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	<title>weight class &#8211; PowerliftingToWin</title>
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		<title>When Should You Move Up A Weight Class In Powerlifting?</title>
		<link>https://www.powerliftingtowin.com/when-to-move-up-a-weight-class/</link>
		
		<dc:creator><![CDATA[Izzy T]]></dc:creator>
		<pubDate>Fri, 15 Aug 2014 17:46:18 +0000</pubDate>
				<category><![CDATA[All]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[cutting weight]]></category>
		<category><![CDATA[dieting]]></category>
		<category><![CDATA[move up a weight class]]></category>
		<category><![CDATA[powerlifting]]></category>
		<category><![CDATA[water cutting]]></category>
		<category><![CDATA[weight class]]></category>
		<guid isPermaLink="false">http://www.powerliftingtowin.com/?p=2898</guid>

					<description><![CDATA[In the first articles in the nutrition series, we established that Powerlifting Nutrition primarily serves two purposes: performance enhancement and weight management. In this particular article, we’re going to hone in on the topic of weight management. Previously, we discussed the idea that a lifter is going to be at an advantage when he weighs… <span class="read-more"><a href="https://www.powerliftingtowin.com/when-to-move-up-a-weight-class/">Read More &#187;</a></span>]]></description>
										<content:encoded><![CDATA[<p>In the first articles in the <a title="Powerlifting Nutrition Series" href="http://www.powerliftingtowin.com/powerlifting-nutrition" target="_blank" rel="noopener">nutrition series</a>, we established that Powerlifting Nutrition primarily serves two purposes: performance enhancement and weight management. In this particular article, we’re going to hone in on the topic of weight management.</p>
<p>Previously, we discussed the idea that a lifter is going to be at an advantage when he weighs the maximum amount allowed in his weight class. This is going to both maximize the amount of muscle he carries going into that class. Weighing the max is also going to allow him to eat the most food possible which will enhance his performance.</p>
<p>Now, we also established that a lifter wants to enter a weight class at a competitive body fat percentage. As discussed previously, for most people, this is going to be somewhere between 8-15% body fat.</p>
<div id="attachment_2899" style="width: 235px" class="wp-caption aligncenter"><a href="http://www.powerliftingtowin.com/wp-content/uploads/2014/08/Dan-Green-Example.jpg"><img fetchpriority="high" decoding="async" aria-describedby="caption-attachment-2899" class="size-medium wp-image-2899" src="http://www.powerliftingtowin.com/wp-content/uploads/2014/08/Dan-Green-Example-225x300.jpg" alt="Dan Green is a perfect example of maximizing your competitiveness via weight management." width="225" height="300" srcset="https://www.powerliftingtowin.com/wp-content/uploads/2014/08/Dan-Green-Example-225x300.jpg 225w, https://www.powerliftingtowin.com/wp-content/uploads/2014/08/Dan-Green-Example.jpg 480w" sizes="(max-width: 225px) 100vw, 225px" /></a><p id="caption-attachment-2899" class="wp-caption-text">Dan Green is a perfect example of maximizing your competitiveness via weight management.</p></div>
<h2>When Should You Move Up A Weight Class?</h2>
<p>When you take all of this data into consideration simultaneously, it raises an interesting question: when should a powerlifter consider moving up a weight class?</p>
<p>At first glance, the answer might appear to be that the lifter should move up a weight class when they can no longer stay above their <a title="More on Competitive Body Fat" href="http://www.powerliftingtowin.com/cutting-and-bulking-for-powerlifting/" target="_blank" rel="noopener">“minimum competitive body fat”</a> threshold while still making weight. While this answer is close to correct, it doesn’t take into account one of the most prominent competitive practices of all powerlifters: cutting weight for a meet.</p>
<h2>What is Cutting Weight?</h2>
