Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: BikiniSlut on February 19, 2013, 11:13:53 AM
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As I slowly start getting into some "heavier" weights ( heavy for me...not for you boys)...I'm worried about my waist bulking up. Gentically I already have a fairly wide waist and would like to lean it down or have the illusion of it being lean,
What are the worst and best exercises for this?
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best exercise is the push away. push yourself away from the table before you eat too much. as you train more you get hungrier, if your goal is to reduce your waistline exercise more eat less within reason[don't starve].crunches and captain chair leg raises are good waist exercises combine the two and you should be good.
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Learn to do abdominal vacuums...sucking the abs in....crunches and rev crunch...worst is training abs with weight and do not train obliques with weight.. but normal heavy training is enough for some. Some like low reps and weight ..really individual some never train abs at all . I like no weight higher reps.
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best exercise is the push away. push yourself away from the table before you eat too much. as you train more you get hungrier, if your goal is to reduce your waistline exercise more eat less within reason[don't starve].crunches and captain chair leg raises are good waist exercises combine the two and you should be good.
the push away...like that...very true...
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BS: Might find that the Ab wheel is one of the better exercises for the total ab wall (lower & upper), including the obliques. Keeping the reps around 10 to 15, for 2 or 3 sets. The ab's should be treated like any other muscle group and really don't require marathon workout sessions. If new to this exercise, you will see right away the effect it has on the waist. Can use it at home, in the morning, afternoon or any time. Best to begin on a smooth floor, rather than a rug or whatever.
Vacuums are excellent, while holding the abs all the way in for a good 10 seconds, for each rep. Best done while at a 45 to 90 degree angle, standing and bending forward, usually with the hands on the legs/knees.. This is a Yoga practice and gives good results. Also helps when learning to breath from the stomach area, rather that the chest.
Pushing away is good. Watching the carbs is another option. The newer thing (at least in SoCal) is avoiding wheat/glutton products. A few women I know are doing the no glutton thing and it works very well for them. Carb reduction pretty much standard for removing inches from the waist area. With any of these, you need never to feel hunger. Smart planning is the key.
Male BB'ers, to give the illusion of a smaller waist, will work the outer/side head of the delts. Giving width to the shoulders (Larry Scott being the prime example). If having a natural wide waist, lateral raises, side presses, cable work,etc may help. Worth a shot. Good Luck.
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heres what i do,i kept very small waist for long even while on gear(which does make it grow)and eating like a swine at times.
dont train abs directly.indirect is enough.
no squats, no deads.
and the best exercise no doubt is to be careful with eating.
So if you don't do any squats or deads, where is this indirect training going to come from?
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hanging knee raises/leg raises.
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heres what i do,i kept very small waist for long even while on gear(which does make it grow)and eating like a swine at times.
dont train abs directly.indirect is enough.
no squats, no deads.
and the best exercise no doubt is to be careful with eating.
You know my lower ab area is my problem....I was doing weighted leg lift things in hopes of adding more muscle there. I figured more muscle=less fat and water.
But God...being ocd and paranoid like pns aka anabolichalo I worried of making obliques and waist too big. I think it's just something I have to put up with :(
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Learn to do abdominal vacuums...sucking the abs in....crunches and rev crunch...worst is training abs with weight and do not train obliques with weight.. but normal heavy training is enough for some. Some like low reps and weight ..really individual some never train abs at all . I like no weight higher reps.
I did that for a long time when I was in shape and it worked. I posted about it on here a few years ago.
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eat more fiber.
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Guys.....I'm talking about shaping them...not losing fat....even when lean I still have sort of a blocky midsection.
I tried the hanging leg raises....that actually is tough stuff.
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Guys.....I'm talking about shaping them...not losing fat....even when lean I still have sort of a blocky midsection.
I tried the hanging leg raises....that actually is tough stuff.
Only way I can think of would be to make the illusion of it being smaller by building bigger shoulders. Not much you can do to actually make your waist smaller...just add or lose fat to it. I would avoid all direct abdominal work.
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Guys.....I'm talking about shaping them...not losing fat....even when lean I still have sort of a blocky midsection.
