Squats and Deads = bigger waist? - AnabolicMinds.com

Squats and Deads = bigger waist?

  1. Advanced Member
    KingMeso's Avatar
    Join Date
    Feb 2004
    Age
    33
    Posts
    606
    Rep Power
    432

    Reputation

    Squats and Deads = bigger waist?


    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.

  2. Professional Member
    PumpingIron's Avatar
    Stats
    5'11"  190 lbs.
    Join Date
    Sep 2005
    Posts
    4,688
    Rep Power
    2461

    Reputation

    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.
  3. Advanced Member
    KingMeso's Avatar
    Join Date
    Feb 2004
    Age
    33
    Posts
    606
    Rep Power
    432

    Reputation

    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.
    •   
       

  4. Elite Member
    bioman's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Sep 2003
    Age
    42
    Posts
    7,697
    Rep Power
    513131

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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
  5. Professional Member
    PumpingIron's Avatar
    Stats
    5'11"  190 lbs.
    Join Date
    Sep 2005
    Posts
    4,688
    Rep Power
    2461

    Reputation

    black guy, right? I can't remember his name but he was a genetic freak.
  6. Advanced Member
    KingMeso's Avatar
    Join Date
    Feb 2004
    Age
    33
    Posts
    606
    Rep Power
    432

    Reputation

    Quote Originally Posted by PumpingIron View Post
    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.
  7. Advanced Member
    KingMeso's Avatar
    Join Date
    Feb 2004
    Age
    33
    Posts
    606
    Rep Power
    432

    Reputation

    Quote Originally Posted by bioman View Post
    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.
  8. Professional Member
    Hank Vangut's Avatar
    Stats
    5'10"  176 lbs.
    Join Date
    Dec 2005
    Age
    41
    Posts
    3,734
    Rep Power
    1975

    Reputation

    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
  9. Professional Member
    PumpingIron's Avatar
    Stats
    5'11"  190 lbs.
    Join Date
    Sep 2005
    Posts
    4,688
    Rep Power
    2461

    Reputation

    Brian Buchanan

  10. Advanced Member
    KingMeso's Avatar
    Join Date
    Feb 2004
    Age
    33
    Posts
    606
    Rep Power
    432

    Reputation

    Quote Originally Posted by PumpingIron View Post
    Brian Buchanan

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

    Nice find bro. Man that is freaky.
  11. Elite Member
    bioman's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Sep 2003
    Age
    42
    Posts
    7,697
    Rep Power
    513131

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    That is super freaky. Looks like he's going to break.
  12. New Member
    beallio's Avatar
    Join Date
    Feb 2004
    Posts
    133
    Rep Power
    205

    Reputation

    Quote Originally Posted by KingMeso View Post
    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.
  13. Advanced Member
    Movin_weight's Avatar
    Stats
    6'1"  230 lbs.
    Join Date
    Oct 2006
    Posts
    802
    Rep Power
    1887

    Reputation

    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
  14. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33557

    Reputation

    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.
    Last edited by John Smeton; 07-12-2008 at 12:13 AM.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  15. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33557

    Reputation

    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.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  16. New Member
    PumpYouUp's Avatar
    Stats
    6'2"  205 lbs.
    Join Date
    Feb 2006
    Age
    30
    Posts
    415
    Rep Power
    312

    Reputation

    Quote Originally Posted by KingMeso View Post
    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!
  17. New Member
    TheTalkngWalnut's Avatar
    Join Date
    May 2005
    Posts
    16
    Rep Power
    123

    Reputation

    I think it relies entirely on genetics and not the actual routine itself. Around the time I entered my second pl meet last year my raw power squat was 455 (1inch below parallel APC standards), deadlift was 490 wearing a singlet. My height is 5'5 and weight was roughly 168. I only wore a belt when maxing or doing 90% or higher and my waist was only 30 inches.

    Before powerlifting, it was only 30 inches. I continue to train heavy and my waist is still 30 iches. I think the top powerlifters have large waistline because they were genetically predisposed to that physique and it therefore gave them an advantage in the sport. Although incredibly strong people do exist that have tiny waists also. That is my take on it although I could be wrong. I just think that the whole deadlifts and squats makes your waist big is a myth.
  18. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33557

    Reputation

    I think the waist can be reduced somewhat If heavy ass squats or cut out. Ive never known deads to do this
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  19. New Member
    onelife's Avatar
    Join Date
    Oct 2007
    Posts
    246
    Rep Power
    208

    Reputation

    The way I see it is.. the bigger and bigger you grow your waistline is eventually going to have to follow suit, how much it follows suit is due more to genetics than any type of exercise in my opinion. I have seen some very very high numbers put up on the squat, with strict form and super deep, and the only thing i have noticed about the people that have done them is an extremely large arse
  20. Advanced Member
    BigCasino's Avatar
    Stats
    6'0"  223 lbs.
    Join Date
    May 2004
    Age
    29
    Posts
    581
    Rep Power
    416

    Reputation

    Quote Originally Posted by onelife View Post
    The way I see it is.. the bigger and bigger you grow your waistline is eventually going to have to follow suit, how much it follows suit is due more to genetics than any type of exercise in my opinion. I have seen some very very high numbers put up on the squat, with strict form and super deep, and the only thing i have noticed about the people that have done them is an extremely large arse
    Yeah I dead over 600 and my booty is pretty meaty haha. My core is pretty damn thick too, where my obliques look like two steaks slapped on my sides, and my spinal erectors in my lower back look like I have bundles of steel wire under my skin. I don't count any of this as bad though. Yeah my waist is not super tiny, but my back is huge and still gives me a wide V shape. As for the white boy ghetto booty, every girl I have been with loved it. I'm a powerbuilder though, not bodybuilder...
  21. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33557