<p>“Cutting Weight” describes a combination of practices that are designed to temporarily manipulate body weight in the short term. In part, these practices include manipulating carbohydrate intake, sodium intake, and water intake to produce short term dehydration and a decrease in overall water retention. These practices can also include, but are not limited to, emptying the gut via liquid diets and laxatives; sweating weight via saunas, steam rooms, and hot baths; and taking natural (caffeine and dandelion root) and/or prescription diuretics (such as Lasix).</p>
<div id="attachment_2900" style="width: 310px" class="wp-caption aligncenter"><a href="http://www.powerliftingtowin.com/wp-content/uploads/2014/08/Hot-Bath.jpg"><img decoding="async" aria-describedby="caption-attachment-2900" class="size-medium wp-image-2900" src="http://www.powerliftingtowin.com/wp-content/uploads/2014/08/Hot-Bath-300x199.jpg" alt="This is a hot bath. Typically only the mouth and nose are out of the water." width="300" height="199" srcset="https://www.powerliftingtowin.com/wp-content/uploads/2014/08/Hot-Bath-300x199.jpg 300w, https://www.powerliftingtowin.com/wp-content/uploads/2014/08/Hot-Bath.jpg 620w" sizes="(max-width: 300px) 100vw, 300px" /></a><p id="caption-attachment-2900" class="wp-caption-text">This is a hot bath. Typically only the mouth and nose are out of the water.</p></div>
<p>Simply put, powerlifters, and other weight class athletes, often use various “tricks” to cut as much as 10-15% of their bodyweight in a 24 hour period. While many of these practices can be unsafe if performed incorrectly or taken to extremes, they are nevertheless highly effective. In the famous case of Matt Kroc, an elite powerlifter, he once lost 35lbs to make weight for a meet.</p>
<div id="attachment_2901" style="width: 385px" class="wp-caption aligncenter"><a href="http://www.powerliftingtowin.com/wp-content/uploads/2014/08/Matt-Kroc-Weight-Cut.jpg"><img decoding="async" aria-describedby="caption-attachment-2901" class="size-full wp-image-2901" src="http://www.powerliftingtowin.com/wp-content/uploads/2014/08/Matt-Kroc-Weight-Cut.jpg" alt="Matt Kroc cut from over 250lbs to make the 220lbs weight class." width="375" height="500" srcset="https://www.powerliftingtowin.com/wp-content/uploads/2014/08/Matt-Kroc-Weight-Cut.jpg 375w, https://www.powerliftingtowin.com/wp-content/uploads/2014/08/Matt-Kroc-Weight-Cut-225x300.jpg 225w" sizes="(max-width: 375px) 100vw, 375px" /></a><p id="caption-attachment-2901" class="wp-caption-text">Matt Kroc cut from over 250lbs to make the 220lbs weight class.</p></div>
<h2>How Much Weight Should You Cut?</h2>
<p>How much weight you should cut depends on a variety of factors.</p>
<p>First of all, how old are you? If you’re still developing physically, I’m going to recommend that you don’t cut at all. Some research suggests that drastic bodyweight manipulation, such as cutting weight, can inhibit growth and maturity in youth athletes. As such, I cannot in good conscience recommend these practices to those of you who are still teenagers.</p>
<p>Second, is this your first powerlifting meet? If it is, I’d highly recommend that you skip any drastic weight cut. If you’re only going to lose a few pounds then fine. Otherwise, you do NOT need this stress in addition to the already overwhelming experience of doing your first competition. Wait until you’re comfortable with the actual meet process before attempting to do a significant cut.</p>
<p>Lastly, and to finally answer the question, how long do you have between weigh-ins and when you need to be on the platform? In Powerlifting, there are two typical scenarios: a 24 hour weigh-in and a 2 hour weigh-in.</p>
<h2>Cutting for a 24 Hour Weigh-In</h2>
<p>While I’m going to wait for the next article to provide a full protocol for actually cutting weight, I do want to discuss the basic overview in this article.</p>
<p>With a 24 hour weigh-in, an athlete can be far more drastic in their weight cut attempts. In fact, cutting about 10% of your bodyweight is not unheard of and, in most cases, can be done both relatively easily and safely. In fact, when prescription drugs, IVs, and other risky measures are undertaken, elite powerlifters have cut as much as 15% body weight.</p>
<p>Now, I personally cannot recommend the use of these practices and I will not be teaching anyone how to do it. If you’re interested, you’re going to need to seek out professional help. And you’ll be glad you did. Cutting more than 10% bodyweight without guidance is a fool’s errand.</p>