I tried the hanging leg raises....that actually is tough stuff.
have you tried a compression shirt? ;)
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Don't work abs AT ALL.
Add muscle/size to your shoulders and lats (and quads).
If you are competing in bikini, try not to stand straight on facing the judges for any length of time.
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Don't work abs AT ALL.
Add muscle/size to your shoulders and lats (and quads).
If you are competing in bikini, try not to stand straight on facing the judges for any length of time.
Hi Stella :)
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Hi Stella :)
Hi WOOOOOOO!
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Abs and obliques (especially obliques) are stabilizer muscles that have very little potential for growth, so I wouldn't worry too much making them too big with squats, deadlifts, and direct AB work.
One of these guys loves his heavy squats and deadlifts, actually is also a competitive powerlifter. Get the point?
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Don't work abs AT ALL.
Add muscle/size to your shoulders and lats (and quads).
If you are competing in bikini, try not to stand straight on facing the judges for any length of time.
This is interesting....so NO ab work whatsoever? Does every ab exercise increase the waist?
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Here is one guy who didin't think that it was important to work his abs, and another one that does. Both have genetically blocky waists that probably measure the same, both have odd ab wall structures as well.
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A nice properly developed set of abs combined with low BF% will always make the midsection appear tighter.
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This was taken a few days ago...just showing off my new sweater dress to a friend. As you can see....a straight up and down body...nothing underneath...no push up bras or knickers...so there is my body as is. Don't 'mind the tag...I'll post some more in a bit.
I'm pretty happy with how I look...I've tightened up considerably for off season compared to what I used to be. Just don't have a great shape naturally.
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A "leg" shot if you will. Don't mind the off season little belly I have going. But again...quite happy with this "tighter" off season.
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This was taken in the gym a couple days ago...I have no before pics but I was just showing the progress of the hamstring and the little definition I have going for an off season. I am loving my legs as of lately...they are tight with some nice shape. Calves are weak...but that's genetics...I've done alot with them considering.
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Figure pose...don't mind the tag still on the dress. Once again....not alot of curve. I really have to take some bra and knicker shots eventually to really show my shape. Perhaps after my next stint up north. Taking pics in a mirror is not as easy as TBombz makes it seem.
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basic crunches lower legs on a flat bench will not enlargen your waist.
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How about crazy gironda running people out of his gym for doing squats yev33 lol ?
I don't think people have to be so extreme...but that pic of the dude on top of cutler you posted has some severe palumboism going on it's not that he didn't train his abs. When you get up on stage in a thong I'm sure you become extremely self conscious about what your weaknesses are and try to work on them.
I'm like this too and don't even compete so even if there is a small risk of putting more size where I don't want I simply won't train that part. Even though the risk may be small I wanna minimize the chances to 0%. Possibility of muscular imbalances aside of course...focusing solely on the competitive/vanity pov.
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i forget.... are photoshops allowed on the training board.... ???
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yev, if you'd start posting pics instead of just videos i could work you in... :)
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yev, if you'd start posting pics instead of just videos i could work you in... :)
i do like reading your blog though
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Figure pose...don't mind the tag still on the dress. Once again....not alot of curve. I really have to take some bra and knicker shots eventually to really show my shape. Perhaps after my next stint up north. Taking pics in a mirror is not as easy as TBombz makes it seem.
yes a panty shot would be nice...so i can evaluate your glutus maximus development... ;D but please a fully panty and not a string.
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yev, if you'd start posting pics instead of just videos i could work you in... :)
That might be dangerous territory, a good GB photoshop could haunt you for a lifetime!
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i do like reading your blog though
Did you really come across my blog?
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How about crazy gironda running people out of his gym for doing squats yev33 lol ?
I don't think people have to be so extreme...but that pic of the dude on top of cutler you posted has some severe palumboism going on it's not that he didn't train his abs. When you get up on stage in a thong I'm sure you become extremely self conscious about what your weaknesses are and try to work on them.
