Maybe you’ve been following the professional bodybuilding scene, the amateur scenes, random dudes at your gym or even yourself. But you’ve noticed it. Bodybuilders have distended guts (or big stomachs). Not all of them obviously, but certainly a high percentage among those who take bodybuilding seriously. It’s a popular discussion for the occasional gym go-er and there’s been a lot of theorizing trying to address the causes of the ”distended gut syndrome”, if we can call it that.
In fact, this must have been an important concern in the bodybuilding community because in 2005, the IFBB instated changes in the judging criteria, from now on favorising thinner waists, V-shape and overall balanced bodies
A lot of reasons explain the phenomena of distended guts, and they’re not necessarily what you think.
A couple examples of bodybuilders with big bellies :
Here we see Ronnie Coleman, multiple time Olympia winner almost looking pregnant
Second picture, Kai Greene seen from the side as what looks like a big belly
Yet another bodybuilder with distended stomach (less blatant this time)
Why the big stomachs and the pregnant look?
1) HGH, IGF-1 and insulin
Wonder why guys like Arnold Schwarzenegger and Lou Ferrigno never shown up on stage looking 8 months pregnant? Because they didn’t have GH back then! These guys were purely on steroids, and probably not elephant-scale doses.
But since the mass introduction of HGH, IGF-1 and insulin in the competitive sports world, fueled by the ”more is better” mindset, we have witnessed many of the unwanted side effects of such drug use. Chronic use (and abuse) of HGH causes :
- Growth of the organs inside the chest and the abdomen (commonly called visceral growth). It’s not surprising to see a bodybuilder with a distended stomach when his colon is actually the size of a Boa Constrictor;
- Abnormal growth of the hands and feet (and possibly the face too);
- High blood pressure, vascular disease, diabetes.
Now add insulin to this potent cocktail and you risk seeing growth of intra-abdominal fat (visceral growth) as well increased water retention. Knowing how popular insulin is nowadays this is no surprise our bodybuilders run into problems. Insulin makes you grow muscle, but it also makes you grow fat (including visceral fat too).
Bodybuilders can use lipolytic drugs (clenbuterol, GH) to control subcutaneous fat but visceral fat is difficult to get rid of when the body has become insulin-resistant.
2) Heavy lifting and core training
Now this is one not much people think about. In any powerlifting or bodybuilding program you will see the main compound exercises : squat, deadlift, benchpress.
Benedikt Magnusson here deadlifting 1015 pounds like it’s nothing
Most people, when squatting or deadlifting heavy weights, use their abdomen muscles to stabilize their body during the movement. What I mean by that is they PUSH their belly muscles outwards in order to stabilize their core. While this is perfectly good if you are a POWERLIFTER, it’s a definite no-no for any bodybuilder. To avoid this, one must focus on PULLING his abdominal muscles while doing the lift (even if it’s that hard). Focusing on that when doing abs at the end of your workout is also primordial.
3) Eating obscene amounts of food
Typical response : ” Eat more dude, eat more. You’re in a bulking phase now”
You see guys like Jay Cutler, Kai Greene and Ronnie Coleman eat around 10 meals a day, filled with carbs and protein. It’s no wonder some of them get distended guts. The more they eat the more they force their abdomen to protrude and give it the pregnant look. The muscles are forcing outwards instead of inwards. Add on top of it a little gluten intolerance (bloating) and random subtle food allergies (maybe unknown) and you’ve got a recipe for disaster.
I know you guys all have your opinion made on this subject but personally, I think you should eat just enough to be in a surplus and ensure weight gain.
4) Body structure
This is one you won’t have much control over, but at least you can recognize it. Depending on genetics, some athletes have long legs and a short torso, while other athletes have short legs and a long torso. The long-legged-short-torso is most likely your typical basketball player, while the short-legged-long-torso is your typical football lineman.
Those with shorter torsos tend to have distension issues more often than others. Kai Greene and Ronnie Coleman are good examples of short torsos and unless you’ve been hiding under a rock for the last decade you’ve seen them on stage with big guts. Kai seems so have noticed that problem and has kept his distension on check lately. Props to him!