<div id="attachment_2902" style="width: 675px" class="wp-caption aligncenter"><a href="http://www.powerliftingtowin.com/wp-content/uploads/2014/08/Big-Weight-Cuts-Powerlifting.jpg"><img loading="lazy" decoding="async" aria-describedby="caption-attachment-2902" class="size-large wp-image-2902" src="http://www.powerliftingtowin.com/wp-content/uploads/2014/08/Big-Weight-Cuts-Powerlifting-1024x691.jpg" alt="Big Weight Cuts are not uncommon on 24 hour weigh-ins" width="665" height="448" srcset="https://www.powerliftingtowin.com/wp-content/uploads/2014/08/Big-Weight-Cuts-Powerlifting-1024x691.jpg 1024w, https://www.powerliftingtowin.com/wp-content/uploads/2014/08/Big-Weight-Cuts-Powerlifting-300x202.jpg 300w, https://www.powerliftingtowin.com/wp-content/uploads/2014/08/Big-Weight-Cuts-Powerlifting-665x448.jpg 665w" sizes="auto, (max-width: 665px) 100vw, 665px" /></a><p id="caption-attachment-2902" class="wp-caption-text">Big Weight Cuts are not uncommon on 24 hour weigh-ins</p></div>
<h2>Why You Can’t Cut As Much for 2 Hour Weigh-Ins</h2>
<p>Cutting anywhere near 10% for a 2 hour weigh-in is foolish. Most athletes will experience SIGNIFICANT performance detriment due to dehydration.</p>
<p>The reason that athletes with a 24 hour weigh-in can cut more weight is primarily due to two factors.</p>
<ol>
<li style="list-style-type: none;">
<ul>
<li>Hydration</li>
</ul>
</li>
</ol>
<p>The first is that much greater degrees of rehydration can be accomplished in 24 hours than can be accomplished in 2 hours. In other words, you can sweat out a whole lot of water weight via saunas, hot baths, or other water cutting practices and still have plenty of time to gain all that water back. That simply isn’t the case for a 2 hour weigh-in. Significant dehydration can decrease anaerobic performance by more than 10%. Dehydration simply isn’t acceptable for elite powerlifters.</p>
<ol>
<li style="list-style-type: none;">
<ul>
<li>Glycogen</li>
</ul>
</li>
</ol>
<p>The second reason has to do with glycogen replenishment. In an oversimplified version of the physiology, dietary carbs are stored as glycogen. A single gram of glycogen requires 3-4g of water to be stored. Most athletes will require approximately 8-10g of carbs per pound of LBM to completely replenish glycogen. This means a typical powerlifter might have 1-2kg worth of glycogen in their system which comes with an additional 3-8kg worth of water. All in all, we’re likely talking about anywhere from 10-20lbs of water that can be shed through dietary manipulations for a male powerlifter.</p>
<p>Your body uses glycogen for a variety of processes. They are too innumerable to list. If you’re interested in the subject to a greater degree, <a title="Learn More About Ketogenic Dieting" href="https://store.bodyrecomposition.com/product/ketogenic-diet/?affiliates=22" target="_blank" rel="noopener">Lyle McDonald’s “The Ketogenic Diet”</a> is pretty much the Bible of glycogen in terms of a scientific reference.</p>
<p>In any case, of most importance to consider is that glycogen is one of the primary sources of fuel for ATP production. In other words, glycogen fuels your performance on the platform. A full glycogen tank means high energy and it also means that your muscles are “pumped” and “full” – this improves leverages for lifting heavy weights.</p>
<p>By ceasing the consumption of dietary carbohydrate intake, one can “deplete” glycogen. With complete cessation of carbohydrate intake, one can enter a state of ketosis within a matter of days. Glycogen can be fully depleted inside of a week with relative ease.</p>
<p>However, glycogen resynthesis takes significant amount of time. Depending on the size of the athlete, you’re looking at rates of approximately 50-150g per 2 hours. Additional intake will not increase rates of glycogen resynthesis because this process can only move so fast.</p>
<p>In practical terms, what all this glycogen talk means is that your average powerlifter on a 2 Hour Weigh-In cannot afford to do very much in the way of carbohydrate manipulation. They simply don’t have the time to resynthesize any significant amount of glycogen.</p>
<h2>Cutting For A 2 Hour Weigh-In</h2>
