Guys like Dexter Jackson, Richard Jones, even Lee Haney and Frank Zane had one thing in common.. The small waistline that showed extreme taper in their upper to lower proportions.. Frank even went to limit by incorporating the vaccum pose into his routine, a pose many pros can't do these days because the waist issue isn't an issue anymore..
Most people think a small waist is something you work for, not even.. It's a genetic occurance that you either have or don't, but it doesn't mean you can't have a waist smaller than you already have.. Ok, some may think to have a small waist if not predisposed to it, you'll lose muscle.. My waist only fluctuates between 29.5" competition weight, to the highest of 32" even at my heaviest (219).. It's indeed a genetic thing, like bicep peaks, but you can get your waist down to size if need be, no muscle loss..
Abdominals, and Androgen use:
Your abs respond, grow, and need rest such as anyother musclegroup.. Some seem determined to tirelessly crunch themselves to death for a slim waist, and ripped abs, when that isn't the way.. Many rely on androgen use to do this as well, just to resmble Jean-Pierre Fux on a bad day(if he has good days).. Waterweight, and estrogen related bloat take place in the abdomen of men, women tend to get it around the hips also.. Androgens will speed up muscle recovery, abs being the fastest recovering, this will mean immediate growth for your torso.. I've seen guys who used weights in their ab routines now have six-packs, yet appear to be pregnant.. When using androgens, concentrate on regular movements like crunches, or using the Swiss Ball for abwork.. This is stressed because the idea is building core strength, not making your appearance blocky, think The Hulk, not The Thing!
IGF-1, and Insulin use:
Regular IGF-1(Insulin-like Growth Factor-1) can cause hypertrophy of any muscle it's injected into.. Some go overboard with dosing, and end up with the Humpty Dumpty gut.. The large intestine has way too many receptor sites for IGF-1, which is the reasoning for the distention of the abdomen.. Insulin is a highly anabolic analogue, yet can be dangerous.. Misuse can lead to either dependency(this is debateable), fat gain, or even receptor burn out, death as well.. Also, some may feel that if they ingest high amounts of carbs with fat, they can maximize storage of the two in muscle.. Wrong! Carbs+Fat+Insulin= Large Gut! Fat with insulin makes it easier to be stored as such, this also hurts protein synthesis.. To keep your waistline under while on 'slin, keep most carbs low glycemic, and go for a fast-acting product like Humalog, which allows you to load on high GI carbs, yet it clears your body in 1hr or less.. Once again, insulin is dangerous if you miss the sides, or use too much at once, I don't condem or condone its use..
IGF-LR3 and localized fat burning:
The new version of an altered IGF-1 called LR3(Long Release-3) has been the rage so far in the BB circle.. Some say they get no effect, many I've spoken to one-on-one say it's even better than gear.. Once again, the duration and amount used could affect you efforts to a smaller waistline.. I've read that some have had distention, but after cycle it went away.. Also, spot sub-q shots have had an affect on surrounding fat deposits.. This is also true with Hgh, but LR3 seems so far to be faster in this aspect.. So far, IGF-1 LR3 looks promising as far as keeping lean, and muscle fullness..
The REAL way to keep a small waist:
Diet! Yes, clean eating will keep your abs showing no matter what.. I'm hovering at 200lbs, usually, my abs are not visible at 180lbs, 200lbs I normally look like a tub!
Just an idea, here's what I do to maintain my genetic gift..
1. Hydration: I drink plenty of water, 1 gallon a day, increase to half a gallon in hotter temps, and when dieting for a show.. The more water you take in, the less your body will hold, due to the steady surplus entering..
2. No ab work!: I do basic core exercises to keep my mid-section strong, but I don't have a day where I go balls-out on my abs.. Doing 1000 crunches has no real affect on how your waist will respond.. Some are just lucky thier metabolism is high enough to keep their abs from becoming bigger than the rest of them.. I do, however, work my abs in a set routine 2 weeks out from a show, to keep them sharp, and to get them used to flexing for long periods of time.. Here's my simple routine for abs before a show:
a) Hanging Leg raises- 2 sets@ 15 reps, no arm straps/ABoriginals crap, I hang, baby!
b) Swiss Ball crunches- 3 sets@ 10 reps, slow and controlled
c) Decline Bench crunches- 2 sets@ 10 reps
Note I don't do oblique work, because that can also add to the blocky look.. Look at Brock Lesnar's waist next time you see him on TV, he has really thick obliques, he almost looks square because of it..
3.Diet! Yes, I said "diet" yet again! Noone understands that you burn more calories than you ingest to burn fat, not kill yourself on a treadmill for 3 hours.. I still eat carbs, plenty of protein, and add fats like flax and olive oil when I need to cut up.. I never do cardio, because my training is intense enough to get those cals out.. I've had afew clients try a diet I formulated, and they lost a pretty impressive amount of weight, without cardio.. I've dieted down this way the past 3 years, and still seem to get it together for showtime..
Don't take all this as scientific mumbo-jumbo I'm reading off somewhere, it's all from my head, brothers! I read alittle too much at times, and remember what I need to, so I'm passing along what I've read, or what I've spoken to actual guys/girls as far as this goes..
If I left anything out, ask, I'll try to answer or find you a study on it..