don't have to lose all definition to powerlift look at the guys in the 74kg,83kg,95kg category usually they still are ripped. But to your point a bit more I don't need to look ripped as when I'm lifting heavy ass weight more people are looking at me with desire then buddy on the preacher curl and buddy on the preacher curls girlfriend is looking too. I regularly get people that come up and ask me how much I way and for my totals (always guys never girls ) which is annoying as I'm there to put in my work not make friends but still most people are more impressed with a 3x BW deadlift then they will ever be a set of abs.

 

[weighted chinup]

I know just as many guys who train for strength that are just as lean or leaner than your average bb'ing oriented lifter, there are plenty of people like this out there.

It's not the training that causes you to lose definition, it's just that going up in scale weight usually helps with strength and cutting will often result in stagnating strength gains depending on where you are at in your development. Cutting isn't desirable if strength is your first priority unless it's necessary or to make weight for competition.

If you want definition and strength then simply have a period where you cut down to a bodyfat you are happy with or hold your bodyweight steady until you have leaned out a little bit and then continue growing.

A good strength routine will build muscle just as well as any routine. If you are recruiting and exhausting high threshold motor units and eating enough to grow, you will build muscle. The fact you don't have a day for biceps or abs isn't going to make a dramatic difference at all.

FWIW, I think the average physique would improve 10 fold if more emphasis was put on strength or if the lifter followed a basic strength routine for a while.

 

[Docd187123]

You don't have to lose definition when PL'ing. It, as usual, all goes back to your diet. Cut back a few hundred calories a day and lean out if you like.

Since ivd been training for competition since October 2014 I have gained mass AND definition if anything. I was about 185-190 this time last year and soft. Today I'm ~205 and can faintly see abs some days which scared me at first lol

 

[jaymaximus]

That's was my biggest concern switching. I refuse to let the look go. So that being said I'll be one of the only PLers doing cardio on non sheiko days.

I think shieko might be a good program to keep definition though. Because the volume is there and you have a lot of lifts at 50-69% in block 29. Im not sure, just the way it looks from outside.

But ive seen the way you work, im sure youll be good.

 

[jaymaximus]

Well I'm no giant standing at 5'8 and 180lb and I'm relatively lean, you don't have to lose all definition to powerlift look at the guys in the 74kg,83kg,95kg category usually they still are ripped. But to your point a bit more I don't need to look ripped as when I'm lifting heavy ass weight more people are looking at me with desire then buddy on the preacher curl and buddy on the preacher curls girlfriend is looking too. I regularly get people that come up and ask me how much I way and for my totals (always guys never girls ) which is annoying as I'm there to put in my work not make friends but still most people are more impressed with a 3x BW deadlift then they will ever be a set of abs.

The heavy weight does make up for it. In the gym I never worry about it. Its just afterwards...

 

[jaymaximus]

Good lord you fellas type fast. Everytime I reply to one theres more. Lmao.

 

[Docd187123]

I think shieko might be a good program to keep definition though. Because the volume is there and you have a lot of lifts at 50-69% in block 29. Im not sure, just the way it looks from outside.

But ive seen the way you work, im sure youll be good.

Sheiko won't be too good for definition for most. The volume is so high that it basically requires you to eat a lot just to be a me to go back and do it again next time. You can try eating at maintenance but it will limit the strength gains and your ability to finish workouts. There's no way in hell I would do sheiko while cutting. Recipe for disaster.

 

[jaymaximus]

I know just as many guys who train for strength that are just as lean or leaner than your average bb'ing oriented lifter, there are plenty of people like this out there.

It's not the training that causes you to lose definition, it's just that going up in scale weight usually helps with strength and cutting will often result in stagnating strength gains depending on where you are at in your development. Cutting isn't desirable if strength is your first priority unless it's necessary or to make weight for competition.

If you want definition and strength then simply have a period where you cut down to a bodyfat you are happy with or hold your bodyweight steady until you have leaned out a little bit and then continue growing.

A good strength routine will build muscle just as well as any routine. If you are recruiting and exhausting high threshold motor units and eating enough to grow, you will build muscle. The fact you don't have a day for biceps or abs isn't going to make a dramatic difference at all.

FWIW, I think the average physique would improve 10 fold if more emphasis was put on strength or if the lifter followed a basic strength routine for a while.

I think its still just taking me time to get used to. Old habits die hard after all those years. I had planned to cut down a little in feb, but I dont want to lose any strength. Id rather have that then the definition for now. At least until i get one or two competitions out of the way.

You don't have to lose definition when PL'ing. It, as usual, all goes back to your diet. Cut back a few hundred calories a day and lean out if you like.

Since ivd been training for competition since October 2014 I have gained mass AND definition if anything. I was about 185-190 this time last year and soft. Today I'm ~205 and can faintly see abs some days which scared me at first lol

Cut down on calories? Blasphamy!!! I think ill be ok. My body fat is actually less now than when I started.
I think the difference is ALL that mattered to me before was definition and now its strength. But I think when I pick up the volume it will even out a little bit.

 

[jaymaximus]

Sheiko won't be too good for definition for most. The volume is so high that it basically requires you to eat a lot just to be a me to go back and do it again next time. You can try eating at maintenance but it will limit the strength gains and your ability to finish workouts. There's no way in hell I would do sheiko while cutting. Recipe for disaster.

I wouldnt think any PL program would be good while cutting, but ive never cut before. And im still fairly new to it all. I just figured out of any PL template the volume there would be better than any 3x5 or 5x5 system or 5/3/1. Like I said though, im an outsider when it comes to it. Most of my knowledge of the program comes from you.

 

[Docd187123]

I think its still just taking me time to get used to. Old habits die hard after all those years. I had planned to cut down a little in feb, but I dont want to lose any strength. Id rather have that then the definition for now. At least until i get one or two competitions out of the way.



Cut down on calories? Blasphamy!!! I think ill be ok. My body fat is actually less now than when I started.
I think the difference is ALL that mattered to me before was definition and now its strength. But I think when I pick up the volume it will even out a little bit.

I'm not understanding how your body fat went down yet you lost definition?

And yes, cutting is blasphemy

 

[jaymaximus]

I'm not understanding how your body fat went down yet you lost definition?

And yes, cutting is blasphemy

I think because of where i started at. Remember in july / august I had lost a lot muscle from being sick.

Also the bf measure I use is tape test (we have to do it for work). So it does height / weight and measures neck and abdomen. If your neck grows more than your abdomen then you went down. I need to get a caliper done again but the gym here lost theres and I havent bought any.

 

[RodgerThat]

When you cut down just look at maintaining strength then if you go from 205-180 and your deadlift stays the same weigh inreality you have gotten stronger just pound for pound stronger which is what powerlifting really is when competing anyway

 

[jaymaximus]

When you cut down just look at maintaining strength then if you go from 205-180 and your deadlift stays the same weigh inreality you have gotten stronger just pound for pound stronger which is what powerlifting really is when competing anyway

That is my biggest fear is that at my weight im gonna get murdered by the big boys. MP weighs 40 lbs less and can lift more. But i think I would have to drop so much weight to make a lesser class it wouldnt be worth it.