<p>So, the question then obviously becomes… How much SHOULD you cut for a 2 hour weigh-in? This is a highly individual question, but I’ll attempt to give what I believe to be a reasonable answer.</p>
<p>Because you’re not going to be able to do any significant sweating or glycogen manipulation, for a 2 hour weigh-in, you’re limited primarily to water loading, sodium manipulation, and method which “empty the gut”. In most cases, this combination of practices is going to not going to net you more than 5% of your bodyweight which, frankly, is already pushing it.</p>
<p>Personally, I’d recommend staying within about 3kg of your weight class for a 2 hour weigh-in. If you’re 5% above the limit about a month away from your meet, I’d suggest a mini-diet going into the meet which will allow you to lose a few pounds of fat and make the actual weight cut more tenable.</p>
<p>All in all, there just isn’t much you can do safely while maintaining performance when you only have a 2 hour weigh-in.</p>
<h2>Answering The Ultimate Question…<br />
When Should I Move Up A Weight Class!?</h2>
<p>After going through all of that information, we can finally answer the initial question to the topic at hand: when should you move up a weight class?</p>
<p><strong>You should move up a weight class when you can no longer cut enough bodyweight (5-10%) while staying above your minimum competitive body fat threshold (8-12% BF) to make the weight class you are aiming to make.</strong></p>
<p>After about three to five years of training, you’ll settle into more of a long term weight class. At that point, it will be more about recomposition that true cutting or bulking. Instead of bulking and cutting through a body fat range, you’ll start bulking and cutting within a weight range. That weight range will be your weight class + 5-10% depending on how long your weigh-in is.</p>
<p>I hope that sufficiently answered the question of WHEN to move up a weight class. In the next article, we’re going to talk about HOW to actually cut weight.</p>
<h2>Did you enjoy the Powerlifting Nutrition Series?</h2>
<p>If so, I highly recommend you check out our eBook: <a href="http://www.powerliftingtowin.com/EatingToWin-eBook">EatingToWin</a>. The book contains absolutely everything you need to know about how to set up the optimal diet for YOU personally as a powerlifter, how to identify the right weight class to maximize your competitiveness, how to cut weight like a PRO so that you can drop a weight class without performance loss, and, of course, an entire section on recommended supplements with the supporting evidence behind each recommend. <a href="http://www.powerliftingtowin.com/EatingToWin-eBook">Grab your copy now!</a></p>
<h2>Like this Article? Subscribe to our Newsletter!</h2>
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<h2>Questions? Comments?</h2>
<p>For all business and personal coaching services related inqueries, please contact me:<br />
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<h2 id="TOC">Table of Contents</h2>
<p><a href="http://www.powerliftingtowin.com/how-to-pick-your-weight-class/">Powerlifting Nutrition: How To Pick Your Weight Class</a><br />
<a href="http://www.powerliftingtowin.com/cutting-and-bulking-for-powerlifting">Powerlifting Diet: Cutting and Bulking</a><br />
<a href="http://www.powerliftingtowin.com/the-best-way-to-measure-body-fat-for-powerlifting">The Best Way To Measure Body Fat For Powerlifting</a><br />
<a href="http://www.powerliftingtowin.com/when-to-move-up-a-weight-class">When To Move Up A Weight Class</a><br />
<a href=" http://www.powerliftingtowin.com/cutting-weight-for-powerlifting">How To Cut Weight For Powerlifting: 24 Hour and 2 Hour Weigh Ins</a><br />
<a href="http://www.powerliftingtowin.com/how-to-diet-for-powerlifting/">How To Diet For Powerlifting: Calories, Reverse Dieting, and More</a><br />
<a href="http://www.powerliftingtowin.com/powerlifting-macros/">Setting Up Your Powerlifting Macros</a><br />
<a href="http://www.powerliftingtowin.com/meal-frequency-and-nutrient-timing">Meal Frequency and Nutrient Timing in Powerlifting</a><br />
<a href="http://www.powerliftingtowin.com/eating-healthy-powerlifting">Eating Healthy for Powerlifting</a><br />
<a href="http://www.powerliftingtowin.com/best-powerlifting-supplements">Best Powerlifting Supplements</a></p>
