How to train to ideal body weight?

[Heroic Wolf]

Hi every1

I'm thinking about putting on some weight over the summer since I'll have more time to hit the gym. What's an ideal weight for my body type and athletic goals? Also, what's the optimum way to train to that body weight?

Some background:
1. I'm 5 foot 10.75 inches now, 145 lbs, almost 17 yrs old
2. I don't want to get super big since I'm a standup type of guy, not a grappler. Also, I don't want to get super big since it would interfere with swimming and running.
3. I currently train by doing all weight exercises at 5 reps at 90%-1-rep-max to train muscular tension.

[Filero]

I'd drop this idea that someone can open a book and tell you your ideal bodyweight. You'll need to figure out where you need to be. If you want to gain size, and you just want to look better, a bodybuilder type routine is fine. If you're looking to maximize your strength/power/speed for athleticism as you gain, you'll want to train more carefully. Here's an example of a world-class athlete who did an experiment to gain some mass, and is all go-muscles instead of show-muscles: RossTraining - Articles If you go to http://www.rosstraining.com/articles and browse, you'll see a sampling of high-performance training for fighters.

One hint on your background #3 -- 5 reps of 90% 1RM, that's a fine way to work limit strength. But you will see faster gains if, instead of solely working limit strength, you also work power. Power and limit strength are related, and you can and will plateau on limit strength if you don't build up power explicitly alongside it. Power work should be an integral part of the strength program of anyone who wants maximal strength and explosive power. This is why even powerlifters, who are technically doing strictly strength lifts (squat, dead, bench) spend a huge percentage of their time working power, and not just working strength. Obviously, you don't work power at 90% of 1RM. Do you know how to target power?

Also, your goals seem contradictory -- you say you're a "standup type", but for anyone who is serious about competitive boxing or MMA or whatever, gaining weight should be the last thing on your mind. But perhaps you don't want to compete, so you just want to get bigger since you don't care about weightclasses.

[Heroic Wolf]

Well, I'm only 16 so I care more about getting more strength/power than competing well in whatever weight class I'm in now. And wouldn't I get better at my new weight class in the long run if it happens to be where my ideal weight is? The idea that power and strength are related is very insightful

[Filero]

Originally Posted by Heroic Wolf

And wouldn't I get better at my new weight class in the long run if it happens to be where my ideal weight is?

I think you need to start with this idea of an "ideal weight". Where did you get this notion? What exactly will happen at your ideal weight that won't happen a few pounds to either side of it? I think you'll find that "ideal weight" is not a belief that you can support. If you want to get bigger, no problem, but making up some sort of "ideal weight" as justification is not required (or valid).

To answer your question about competing, obviously your natural weight at the moment is 145. You move up to 155 by adding on a load of muscle, some of which is non-contractile tissue (it doesn't improve performance) and some fat. Now, you're a natural 145er, fighting a guy who weighs 155. You'll find most guys who fight at 155 walk around naturally at 170 or more, and just cut down to 155. And in the amateurs, where you weigh in the same day, they might put 5-10 pounds back on right after the weigh-in. In short, you're fighting a guy naturally way bigger and stronger than you ... that's why fighters fight at the lowest weight they can, and move up in weight as they get older and their weight adjusts up naturally. The only disadvantage to cutting weight is if you cut so low that the cut leaves you very weak. You should not believe me on this -- I encourage you to spar some guys in your gym who are competing at 155 and walking around at 170+, and then spar a few guys who compete at near 135 and who walk around at 145ish, and then decide for yourself after you've gotten a taste.

So, if you're serious about competing, gaining weight for the sake of gaining weight, or to reach some arbitrary "ideal weight", makes no sense. But if you don't care about competing, and you just want to gain weight to look better or feel better about yourself, go for it. But I guarantee you that if you're serious, one thing you will not hear from your coach's mouth is "I worry that you're under your ideal weight, so go in the gym and get swole so you can fight guys way way bigger than you".

One last note: fighting strength and power is built in the ring, on the focus mitts, on the heavy bag, on the matts, way more than in the weight room. A good S&C program is great for a fighter, but you learn to hit hard in the ring. Tommy Hearns wasn't particularly strong, or buff, but dang if the skinny little guy couldn't knock heavyweights silly in sparring. Ringwork is your #1 asset to learn to hit hard, your strength program is an (important) supplement.

[Heroic Wolf]

I guess I just want to look better since I'm kind of skinny now (lol, I'm so self-conscious about what the girls think). Also, I want to be slightly bigger so I can hold my own against bigger opponents better (I like comparing myself to everybody, not just guys my weight class).

[Filero]

Okay, now that you've been truthful I can stop ranting and raving about "ideal weight" Again, straight bodybuilding principles if you don't care about performance; but if you want to build strength and power commensurate with the added size, the links to Ross's articles are where you should start, there is no better resource for fighters. Any of Ross's books would help you out immensely, and there's a forum there as well.