I'm like this too and don't even compete so even if there is a small risk of putting more size where I don't want I simply won't train that part. Even though the risk may be small I wanna minimize the chances to 0%. Possibility of muscular imbalances aside of course...focusing solely on the competitive/vanity pov.
I'll be honest I haven't read much of Gironda's stuff to make an educated opinion on his training advice, but running people out of the gym for squatting is just plain nuts.
The Cutler and Dusty Hanshaw comparison, yeah that might of been a stretch, I agree. But I think that the first pic with darrem, JOJ, and Dave Henry is pretty valid.
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hey, bikinislut, youre looking great there, but for more precise assesment we need nakeds ;D
your waist is fine :D
yve33, you clown, im at loss of words about the selective posting ways of pics,ill not lower myself to that level of ignorance, this is too low even for getbig standards ::)
What's so selective about the Darrem, JOJ, and Dave Henry pic ?
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Did you really come across my blog?
On Wordpress. Yes.
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On Wordpress. Yes.
That's pretty cool. Thanks for checking it out, I'm glad you like it.
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That's pretty cool. Thanks for checking it out, I'm glad you like it.
I stalk everyone on getbig. :-\
But I only out the ones who annoy me. ;D
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I stalk everyone on getbig. :-\
But I only out the ones who annoy me. ;D
I will keep this in mind. ;D
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I will keep this in mind. ;D
yeah well donīt worry Yev.. your a good poster on here.
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;)
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That's pretty cool. Thanks for checking it out, I'm glad you like it.
Seriously though. Your thoughts around 'powerbuilding' are interesting. You should post some of them here.
I'm more of a volume guy but I my goals are different.
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,butterface,ahem, butterbean ;D
;D
This is interesting....so NO ab work whatsoever? Does every ab exercise increase the waist?
I am no trainer and I only did one figure show but here is how I see it:
Any exercises that build muscle are going to make you look bigger in that area. If your midsection is blocky, I would not do any ab exercises if you want to compete. Smaller waists are usually rewarded if all other factors in two competitiors match up closely.
Prior to my show I never really worked abs. During my prep, we did not do any ab work until 3 weeks before my show (we forgot). The only thing we did was a few sets of crunches probably about once or twice a week for 3 weeks. If you are lean, your abs will show. So there was hardly any ab work, but they became very visible when the fat came off.
As for the guy that Yev posted above Jay, I am no expert, but that guy looks to be some percentage points higher in body fat than Jay and has some other differences that blur his definition.
Abs showing is mainly diet imo. I've got abs right now...they are just under a huge layer of fat ;D
And BS, I saw your before pic and you have made a great improvement in your legs. Good work!!
If you feel you must do abs for back support or whatever...def no oblique stuff.
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Seriously though. Your thoughts around 'powerbuilding' are interesting. You should post some of them here.
I'm more of a volume guy but I my goals are different.
Thank you. I actually have posted bits and pieces in various threads where it was relevant. Here I try to keep my posts as concise and to the the point as possible so I don't go into as much depth.
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Thank you. I actually have posted bits and pieces in various threads where it was relevant. Here I try to keep my posts as concise and to the the point as possible so I don't go into as much depth.
Fair enough.
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i forget.... are photoshops allowed on the training board.... ???
Sweet....my first inclusion into a photoshop! :D
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Sweet....my first inclusion into a photoshop! :D
With chubby Galienko no less... I'll make one of you and sexy Galienko when I get home if you prefer.
;D
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This was taken in the gym a couple days ago...I have no before pics but I was just showing the progress of the hamstring and the little definition I have going for an off season. I am loving my legs as of lately...they are tight with some nice shape. Calves are weak...but that's genetics...I've done alot with them considering.
It looks like you did a nice job on the hamstrings. Are you going to compete in figure or bikini?
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It looks like you did a nice job on the hamstrings. Are you going to compete in figure or bikini?
If I compete bikini most likely...I don't think I have enough muscle for figure. I am very proud of my hamstrings thank you!!
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haha, you know whats even more hillarious?
im probably a good bit taller than here, and the waist there already looks bigger from the side than hers from the front ;D
I like you galeniko. I don't think I've ever seen you melt at all.