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			</item>
		<item>
		<title>Powerlifting Nutrition: How To Pick Your Weight Class</title>
		<link>https://www.powerliftingtowin.com/how-to-pick-your-weight-class/</link>
					<comments>https://www.powerliftingtowin.com/how-to-pick-your-weight-class/#comments</comments>
		
		<dc:creator><![CDATA[Izzy T]]></dc:creator>
		<pubDate>Tue, 17 Jun 2014 20:33:33 +0000</pubDate>
				<category><![CDATA[All]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[bulk]]></category>
		<category><![CDATA[cut]]></category>
		<category><![CDATA[fat]]></category>
		<category><![CDATA[how to pick your weight class]]></category>
		<category><![CDATA[lean]]></category>
		<category><![CDATA[nutrition]]></category>
		<category><![CDATA[powerlifting]]></category>
		<category><![CDATA[weight class]]></category>
		<guid isPermaLink="false">http://www.powerliftingtowin.com/?p=2535</guid>

					<description><![CDATA[So begins the PowerliftingToWin Nutrition Series! Nutrition, in powerlifting, primarily serves two purposes: 1) performance enhancement and 2) weight management. When done properly, both of these ends are met simultaneously. That is, you do not need to choose between being strong and fat or weak and lean. There is no “or” here. When nutrition is dialed… <span class="read-more"><a href="https://www.powerliftingtowin.com/how-to-pick-your-weight-class/">Read More &#187;</a></span>]]></description>
										<content:encoded><![CDATA[<p>So begins the <a title="Powerlifting Nutrition Series" href="http://www.powerliftingtowin.com/powerlifting-nutrition" target="_blank" rel="noopener">PowerliftingToWin Nutrition Series</a>!</p>
<p>Nutrition, in powerlifting, primarily serves two purposes: 1) performance enhancement and 2) weight management. When done properly, both of these ends are met simultaneously. That is, you do not need to choose between being strong and fat or weak and lean.</p>
<p>There is no “or” here. When nutrition is dialed in, you are both strong AND lean. That is the purpose of powerlifting nutrition in a nut shell – at least here on PowerliftingToWin. Our entire goal in this nutrition series is to lay down an EXACT plan, step-by-step, for how one can maintain a lean physique year round while simultaneously adding muscle and strength. To be explicitly clear, just as in the programming series, when the nutrition series wraps up, I will be releasing a free eBook detailing the exact nutrition plan and weight management strategy that I believe to be optimal.</p>
<div id="attachment_1009" style="width: 637px" class="wp-caption aligncenter"><a href="http://www.powerliftingtowin.com/wp-content/uploads/2014/04/lightweight-powerlifters.jpg"><img loading="lazy" decoding="async" aria-describedby="caption-attachment-1009" class="size-full wp-image-1009" src="http://www.powerliftingtowin.com/wp-content/uploads/2014/04/lightweight-powerlifters.jpg" alt="Dan Green holds world records at 220lbs and 242lbs. Jesse Norris holds world records at 198lbs." width="627" height="640" srcset="https://www.powerliftingtowin.com/wp-content/uploads/2014/04/lightweight-powerlifters.jpg 627w, https://www.powerliftingtowin.com/wp-content/uploads/2014/04/lightweight-powerlifters-293x300.jpg 293w, https://www.powerliftingtowin.com/wp-content/uploads/2014/04/lightweight-powerlifters-250x255.jpg 250w" sizes="auto, (max-width: 627px) 100vw, 627px" /></a><p id="caption-attachment-1009" class="wp-caption-text">Dan Green holds world records at 220lbs and 242lbs. Jesse Norris holds world records at 198lbs.</p></div>
<p>Sound good? Good. Let’s talk about weight classes.</p>
<p>If you&#8217;d rather watch than read:<br />
<iframe loading="lazy" title="Powerlifting Nutrition: How To Choose Your Weight Class" width="665" height="374" src="https://www.youtube.com/embed/zS6TqcGFt7w?feature=oembed" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe></p>
<h2>Powerlifting Weight Classes</h2>
<p>For those who don’t know, Powerlifting is a weight class sport. A weight class sport is one in which competitors are divided up into different divisions depending on how much they weigh. You cannot compete in any class where you are above the maximum weight and, likewise, you cannot compete in any class where you do not make the minimum weight. Whatever weight class you fall “inside of”, is the weight class where you must compete.</p>
