Train like an animal. Think like a human. 1 of 4 Copyright 2014 Reactive Training Systems, LLC. All Rights Reserved visit: ReactiveTrainingSystems.com

History of Strength Sport Before powerlifting, there were just the odd lifts; which included, but were not limited to the big three. It wasnt until the 1950s that powerlifting took its modern form. Olympic lifters used odd lifts to supplement their competition lifts, which were not just the snatch and clean and jerk. Lifts we think of as odd today like one-hand Olympic lifts were competition lifts until the late 1920s and the strength rather than speed-dominant press remained in competition until 1972 [1]. Weightlifting meets preceded or were included with the earliest bodybuilding shows and competitors were not judged purely by their physique, but also received athletic points. John Grimek, the first dominating Mr. America, competed in the 1936 Olympics as a weightlifter. Early on, the distinction between weightlifter, powerlifter and bodybuilder was slight [2]. Specialization changed things, in some ways for the better. Modern lifters are improved even when taking into account the effects of steroids which emerged after the early era. Today weightlifters from strictly drug-tested countries and powerlifters in strictly drug-tested federations are stronger than their predecessors. Natural bodybuilders, while not surpassing the mass of their predecessors, have matched it while getting leaner. The downside is that knowledge today is segregated. A strength

athletes understanding of periodization often surpasses not only the average bodybuilders, but probably their coachs as well! Likewise, the average bodybuilder often knows more about nutrition than most strength coaches. With the emergence of CrossFit and the popularity of some dual athletes competing in strength-sport and bodybuilding, some reintegration has occurred. Bodybuilders are relearning the value of progressive overload and compound lifts and strength athletes are relearning the importance of nutrition. This article exists to further bridge the nutritional knowledge-gap for strength athletes. When is it Appropriate to Change Weight Classes? Disclaimer: In federations with prior-day 24-hour weigh-ins, its common to drop one or more classes by losing extreme water weight in just hours. With a day to rehydrate and refuel, lifters regain their lost weight and strength. This can be unsafe. I encourage competition in meets with same day 2-hour weighs-ins. This article is intended for lifters competing in such meets. Dictated by height, bone structure and body fat settling point, most non-novice, drug-free lifters are suited for 3 potential weight classes. For those of average body fat, there is the class they can cut to, the class they settle at normally, and the class they can eat into. The question is when is it appropriate to change classes? Novice lifters or teenagers who arent done growing shouldnt change classes. Those still maturing or experiencing novice-gains are not yet at their trained adult weight. Dropping a class can hamper strength and size development and maturation for teenagers. Also, weight gain will come naturally without force-feeding to a higher class. Intermediate lifters should also think carefully before dropping down. Often, these lifters are on the cusp of impressive numbers, just shy of being among the elite. However, going from good to elite is a longer journey than going from novice to good. It is tempting to think if I maintained my numbers and dropped a class I would be elite! While true, this often isnt realistic or sustainable. Intermediates will benefit from being patient and putting in the required years to get stronger. Dieting and holding a lower bodyweight makes this journey slower. For advanced lifters, it may be worth dropping down. Even if not sustainable, it might be worthwhile for important competitions. Often truly advanced lifters can achieve a requisite qualifying total at a local meet even at a higher weight class. After, they can drop down for the main meet they targeted. This is not to say only highly experienced lifters can consider dropping. Intermediate lifters on the

By Eric Helms, MPhil, MS, CSCS November 2014

cusp of a class cut-off can consider dropping. If all that is required is a short diet and last minute manipulations, it may be a valid goal. Brief restriction wont hinder long-term development. Based on the above, decide if its appropriate to drop down (well discuss going up later). However, consider that the terms beginner, intermediate and advanced arent defined only by total. Lifter classifications or qualifications are for setting standards and comparing strength, but some simply dont have the genetics to reach elite strength. There are lifters who have been training a long time, steadily improving, using expert form, and finishing meets with few missed attempts that may never be world class. Despite not reaching elite, these lifters are advanced in terms of training-age and genetic potential and should consider the above information as such. Pros and Cons of Dieting to a Lower Weight Class If dropping a class is appropriate, you should still consider the pros and cons before doing so.

Pros: Improved physical and mental health for lifters high in body fat Increase in relative strength (Wilks score) if done correctly Cons: Likely a drop in absolute strength if dropping a full weight class and not high in body fat Potentially no change or slight decrease in relative strength (Wilks score) if done incorrectly Time away from creating an optimal environment for strength gain Mentally, physically and socially stressful to diet Essentially, dieting to a lower class is a stressful departure from an optimal training environment. Thus, it is common to hear lifters discourage dieting and sometimes with hyperbole. I regularly hear it stated that it is impossible to gain strength or muscle while losing weight and difficult even to maintain it. I have also heard a coach say, Most lifters are two classes lighter than they should be. These overstatements lack context but arent completely false. Those higher in body fat can carry more lean mass [3]; sumo wrestlers carry more lean mass relative to height than even offseason competitive bodybuilders [4]. Also, strength and muscle loss can [5] but dont always [6] occur while dieting. However, like sumo wrestlers, not everyone is built to be a super heavyweight powerlifter. Also, with sound nutrition strength and lean mass losses can be reduced [7].

