Squats and Deads = bigger waist?

KingMeso · 10-11-2007, 12:39 PM

Over the years I've heard a lot of talk about squats and deads increasing the size of your waist. This would make sense, due to both exercises working your core and hip flexors.

So for a person seeking a narrow waist, how would one incorporate these exercises into their routine?

Everyone knows that squats and deads are exercises that are a must in any routine (atleast to me they are).

Discuss.

**PumpingIron** · 10-11-2007, 12:46 PM

In my reading, I think that if you truly want to keep your waist tiny, deads shouldn't even be done.

As far as squats, do them in the smith machine using a belt. This will completely take the wast out of being a stabilizer...

...but in the end, you're going to be week and un-proportional.

KingMeso · 10-11-2007, 01:00 PM

I would like a narrow waist, but I could never take deads (or squats) out of my routine. I was just thinking about hearing that and thought I would post it.

I was thinking the same thing on the squats. As far as deads go, would sumo deads be less focused on the waist and more on your legs, or do you think it would be the same?

I remember a BB'er (I think he might have been pro, but not a big name). He was massive and had a 28" waist. It was borderline creepy, but looked pretty good. He commented on how he didn't do deads and replaced squats with leg presses. It looked like his spine was going to break.

**bioman** · 10-11-2007, 01:07 PM

I used to have a 28" waist before I started lifting. That was at 6% bf when I was 19 and was 125 pounds.

It has gone up to 32-32.5 from doing squats and deads and a little extra bf.

It definitely beefs up your glutes and hip flexors which contribute to a thicker waist.

Satisfied where it's at now..but don't want it any thicker. lol

**PumpingIron** · 10-11-2007, 01:09 PM

black guy, right? I can't remember his name but he was a genetic freak.

KingMeso · 10-11-2007, 01:10 PM

Quote:

Originally Posted by PumpingIron

black guy, right? I can't remember his name but he was a genetic freak.

Bingo! I can't remember it either. It's bugging me now, Google time.

KingMeso · 10-11-2007, 01:12 PM

Quote:

Originally Posted by bioman

I used to have a 28" waist before I started lifting. That was at 6% bf when I was 19 and was 125 pounds.

It has gone up to 32-32.5 from doing squats and deads and a little extra bf.

It definitely beefs up your glutes and hip flexors which contribute to a thicker waist.

Satisfied where it's at now..but don't want it any thicker. lol

I hear ya. Having my back (mainly lat width) as my best body part (obviously IMO), I love the super narrow waist and flaring lats.

**Hank Vangut** · 10-11-2007, 01:19 PM

i believe you can do squats and deads and keep a trim waist.
the muscle gained in the midsection is usually nominal and proportional to the rest of your gains.

if your waist is growing at a faster rate i wouldn't blame the squats and deads. it is more likely a result of additional subcutaneous fat and visceral adipose tissue.

looking to keep a small waist i would focus on visceral adipose tissue. it seems to fake people out - making them think they are lean just because they have abs but their gut still hangs out. cort control, and cutting to super low bf levels ever few years helps keep this in check.

JMO

**PumpingIron** · 10-11-2007, 01:19 PM

Brian Buchanan

KingMeso · 10-11-2007, 01:24 PM

Quote:

Originally Posted by PumpingIron

Brian Buchanan

Damn that was fast. I need to practice my searching.

Nice find bro. Man that is freaky.

**bioman** · 10-11-2007, 01:56 PM

That is super freaky. Looks like he's going to break.

beallio · 10-11-2007, 07:35 PM

Quote:

Originally Posted by KingMeso

Over the years I've heard a lot of talk about squats and deads increasing the size of your waist. This would make sense, due to both exercises working your core and hip flexors.

So for a person seeking a narrow waist, how would one incorporate these exercises into their routine?

Everyone knows that squats and deads are exercises that are a must in any routine (atleast to me they are).

Discuss.

Arnold was never afraid to squat, and I don't think anyone will claim he had a large waist. Well, maybe next to Buchanan.

Movin_weight · 10-11-2007, 08:29 PM

i think it has alot to do with genetics as well, i deadlift roughly 450 at 202lbs 6'1'' and still have a 32inch waist at 11-12%BF

**smeton_yea** · 10-11-2007, 10:30 PM

It has to do with genetics. Brian Buchanan is a genetic freak! Sergio Oliver had the same challenge in power lifting,narrow hips and waist is a disadvantage in power lifting BUT they have a BIG advantage in bodybuilding! Work with your genetics best you can! I'd personally rather have smaller hips and waist.

First make sure your diet in down pat. It can take a long time to diet down. Ive been doing this Five years and keep learning.

Next Training.Vince Gironda teachings are against back squats saying they make your waist and hips expand. Chris Cormier eliminates Squats a few too a couple months before his competeions, beleiving this same thing; although he does do them offseason(not close to a contest)

here is a solution if you have this challenge

If your waist is too big ,with diet being the best you can possibly get it, eliminate them.

This is me personally. I have wide lats and decent quad size that my waist is 37 and actually my body looks bigger because of the exaggerated proportions so I can get away with doing squats for a while. Now when it comes cutting time Ill just do front squat, leg press, hacks or smythe. I don't know if barbell squats widen the hips or not. they do widen the waist more than say A smythe or hack squat.

**smeton_yea** · 10-12-2007, 01:45 AM

Three years ago I got my legs to 28 inches doing heavy squats with a very dedicated training partner I have genetically big quads . My calves however were only 15.5

I just took a look in the mirror and decided I dont want my waist bigger at this point.

My legs are now around 24-25 inches. My calves are only around 16 inches . This is out of proprotion. so i have decided to eliminate squats and use smythe squats. Could I get my quads bigger? Yes do I want to right now with my calves being only 16 inches? No but that doesnt mean I wont work them . Im going to focus on my mid quads and not so much my teardrop which is big. so Ill squat with the balls of my feet-which work the mid thigh, verses if you want the sweep push with your heels

I want proportion! My goal is to add some calve size. This is off subject and an important aspect of bodybuilding. many yiung trainers will blast there bodyparts away and focus so much on there strong points and not use priority on weak points.

PumpYouUp · 10-12-2007, 03:24 AM

Quote:

Originally Posted by KingMeso

Damn that was fast. I need to practice my searching.

Nice find bro. Man that is freaky.

His neck looks too small for his size also... But Damn he looks impressive!