<div id="attachment_2536" style="width: 514px" class="wp-caption aligncenter"><a href="http://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Weight-Classes.png"><img loading="lazy" decoding="async" aria-describedby="caption-attachment-2536" class="size-full wp-image-2536" src="http://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Weight-Classes.png" alt="The IPF has different weight classes from all the other federations." width="504" height="357" srcset="https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Weight-Classes.png 504w, https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Weight-Classes-300x212.png 300w, https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Weight-Classes-250x177.png 250w, https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Weight-Classes-60x42.png 60w" sizes="auto, (max-width: 504px) 100vw, 504px" /></a><p id="caption-attachment-2536" class="wp-caption-text">The IPF has different weight classes from all the other federations.</p></div>
<p>Weight classes ensure that everyone has a fair shot to win if they play their cards right. You cannot use height as an excuse.</p>
<h2>How to Pick Your Weight Class</h2>
<p>Now, this obviously leads one to ask, “Well, how should I go about determining the weight class that is best for me”? Good question.</p>
<p>I think the idea that one “chooses” their weight class is misleading if not outright false. The weight class that one should compete in is the weight class where the amount of muscle on their frame is maximized relative to the limit of that weight class. Put simply, you want to carry as much muscle as is possible while still making weight. For the sharp among you, yes, that means you need to be relatively lean in order to maximize and optimize your competitiveness in powerlifting.</p>
<h2>Being Fat Does NOT Improve Leverages!</h2>
<p>Why? Because fat doesn’t contract. People constantly talk about how fat improves your “leverages”. For the most part, it actually doesn’t. First of all, unlike muscle, fat is highly compressible and thus adds little in terms of actual leverage at the joints themselves.</p>
<p>For the truly obese, fat can help in the squat and bench press because it can somewhat reduce range of motion. In the squat, a big, fat gut can provide a cushion in the bottom when your belly compresses into your thighs. However, unless you are a geared powerlifter, meaning someone who uses squat suits and bench shirts, being fat is not going to appreciably increase performance.</p>
<div id="attachment_2537" style="width: 675px" class="wp-caption aligncenter"><a href="http://www.powerliftingtowin.com/wp-content/uploads/2014/06/Robert-Wilkerson-Squat.jpg"><img loading="lazy" decoding="async" aria-describedby="caption-attachment-2537" class="size-large wp-image-2537" src="http://www.powerliftingtowin.com/wp-content/uploads/2014/06/Robert-Wilkerson-Squat-1024x681.jpg" alt="Big Rob Wilkerson smashes an amazing 900lbs taking full advantage of his &quot;leverages&quot;." width="665" height="442" srcset="https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Robert-Wilkerson-Squat-1024x681.jpg 1024w, https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Robert-Wilkerson-Squat-300x199.jpg 300w, https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Robert-Wilkerson-Squat-250x166.jpg 250w, https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Robert-Wilkerson-Squat-665x442.jpg 665w, https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Robert-Wilkerson-Squat.jpg 2048w" sizes="auto, (max-width: 665px) 100vw, 665px" /></a><p id="caption-attachment-2537" class="wp-caption-text">Big Rob Wilkerson smashes an amazing 900lbs taking full advantage of his &#8220;leverages&#8221;.</p></div>
<h2>The Real Reason Being Fat Helps You Lift More</h2>
<p>That said, when you’re “bigger”, you’ll often notice that you can lift more. In my opinion, this is primarily due to the fact that you’re in an overfed state for a prolonged period of time.</p>
