How to build a thick waste...not !!!
- 08-04-2008, 01:01 AM
How to build a thick waist...not !!!
OK, to all "abs specialist" on the forum, what are the best exercises for building a strong core with minimum hypertrophy? Iím asking this because Iíve noticed that my waist line has somewhat disappeared ! I do have a six pack but it is just a biiiiit too thick for my liking I weigh 123lb, 15% BF and so far Iíve mostly done either weighed crunches on a decline bench (example: 66lb dumbell, 10reps, dropset to 55lbs 10 reps, 44lbs reps to failure, 3 sets) and cable crunches (132lb, 10 reps, dropset to 121lb, 15 reps, 3 sets). Only recently I started doing hanging knee raises. Most of what I do in the gym is compound exercises like deadlifts, squats, powercleans etc. Sure, some of these exercises work abs to an extent, however personally I found core strength to be a limiting factor to my deadlifting which is kind of annoying (currently may max dead is 165lb, 6reps, Iíve started weightlifting 15 months ago). Iíd like to know how to get around that problem without looking like a tree trunk, I am a female after all, I am not afraid of heavy weights but I need to keep my curves ! :chick:
- 08-04-2008, 01:52 AM
First...Mental and Texas' Wired BBing Show
All the deads, squats, powercleans are adding to a more solid core. Did you have the curves your talking about at one time? Because body type/shape has alot to do with your bone structure and genetics.
- 08-04-2008, 03:04 AM
Yes I did have a smaller waste but then I got too carried away with dumbells on decline just to show off
08-04-2008, 03:23 AM
thick waste as in a thick sh1t???
awww...its you, dragonfly, sorry i was gonna flame you on your spelling but its just sweet lil ol you. haha.
08-04-2008, 03:54 AM
08-04-2008, 04:01 AM
a lot of people say the squats will widen and/or thicken the waist... maybe throw in lunges every other instead of squats
CURRENT 2014 Log http://anabolicminds.com/forum/old-school-hormone/252748-cherry-poppin-test.html
08-04-2008, 04:15 AM
At the same time however, I believe the deadlift (like squatting) not only strengthens the core but contributes to overall core hypertropy and thus a thicker muscles midsection. The deadlift is by far my favorite lift, but for me it shows, I have thick obliques on my sides, spinal erectors in the back that look like snakes, and my abs are just kinda this mass that juts out @ the front. All this on someone that started out with a pretty tiny little midsection.
I bet you are being harder on yourself than you need to be though, hypertrophy of your obliques would just add to the hour glass figure around your waist right? I vote for pix for constructive advice
08-05-2008, 01:15 AM
08-05-2008, 10:19 PM
If you all insist....
Usually I'm a bit more cut than this but I've been "eatin' up" for the last week because I'm racing in an 8hr mountainbiking event this weekend...I'd rather do a mini-bulk before racing than risking to WASTE the muscle away...
Now that I have exposed myself, I want some constructive advice !! :clean:
08-05-2008, 11:25 PM
I think you solved that problem, whatever your doing has you in great condition, honestly.
When you started talking about a thick waist, squats and powercleans i pictured you as a female russian shot putter.
So to answer your question, you must be blind because you get a 10/10 from me.
08-06-2008, 12:24 AM
I think it has a lot to do with how you hold your core when lifting. My fiancee has been a dancer her whole life and she gets on my case for this all the time. By holding your core correctly throughout the day it helps you hold it correctly when you lift which helps keep the proper abdominal "shape"...the best way to find out how to hold your abs is to cough...the way you flex when you cough is how you want to hold your abs most of the time to help with posture and that shape...sorry if this rant doesn't make sense...my REDuctions PM pills are kicking in and my thoughts are a little random.
08-06-2008, 01:04 AM
I'm going to have to agree with futurepilot here, I was picturing a much more blocky figure. You're saying this is you below your usual level of definition, but even this is very impressive to me. I really would like to compliment you on your obliques, especially in the second picture (color).
The only thing I could ask, is if your goal is to have visible abs? From those photos it is difficult to visually see the abs, although your core looks very good, but for a woman to have abs visible it just becomes a matter of body fat %. Personally though, I think the look you have is great in that it is athletic, strong looking, but also very feminine / natural. FWIIW, I showed it to my girlfriend and she said it was inspiring.
Only other thing I would add, is that if you want to make your waist look smaller, you could continue to develop your lats / delts to further enhance your v-taper
08-06-2008, 01:17 AM
HAHA, not blind, just a perfectionist I'm afraid....
Here is what I'm talking about:
I know that the woman in the pics is stage ready with sub 10% BF, however, my point is, there are some exercises that contribute to an hourglass figure and there are others that do the opposite. I've done some research, and things like planks, side planks, kickboxing, stability exercises (example, try to squat standing on a medicine ball) are do's for hourglass fig, while weighed crunches (specially training obliques with weight) are Anything else ?
08-06-2008, 01:27 AM
Thanks BigCasino, yes I do want to have visible abs, and probably will straight after the 8hr race
Also, trying to work more on my upper body, as you say, great lats/delts will make the waist look smaller. I'm guilty of overexercising my lower body cause it is my strongest part and as a female I find it hard to build mass in my upper body. After 6 months of training I could deadlift more than my bodyweight, took me 12 to get the bench even remotely close to that, another 20lb to go, haha... !
08-06-2008, 01:31 AM
I thought I was coming into this thread to get tips on taking a bigger crap.
Looking good dragonfly!
08-06-2008, 02:04 AM
i say you look fine, great actually. Building lats will help you out but id say its you natural body type thats the main issue. Looks like you have a bigger lower body and high hips which tend to make peoples waist look bigger, im the same way i think. I dont know if that made sense at all but honestly your midsection looks perfect. Maybe bigger glutes and lats and and 1-2% bf less.....idk, i think you look fine
08-06-2008, 02:06 AM
08-06-2008, 02:32 AM
[QUOTE=Cub;1474546]I thought I was coming into this thread to get tips on taking a bigger crap.
Take an overdose of Drive with an overdose of Flaxseed meal
08-06-2008, 06:13 AM
08-06-2008, 06:35 AM
08-12-2008, 12:11 PM
I would love to date a girl that looks half as good as you...they are few and far between (or way too young).
08-12-2008, 12:25 PM
sorry, I was so impressed I forgot to add my $0.02.
Do exercises that keep your tummy tight and compact. Don't do exercises that stretch your abs out. You want to do tight crunches and knee raises and leg lifts. Don't do that crap where you are bent over backwards over an exercise ball. That lengthens your abs, and they will stick out when you stand up instead of staying tight.
08-12-2008, 04:22 PM
08-12-2008, 10:00 PM
Problem with me is that , im a squat and deadlift person
so my obliques are pretty wide (no not love handles as i am around 6-7 percent bodyfat)
and it kinda bugs me out from an aesthetic standpoint.
but in my opinion, the heavier you go, the more stimulation the muscle gets, to break down, repair and GROW. (and get stronger)
I could be TOTALLY WRONG.
Sorry Dragonfly, I havent contributed anything meaningful......
08-12-2008, 10:04 PM
HAHAH your deadlifts are far more than many guys.
Ill ask my personal trainer to see if he knows anything about increasing core strength, without the "excess hypertrophy"
08-12-2008, 10:12 PM
08-12-2008, 10:42 PM
Hmmm, the only thing I have to add is 'wow you're pretty..."
Sorry not too constructive but your frame already looks good to me and the advice given seems solid
08-13-2008, 12:40 AM
08-13-2008, 12:59 AM
08-13-2008, 01:04 AM
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