Hi Jordan, thanks for the free advice. In another thread you mentioned how you might prescribe more volume and/or conditioning for an individual who is prone to midsection fat storage (as opposed to the naturally muscular male with a narrow waist.). Assuming that the goal is getting stronger but also seeing a reduction in waist circumference, is the mechanism by which this advice might work due to increased caloric expenditure or because of a need for a higher dose of volume to see progress? Maybe both? For context, I’m a 28 year old male with a 39 inch waist at 185 body weight with a 551 deadlift (good leverages for it), 405 squat, 195 bench, 155 press. I just implemented Austin’s advice to crank pressing volume way up. I’m just curious about the mechanisms. Thanks!
In general, higher training volumes will produce a higher caloric cost so both of your answers are in play here. That said, in the other thread I was suggesting that someone who has a large waist without the other phenotypic features of the “athlete” should do more conditioning and/or because their tendency to put on more fat than muscle during weight gain. I think a little more training gives us a fighting chance.
Awesome, thank you.
Just another follow up question if you don’t mind. Does someone in my situation need to be in a caloric deficit to see a reduction in waist size? Traditionally I thought a significant decrease in waist size was an if and only if with fat loss but I thought I remembered you saying something in a video somewhere about waist size reduction being a general result of weight training. Apparently I don’t understand all the causes of changes in waist circumference because a slimming waist while maintaining/gaining bodyweight sounds like losing fat and gaining muscle at the same time. Also maybe I’m just remembering wrong.
No, not necessarily. I would expect a decreased waist circumference with continued training if weight stays the same. It may not work out neatly for everyone, however, and if that is the case I’d recommend a calorie deficit.
Okay, thanks again.
If the abs and spinal erectors are (presumably) being hypertrophied or at least staying the same size, and waist size is decreasing, what would be the cause other than a reduction in body fat?
I think it’s rather unlikely that the abs and erectors are hypertrophying at the same rate of visceral fat loss to keep the measurement constant. Decreased body fat is why the waist circumference is going down.
Ok, I think I just misunderstood what the “No, not necessarily” was in reference to.