Set point theory is the idea that the body has a pre-set weight and body fat distribution that it prefers to be at…sort of like an internal thermostat.
We can overeat or under eat, and our body will naturally try to bring it’s weight and composition back to that set point. It takes work (diet and exercise) to keep it at a different point for very long.
Last year I stayed very lean (and pretty light) almost the entire year. I competed in May at 187, then in August at 168, 2 weeks later at 165, in October at 187, and finally in November at 185.
When I started my off-season after that final show, I had a real problem getting much over 225-230. It was very uncomfortable, even though I was fairly lean. My body just didn’t want to go higher. I think this is in part due to me “re-setting” my set point to a lighter and leaner weight with all the dieting prior.
Now this year, I only dieted for 18 weeks. I started at around 230 pounds and was onstage at about 190. After the show, I didn’t continue dieting – I went right back into a full-fledged off-season. This time though, I had no problem getting past 230 pounds. Right now I’m sitting at about 245, and will probably get up to 250-255 by the end of the year. Again, I think I reset my set point by not dieting for long this year.
And now I’m trying to reset it once more, to an even higher bodyweight. But it takes time – I can’t just hit 240 (or whatever number) and then start dieting – I need to stay at that weight for a while in order for my body to recognize it as its new weight. If I were to start dieting immediately upon hitting 240, the new muscle would have less chance of “sticking” with me as I diet down, even if I diet intelligently.
Anyways, that’s my story for today.
Oh, one last thing – Justin and I just came out with a new pre-workout supplement that will blow your socks off. It’s called Hypertrop – it’s available for purchase on the Troponin site here (scroll down a bit – it’s called HYPERTROP):
holy shit this stuff kicks ass
We’ll try to get it up for sale on Elite soon too. Try it out, but be warned – it’s strong! Take a half dose (or even less) at first to assess tolerance.
I think you guys are really going to like this one.
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Shelby Starnes is a national level bodybuilder and top nutritionist and trainer. He has helped hundreds of athletes dial in their training, nutrition, and supplementation. Shelby has been involved in powerlifting and bodybuilding for over twelve years, competing and placing very respectably in both. He has placed in the top 5 at the national level in bodybuiding in three different weight classes (welterweight, middleweight, and most recently light heavyweight). He also holds a bachelor’s degree in psychology from Wayne State University and has written numerous articles on physique development for many magazines and websites.
To find out more about him and his consultation services, visit his website at www.ShelbyStarnes.com
View Shelby’s Training Log 
I find this to be very true. For me breaking 200lbs was a huge pain but once I got there and was able to maintain that weight staying here is easy. Now if I could just break 225.
I totally agree with this. I had trouble putting on weight past 200 for quite awhile, probably two years or so of moving the scale up and down a bit. Once I cracked that stalling point, it was like my body gave up fighting me. I flew up to 250 without even really trying.
Then when I cleaned things up a bit, I landed at a nice 225. I honestly believe (at least through my own experience) that to put on weight if you’ve been stuck for awhile, you gotta do like what Dave did and eat pizzas covered in oil (maybe not that drastic, but close).
I’ve always suspected something like this phenomenon existed. I’m nowhere near 200, but it sure is a lot easier to get to 170 than it used to be.
Ive been all over the scale an can confirm this typically 25 pounds up or down is the threshold.
When I went up to 316 it killed me to get to 287. Then once I reset there it killed me to get down to 250. Once I was reset there I had to eat mcdonalds every day on top of my clean food to get up to 275. Then I went back to 252-256 where I’m at now with a lot of hard cardio. I’m now trying to hit 266-7.
The biggest thing is building your metabolism at every stage. I eat more now than I did at 316 but its cleaner and my spacing is spot on.
My suggestion if trying to lose for the first few weeks 2-4 hit that stairmaster hard 6-8 total cardio session’s a week at least 4 first thing in the mourning and at least 2 on the stair master. This will tell the body your serious you can then cut back to 4-6 easier sessions and start dropping carbs.
For weight gain add an extra meal of crappy food (still balanced) a day the first week, then two extra meals the second week. Then reevaluate and clean it up a little.
The concept for both is a spike that shocks the body and forces it to cater to your goals.
Interesting article Shelby. I never realized this until you put it in an article; I have been manipulating my body comp over the past two years on a small scale and have noticed what you have outlined here to be pretty accurate. Thanks for the heads up.
Does the supplement contains any drugs like caffeine?
If you think that supplement is good, Try Omega Sports – Flashover, It’ blows everything away, due to the Glycerol and other stuff in it.
Great article!
I’m 6”0” and stuck at 196lbs. I’ve gotten to 200lbs but it’s hard getting there because I’ve got to eat ’till it hurts but I look bigger,thicker,denser.
I desperately want to be at least 225lbs because then I look like a beast.
Also got to agree with some of the other posters in that you’ve got to eat the odd pizza,burger ,whatever, so long as you train hard
I’VE DONE IT! I FEEL SOOOOOOOOOOO HAPPY!
8 DAYS AFTER WRITING THE ABOVE POST , I’VE SHOT UP FROM 196 lbs TO 210
NEVER THOUGHT I’D DO IT!
I’M A BIG BOY NOW!!
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