No homo
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they belong to the genetical and structural elite.
Of course they do, but it doesn't take away from the fact that one of them competes in powerlifting and does heavy ass squat and deadlifts compared to the other two and yet still has a tight waist.
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you guys make a cute couple
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you guys make a cute couple
LOLZ. :D
Now where is the TBombz photoshop!!
Thighs down are my strong suit.....from ass to torso is my weak area....and chest and above is "average"...I hold more muscle than the usual woman though, and have some nice tight arms. Must get pics of those up soon.
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LOLZ. :D
Now where is the TBombz photoshop!!
Thighs down are my strong suit.....from ass to torso is my weak area....and chest and above is "average"...I hold more muscle than the usual woman though, and have some nice tight arms. Must get pics of those up soon.
gotta give me something new to work with... but becareful what you wish for... i have a lot of tbombz material... ;D
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ah, i was quite the short fused guy when younger, but that made my hair turn grey.
is this true? I was very angy for no good reason till mid twenties and am very grey at 29 ???
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is this true? I was very angy for no good reason till mid twenties and am very grey at 29 ???
na... you are just genetikaly aging bro but stress does not help. i walk away from conflicts now but i used to be also very unpredictable and quite aggresive. i think you got mellow man.. i am now very mature ;) :D and see it all different.
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bikini, id like to see you start doing lots of heavy hip abduction (starting together and pushing outwards), lying hamstring curls with a focu on a slow negative and a hard squeeze at the time, and deep squats. heavy weight, low reps, leave a couple reps in the tank on every set, rest alot between sets, and eat a bunch of starches all day every day.
were gonna build you some thick thighs and big ole booty, girl.
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bikini, id like to see you start doing lots of heavy hip abduction (starting together and pushing outwards), lying hamstring curls with a focu on a slow negative and a hard squeeze at the time, and deep squats. heavy weight, low reps, leave a couple reps in the tank on every set, rest alot between sets, and eat a bunch of starches all day every day.
were gonna build you some thick thighs and big ole booty, girl.
TrainingRegimen of Peace :D
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Here is one guy who didin't think that it was important to work his abs, and another one that does. Both have genetically blocky waists that probably measure the same, both have odd ab wall structures as well.
What the fuck are you talking about? The first guy, whoever it is, has about 8% more bodyfat on him compared to Cutler. It's not a matter of working your abs enough it's a matter of being lean. You give the worst advice I've ever seen here. Go step in front of a bus.
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bikini is hot but, lol @ putting this much thought into natural training... asking which exercises "thicken the waist"... have you been training long ???
the answer is none have any special effect on the waist. if you are lifting weights and gaining muscle at all, your abs, low back, obliques will just come along for the right. you have no control over it.
and lol @ tbombz thinking you can build a "big ole booty"... if she has thighs like that and no ass currently, she's never going to have one.
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bikini is hot but, lol @ putting this much thought into natural training... asking which exercises "thicken the waist"... have you been training long ???
the answer is none have any special effect on the waist. if you are lifting weights and gaining muscle at all, your abs, low back, obliques will just come along for the right. you have no control over it.
and lol @ tbombz thinking you can build a "big ole booty"... if she has thighs like that and no ass currently, she's never going to have one.
Wrong you are.....it's taken years but there is a significant difference to my thighs and ass....a positive one.
I'm not sure how Big TBombz is talking...I will not be BigMikeCox big but I assure you my ass and legs are considered desireable to the average male.
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Wrong you are.....it's taken years but there is a significant difference to my thighs and ass....a positive one.
I'm not sure how Big TBombz is talking...I will not be BigMikeCox big but I assure you my ass and legs are considered desireable to the average male.
i thought you mentioned your thighs were a strong point, but ass a weak one? if so, that's not going to change... that's all i meant.
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i thought you mentioned your thighs were a strong point, but ass a weak one? if so, that's not going to change... that's all i meant.
Fair enough....I think I meant moreso that it's a weak point due to cellulite and fat....but it has become much more "shapely" than it was. I'll never have a Kim Kardashian ass, but in jeans it's there and noticeable.