<p>Remember that whole spheal about nutrition being performance enhancing? Well, water, unlike fat, DOES add to leverage. And what is the primary determinant of how much water a natural powerlifter carries? That answer is the current state of their glycogen levels. Glycogen levels are determined by your carbohydrate intake. When you’re constantly eating enough to gain weight, assuming you’re not doing some sort of low carb non-sense, your glycogen tank is completely full.</p>
<p>Not only does this mean you’re carrying more water which DOES improve leverage, but you also go into each workout in a more recovered state and with more overall energy in your tank (because glycogen levels are full). Over time, this is going to lead to increased performance both via the synthesis of new muscle tissue and simply due to the fact that eating more, in general, is better for performance. The being fat part has little to do with it.</p>
<h2>Powerlifting Body Composition Case Studies</h2>
<p>Let’s take a look at three case studies to crystallize the concept of why you need to maximize your muscle mass relative to your weight class.</p>
<p><a href="http://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Body-Composition-Case-Studies-2.png"><img loading="lazy" decoding="async" class="aligncenter size-full wp-image-2538" src="http://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Body-Composition-Case-Studies-2.png" alt="Powerlifting Body Composition Case Studies 2" width="583" height="377" srcset="https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Body-Composition-Case-Studies-2.png 583w, https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Body-Composition-Case-Studies-2-300x193.png 300w, https://www.powerliftingtowin.com/wp-content/uploads/2014/06/Powerlifting-Body-Composition-Case-Studies-2-250x161.png 250w" sizes="auto, (max-width: 583px) 100vw, 583px" /></a></p>
<h2>Case Study 1: Fat Athlete vs. Lean Athlete</h2>
<p>Height, Weight, Body Fat %<br />
Athlete A: 5’6”, 181lbs, 20% Body Fat<br />
Athlete B: 5’6”, 181lbs, 8% Body Fat</p>
<p>Between these two athletes, who do you think is going to win? If you’re not dense, you realize that Athlete B wins every time. Let’s do some quick math to see why. Using the body fat figures, we can calculate “lean body mass” (LBM) which is the amount of fat-free mass someone carries. Athlete B is carrying 166.5lbs of LBM while Athlete B carries 145lbs. Because they’re the same height, we can assume their bones, blood, etc. weigh a relatively similar amount. This means Athlete B is carrying perhaps 20lbs more of pure muscle. Muscle contracts; muscle is the power that lifts weight. Is it really any wonder that Athlete B is going to dominate Athlete A?</p>
<p>This is why you need to be relatively lean regardless of what weight class you compete in. Being lean means you’re carrying more muscle mass relative to the class weight limit.</p>
<h2>Case Study 2: Skinny Athlete vs. Stocky Athlete</h2>
<p>Athlete A: 6’0”, 181lbs, 8% Body Fat<br />
Athlete B: 5’6”, 181lbs, 8% Body Fat</p>
<p>Between these two athletes, who do you think is going to win? Now, for some of you, this might be a bit more of a tricky question. If you do the math, it should be obvious that both athletes have the exact same amount of LBM. However, we can still reliably predict that Athlete B is the likely winner here. Why? Because more of Athlete A’s LBM comes from his skeleton, blood, organs, etc. More of Athlete B’s LBM is coming from pure muscle mass simply because his skeleton weighs less.</p>
<p>This is why being lean is not enough to be competitive. You need to carry as much muscle as possible. Otherwise, you’ll be competing against shorter athletes who can fit more muscle onto their frame while still staying in that weight class.</p>
<h2>Case Study 3: Lighter Athlete vs. Bigger Athlete</h2>
<p>Athlete A: 5’6”, 165lbs, 8% Body Fat<br />
Athlete B: 5’6”, 181lbs, 8% Body Fat</p>
<p>Between these two athletes, who do you think is going to be more competitive as a powerlifter? Of course, these guys won’t be competing against each other; they’re not in the same weight class. However, who do you think has a better chance of placing first in their respective division? The answer is, again, Athlete B. Why? Because Athlete B has more muscle as a percentage of his weight class than does Athlete A. It is more likely that Athlete B will have the most muscle in his weight class than it is that Athlete A will be the most muscular lifter in his weight class.</p>
