Asked this on another forum too. Whats your height/weight class and how do you feel its working out for you? Do you feel there's an ideal weight class for a given height to maximize performance or is it a case of eat, train, see what happens?
I'm 5'7 and hover around 175lbs so could go either way. I feel I probably need to be at least 190lbs walking weight to maximize potential but I'll work there slowly (via a quick cut to 165lbs this May to allow me to qualify for the nationals! Haha...the hypocrisy)
I would say whatever weight you compete best at but that is pretty broad. A lot of lifters will gain strength as they grow but if the strength gain is minimal or it affects your health you should look at that too. For example, in your case if you total, say 1500 at 165 but go up to 181 and total 1510 but it is hard to keep your weight up then I would stay at 165. In my case, I had gone up to around 220 and was thinking about competing there. I had always competed at 198. Over the course of the last few weeks my weight settled back down to about 205. So for me it made more sense to make an easy cut to 198 than to compete as a very light 220. I would most likely hit the platform at about 205-208 but many of the 220s will be back up to around 230 come meet day.
There is scientific literature that says for height X you need to weigh Y. But that's done on averages, and while averages can give us a ballpark estimate, it's not the "rule" by any means -- especially when considering individual efficiencies.
I think it should be needs-based. If muscular hypertrophy benefits your strength, then it is desireable. If it doesn't (or the improvement is minimal), then you should focus your efforts elsewhere for the time being. Whether or not hypertrophy/additional morphological changes are beneficial or not is a question of your neuromuscular efficiency, which is a whole other conversation. But at any rate, I hope this helps some.
Also, I'm against the general-powerlifter-fatness-is-okay attitude. Getting fatter is most often a question of laziness rather than a genuine need. Powerlifters think they have an excuse by saying, "oh, I compete, so I have to shove down 10,000 calories of garbage a day so I don't, uh, lose my leverages." I call BS on that for most PLers. I've seen too many people cut from 280 to 240 and GAIN strength to think it's a hard fast rule the other way. Yes, gaining weight can help your total, but if it's simply fat (i.e. you gain from 280, 15% to 330, ~20%), my experience is the gain in total will be marginal at best.
Mike touched on this but I wanted to add a bit. I think its a mistake to let your height govern what weight class you should be in. Again this has been said but the key is leverages. I've yet to see a good analysis done on this subject but their are tall thin guys that compete in the lower weight classes that can out class their competition in the big lifts. Their is a 148er I know that is pushing 6 on the squat. at 148 that's amazing and he's around. he's a phenom at 148 but at 198 he'd only be an above average lifter. In his case gaining weight would mean he'd have to be a whole lot stronger and he would give up the natural leverage advantage he has. I feel like I've restated what everyone else did but I think the number one take away is that there is no good description of what a powerlifter should look like.
I'm 5'7" and wish I was back up to my heaviest as an Oympic lifter(187-pounds) but truthfully, I've done my best raw deadlift at 169-pounds as a competitive OLer (500-pound dead) so I can't say if the weight gain will help me as a PLer but when I start letting my weight creep above my competitive weight(currently, 165) I feel like I get stronger...for awhile.
I think it helps your bench and squat only because these lifts seem to go up easier with weight gain, but the dead doesn't seem to have the same limitations.
I'm in the same boat as you, Mark. I go back and forth between weight gain and the possibility of strength gain vs. staying where I'm at and improving slowly.
Personally, I think gaining 15-20 pounds is a bitch and a half. I'm a single parent and don't have the time/money to force feed myselft enough food to gain weight.
Here's my best idea on the subject:
1) if you have been the same weight for a long time and you are a pretty damn good lifter, but aren't improving...then weight gain may be your best bet.
2) if you are totaling less than 1400 or so as a 165er, then you have lots of room to improve at that weight. Don't think weight gain will=significant strength gain unless you spend YEARS building up the necessary muscle mass in the right way.
The literature you speak of is for Olympic Weightlifters right? I've seen that and it suggests that the average champion or high ranked lifter at 198 is my height. Like you said though, its an average and who knows how its going to apply to the individual. I know that to get to that weight class without being fat for me would take years of dedicated eating. I think I'm going to do the next couple of comps at 165 (cutting 5-7lbs on the week) and then start working my way towards a solid 181 for next year, assess from there.
I believe I read somewhere that junior weightlifters weren't allowed to cut weight? I can't recall if that's correct (or applicable in your situation), but food for thought. Cutting weight (especially big cuts) may slow your muscle gain in the long run. I'm not saying, "don't do it." I'm just saying have your eyes open to the effects.
Absolutely, I'm here for advice so willing to take it. I've also read that in Sheiko's manuals. I'm 24 so if junior refers to age then I'm passed that... if its refering to experience, I've done a couple of years (not much) and have a 1023lb raw total in competition (gym lifts higher). According to russian standards, I'm a rated lifter which is the stages imbetween novice and the sports mastery groups. I'm basically eating the same, just trimming some fat by cutting out junk food and doing cardio a couple of times per week...even at 165, its doubtful we'll be seeing any abs. Any more advice or comments on the situation and possible effects from those more experienced is appreciated.
I believe you can build a lot more strength at your current weight. If you aren't lean at 165 then you definitely don't need to start piling on weight. Just work hard, eat good, and you'll start seeing a trend for where your body needs to go.