How to Diet to a Lower Weight Class Dropping a few pounds is unlikely to interfere with training. This is especially true for those high in body fat. However, for those not high in body fat looking to drop a full weight class, the cons should be carefully weighed. If the decision is made, it is critical to proceed intelligently. First, we must define the nutritional hierarchy of importance. These are the variables in order of priority:

1. Adherence 2. Energy balance 3. Macronutrients 4. Micronutrients 5. Nutrient timing 6. Supplementation Adherence: Fad diets constantly emerge and often focus on one variable, taking it to the extreme to affect a variable of higher priority (often energy balance). Eliminating bad foods and only eating clean, fibre, nutrient, and protein dense foods removes high-calorie items and increases satiety in order to reduce energy intake. Reducing dietary fat, the most energy-dense macronutrient, is used to reduce energy intake. Carb reduction, which increases satiety by driving up fat and protein, is also used to reduce energy intake. Finally, some diets ban eating at certain times or change meal frequency to reduce energy intake. However, the more rigid a diet, the harder it is to follow. Flexible rather than rigid dieting is associated with lower BMI, bodyweight, self-reported energy intake, anxiety, stress, prevalence of eating disorders and greater maintenance of lost weight [8-11]. Diets requiring abstinence from common foods such as bread, decrease adherence and result in more drop-outs [12]. Very high (6+) or very low (

Nutrient timing: The organization of your weekly deficit can affect adherence, muscle retention, and fat loss. Not dieting every day of the week may improve these outcomes [30-32]. One way to implement non-dieting days is to have a weekly reefed-day where carbs are increased until total calories reach maintenance. Within a day, energy distribution may also matter. As stated previously, very high or low meal frequencies can threaten adherence [13-15] and muscle retention [33]. Maintain moderate frequencies (3-5 meals/day). Unlike endurance athletes, powerlifters dont need to time carbs for glycogen storage or replenishment. However, they may benefit from consuming 0.4-0.5g/kg of protein ~1-2 hours before and after training to expedite muscular repair [34]. Supplementation: Few supplements provide benefits. Only some are relevant to powerlifters. Since multivitamins seem to confer minor health benefits [35]

and since micronutrient deficiency is common while dieting [24], a low-dose multivitamin should be considered while cutting. Likewise, supplemental fish oil provides health benefits [36] and should be considered (~2-3g/day combined EPA and DHA) while cutting since fatty acid intake may be constrained. Also, 3-5g/day of creatine monohydrate may assist retention of strength and muscle mass [42]. Lastly, intermittent (to avoid tolerance) pre-workout caffeine dosing at 56 mg/kg may assist strength maintenance [37-39]. Remember the hierarchy. If you miss your macro targets the day isnt a wash; hit your calorie target. Dont worry if you missed a post-workout shake; hit your total protein for the day, it has a greater impact on muscle retention [40]. Also be flexible, use 10g ranges for macros or 150kcal if you are just tracking calories.

Gauging Progress Gauging your progress is important but simple. Two variables matter, bodyweight and strength. To track bodyweight wake up every morning, use the bathroom, and weigh in nude before you eat or drink anything. After each week, compare your 7-day average to the previous weeks 7-day average. Determine if you lost .5-1% of your bodyweight. If you did, dont change anything. If you lost too quickly (>1%), increase calories by 5% and if you lost too slowly (

weight loss weekly. The lifters total decreased by 32lbs, but Wilks score increased by 15 points! Finally, a tip for the night prior to your meet: if you finish all your food and fluids at an early dinner, you will wake up weighing at least 1% less than you weighed before bed (likely even less). Hydrate and eat after the meet weigh-in (if its early) and youll lose a bit more. Thus, you can diet to ~1-2kg over your class cut-off. When doing this, dont go without food or fluids for more than 14 hours. About the Author Eric Helms is a co-owner of 3D Muscle Journey. 3DMJ is dedicated to providing evidence-based information, community support, and holistic coaching to drug-free lifters. Hes coached hundreds of athletes, attained professional status with the INBA and competed internationally in raw-powerlifting with the IPF. He holds two masters; in exercise science and also nutrition for physique and strength sport. He is pursuing his PhD researching auto-regulation in powerlifting at AUT in New Zealand. To find out more check out www.3dmusclejourney.com. References 1. Fair, J., The Tragic History of the Military Press in Olympic and World

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Train like an animal. Think like a human. 4 of 4 Copyright 2014 Reactive Training Systems, LLC. All Rights Reserved visit: ReactiveTrainingSystems.com