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The appearance of a bigger belly in powerlifters, as opposed to a more muscular appearance, can be attributed to their high carbohydrate and calorie intake. This nutritional strategy is essential to providing the energy needed to lift extremely heavy weights during training.
It’s all about calorie consumption
I guess it’s pretty obvious that “big” in relation to the body usually occurs through calorie consumption.
You have to eat excess calories if you want to get bigger and stronger.
So if you’re wondering why you’re not packing on muscle even though you’re training like a demon, it’s because of your diet and nutrition.
Powerlifters are all about muscle and strength, so it makes perfect sense that they need to eat a huge amount of calories.
The truth is that they are almost in a state of constant accumulation.
Heavyweight powerlifters and Olympic weightlifters, as well as World’s Strongest Man competitors, will usually reveal some very large bellies.
The difference between a powerlifter and a bodybuilder
When you consider a bodybuilder, they will also initially go through a bulking phase.
This includes high intensity training and eating a lot.
Basically, they do everything they can to grow as much muscle as possible.
Unfortunately, fat comes as part of the deal with all the extra calories.
However, a bodybuilder then usually goes through a cutting phase.
This includes following a very strict diet to eliminate fat.
In fact, I’m sure you’ve heard many bodybuilders live on chicken, broccoli and rice.
However, even an ingredient like rice is likely to take a backseat during a bodybuilder’s cutting phase.
They will also give up training, but still do enough to maintain as much muscle mass as possible.
That being said, the cutting phase will also deplete the athlete of a lot of strength.
Basically, they become much weaker.
Now, if we look at things from a powerlifter’s point of view, the last thing they want is to lose strength and get weaker.
Powerlifting is all about building as much raw power as possible.
This allows you to lift the heaviest loads within your capabilities.
So a powerlifter will not go through a cutting phase, especially when training for a competition.
Granted, shifting a huge amount of weight will burn a huge amount of calories.
The solution is once again to consume even more calories.
You have to remember that you can eat as “clean” as you want.
But excess calories are just that. If they are not burned during your normal daily activities, they will be stored as fat.
However, this is of little concern to the powerlifter.
More body mass means the ability to move more weight.
Strong lifters train with less strength
Another thing to consider is the total volume of work the powerlifter does during the session.
Okay, so I already mentioned that lifting heavy weights will burn a huge amount of calories.
However, this does not work in the same way as high volume training.
In addition, let’s not forget that it is impossible to see a decrease in body fat.
But the same cannot be said when it comes to adding body fat.
For the vast majority of us, excess calories will usually go straight to our bellies.
If you’ve ever changed your training protocols, you’ve probably noticed the same thing yourself.
Let’s say you’ve had a real focus on hypertrophy and conditioning for a few months.
Then you decide to shift your focus to pure strength training.
Even though you’re lifting with the same intensity, if not more, you’ll usually notice that you’re getting fatter.
You’ll probably end up taking in more calories because your energy levels feel seriously depleted during your workout.
Plus, even though you’re carrying much heavier loads, your overall volume will drop significantly.
The type of training can create a big belly
Now, when I talk about the “type of training” a powerlifter does, it’s not so much the lack of cardio and abs.
In fact, powerlifters are sure to train their abs and core.
Almost every movement we make comes from the core, so it’s essential that a powerlifter has an extremely strong core.
In fact, heavy crunches form part of a powerlifter’s training regimen.
Oh yes, even though lifters are in steady state, they still train their abs.
But these are no ordinary abs with weights.
Depending on the athlete, you could be talking about doing sets of 15 reps with 300-500 pounds.
Yes, this will work the abs, but it will also build big slabs of abs.
You will also need to consider how these athletes use the weight belt.
While most of us will use the belt to stabilize the core and protect the lower back, powerlifters also use it to target their breathing.
During extremely heavy squatsdeadlifts and bench presses will literally push out the stomach as hard as possible.
The goal here is to press your stomach as hard as you can against the belt to provide extra support.
If you do this multiple times a day, for weeks, months and years, you will end up with a bigger belly.
Former powerlifter and current strength coach, Louie Simmonsonce said, “If you want a small waist then powerlifting is not your sport.”
The role of steroids
Steroids can play a role in creating a big belly.
In fact, there is a term known as “roid good”although this is more common in bodybuilders than powerlifters.
It is actually known as palumboism.
This is when the oblique muscles thicken and actually push the rectus abdominis muscles outward.
In truth, it’s not actually the steroids that cause this “big belly,” but other performance-enhancing drugs.
These include insulin, human growth hormone, and various anabolic peptide hormones.
Additionally, the opposite can be said for certain steroids.
In fact, there are some steroids that will raise your metabolism and increase your overall daily energy expenditure.
This will actually cause you to burn calories and body fat and also improve recovery so you can train harder and longer.
So, from a powerlifter’s point of view, to combat this “burning calories” the obvious solution is to eat more.
And then we’re back to where we started – more calorie consumption equals more body fat.
Key learning points
- Powerlifters are required to take in massive amounts of calories to support their training.
- It’s not unheard of for powerlifters to eat DURING their workouts.
- Powerlifting training involves a lot of abdominal strain. The abdomen is usually “forced” toward the weightlifting belt to help the lifter target their breathing.
- Abs training for powerlifters involves huge weights that will build large slabs of abdominal muscle, thus making the stomach bigger.
- Steroids can play a role, whether it’s because of palumboism or the need to consume more calories.
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Hi, I’m Parta, owner and founder of My Bodyweight Exercises. I am a Level 3 Personal Trainer and a Certified Strength and Conditioning Specialist through the Register of Exercise Professionals, United Kingdom. I have been attending the gym regularly since 2000 and training clients since 2012. My goal is to help you achieve your body composition goals.