<p>While muscle isn’t the sole determinant of lifting ability, it is one of the single biggest factors. You must maximize the amount of muscle you carry relative to the weight class you’re competing in. Otherwise, again, even if you’re very lean, you’ll lose to shorter competitors.</p>
<p>With time, and I must emphasize WITH TIME, while still being lean, you should aim to be the shortest and most muscular person in your weight class.</p>
<h2>Conclusions about Powerlifting Nutrition</h2>
<p>Given that we’ve established the primary goals of <a title="Powerlifting Nutrition Series" href="http://www.powerliftingtowin.com/powerlifting-nutrition" target="_blank" rel="noopener">powerlifting nutrition</a> are both to manage our weight and enhance our performance; given that that we now know optimal weight management entails staying relatively lean so that we can maximize the amount of muscle we carry relative to the class we compete in; and, given that we now know that performance is enhanced by consuming large amounts of energy substrates and staying in an overfed state (surplus) for a prolonged period of time, we can come to several conclusions about the goals of our powerlifting nutrition plan:</p>
<p>1) We want to gain as much muscle as possible<br />
2) We want to stay at a “competitive” body fat percentage<br />
3) We want to spend as much of the year as is possible in a caloric surplus</p>
<p>Now that we’ve covered the “what” of Powerlifting Nutrition, in <a title="Cutting and Bulking for Powerlifting" href="http://www.powerliftingtowin.com/cutting-and-bulking-for-powerlifting" target="_blank" rel="noopener">the next article</a> we’re going to discuss the “how” from a broad perspective; we’re going to talk about how to “manage your weight” from the 30,000 foot view.</p>
<p>In subsequent articles, we’ll break down each piece of the process getting into the exact details of cutting, bulking, and making weight. With time, we’ll bring the full <a href="http://www.powerliftingtowin.com/EatingToWin-eBook">EatingToWin</a> strategy to life.</p>
<h2>Did you enjoy the Powerlifting Nutrition Series?</h2>
<p>If so, I highly recommend you check out our eBook: <a href="http://www.powerliftingtowin.com/EatingToWin-eBook">EatingToWin</a>. The book contains absolutely everything you need to know about how to set up the optimal diet for YOU personally as a powerlifter, how to identify the right weight class to maximize your competitiveness, how to cut weight like a PRO so that you can drop a weight class without performance loss, and, of course, an entire section on recommended supplements with the supporting evidence behind each recommend. <a href="http://www.powerliftingtowin.com/EatingToWin-eBook">Grab your copy now!</a></p>
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<h2 id="TOC">Table of Contents</h2>
<p><a href="http://www.powerliftingtowin.com/how-to-pick-your-weight-class/">Powerlifting Nutrition: How To Pick Your Weight Class</a><br />
<a href="http://www.powerliftingtowin.com/cutting-and-bulking-for-powerlifting">Powerlifting Diet: Cutting and Bulking</a><br />
<a href="http://www.powerliftingtowin.com/the-best-way-to-measure-body-fat-for-powerlifting">The Best Way To Measure Body Fat For Powerlifting</a><br />
<a href="http://www.powerliftingtowin.com/when-to-move-up-a-weight-class">When To Move Up A Weight Class</a><br />
<a href=" http://www.powerliftingtowin.com/cutting-weight-for-powerlifting">How To Cut Weight For Powerlifting: 24 Hour and 2 Hour Weigh Ins</a><br />
<a href="http://www.powerliftingtowin.com/how-to-diet-for-powerlifting/">How To Diet For Powerlifting: Calories, Reverse Dieting, and More</a><br />
<a href="http://www.powerliftingtowin.com/powerlifting-macros/">Setting Up Your Powerlifting Macros</a><br />
<a href="http://www.powerliftingtowin.com/meal-frequency-and-nutrient-timing">Meal Frequency and Nutrient Timing in Powerlifting</a><br />
<a href="http://www.powerliftingtowin.com/eating-healthy-powerlifting">Eating Healthy for Powerlifting</a><br />
<a href="http://www.powerliftingtowin.com/best-powerlifting-supplements">Best Powerlifting Supplements</a></p>
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