    Reputation

    Lmaoo at white boy ghetto booty
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  22. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    22,992
    Rep Power
    917960

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Any exercise that puts a lot of strain of the abdomen can lead to an increase in waist size. Squats, deads, cleans, weighted ab exercises can all lead to a "bigger" waist, but it should be remembered that the abs are still a muscle. Progressive resistance can lead to growth, but it is not really a bad thing. So many people have postural problems and I would rather have zero bad/posture problems even if I have to add 1" on my waist.
    M.Ed. Ex Phys
  23. New Member
    WOLVERINE1000's Avatar
    Stats
    6'0"  0 lbs.
    Join Date
    Mar 2008
    Posts
    15
    Rep Power
    86

    Reputation

    Let's say, for the sake of argument, that deadlifts and squats do increase your waste size. Let's also say that you don't want a bigger waist, but you want all the benefits of squats / deads: more powerful lowerbody, release of natural growth hormones and testosterone, feel great, etc...

    How would one go about doing this? Are machines like leg presses good? Any recommendations?

    Thank you
  24. Advanced Member
    t3stxlr4titud's Avatar
    Stats
    5'11"  209 lbs.
    Join Date
    Jan 2008
    Age
    31
    Posts
    652
    Rep Power
    408

    Reputation

    If you have a low bodyfat and wide waist then be proud. Only people who should be worried about a skinny waist are women.

    So, if you arent woman then getin the squat rock and move some weight.

    -TF
  25. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33557

    Reputation

    Quote Originally Posted by WOLVERINE1000 View Post
    Let's say, for the sake of argument, that deadlifts and squats do increase your waste size. Let's also say that you don't want a bigger waist, but you want all the benefits of squats / deads: more powerful lowerbody, release of natural growth hormones and testosterone, feel great, etc...

    How would one go about doing this? Are machines like leg presses good? Any recommendations?

    Thank you
    Smythe squats are a remedy for this.

    I do believe it has some truth for those that have genetically wide hips. I do my squats in the smythe. I do deads anyway. If your a power lifter it doesn't matter. if your a bodybuilder getting up on stage...This is what Chris Cormier used to do. I think he believed heavy squats widen the hips

    Do squats in the off season

    use leg press, leg extensions starting a few months before competition.

    if you have the genetics of Brian Buchanan than obviously you can do squats all day
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  26. Senior Member
    Xodus's Avatar
    Stats
    6'4"   lbs.
    Join Date
    May 2007
    Age
    41
    Posts
    1,902
    Rep Power
    1041

    Reputation

    Quote Originally Posted by WOLVERINE1000 View Post
    Let's say, for the sake of argument, that deadlifts and squats do increase your waste size. Let's also say that you don't want a bigger waist, but you want all the benefits of squats / deads: more powerful lowerbody, release of natural growth hormones and testosterone, feel great, etc...

    How would one go about doing this? Are machines like leg presses good? Any recommendations?

    Thank you

    I noticed more waist growth (glute/ventroglute) when I switch to a powerlifting stance (wide) vs. a bb stance (narrow) for squats. I now just rotate them every few weeks to keep things balanced.
  27. xmeroxmerox's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    Mar 2008
    Posts
    208
    Rep Power
    0

    Reputation

    First off stay out of the Smith Machine, unless you like injuries.

    Secondly, as Xodus stated, your stance is a key contributor. I see most people using a Power lifting stance (wide), because it allows them to go heavier. I prefer a hip width stance when squatting.
  28. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33557

    Reputation

    Quote Originally Posted by xmeroxmerox View Post
    First off stay out of the Smith Machine, unless you like injuries.

    Secondly, as Xodus stated, your stance is a key contributor. I see most people using a Power lifting stance (wide), because it allows them to go heavier. I prefer a hip width stance when squatting.
    No offense bro but who are you to be giving advice?
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  29. New Member
    bryan4592's Avatar
    Join Date
    Jan 2008
    Posts
    109
    Rep Power
    135

    Reputation

    I've seen my can grow quite a bit from doing squats, deads, cleans and what not. But, I don't think that one could or would really put on that much "waist muscle" to really make a huge deal. I believe that if you are lean and proportioned, you're gonna have a "small" waist proportion wise. Just because someone has a 28 inch waist doesnt mean they are ripped......
  30. Senior Member
    Xodus's Avatar
    Stats
    6'4"   lbs.
    Join Date
    May 2007
    Age
    41
    Posts
    1,902
    Rep Power
    1041

    Reputation

    Quote Originally Posted by bryan4592 View Post
    I've seen my can grow quite a bit from doing squats, deads, cleans and what not. But, I don't think that one could or would really put on that much "waist muscle" to really make a huge deal. I believe that if you are lean and proportioned, you're gonna have a "small" waist proportion wise. Just because someone has a 28 inch waist doesnt mean they are ripped......

    Wait until you can't find pants that fit in the ass and thighs...
  31. New Member
    bryan4592's Avatar
    Join Date
    Jan 2008
    Posts
    109
    Rep Power
    135

    Reputation

    Quote Originally Posted by Xodus View Post
    Wait until you can't find pants that fit in the ass and thighs...
    Been there awhile my friend. What sucks is that I am a long legged mofo and have a 36+ inseam. My waist is a 32-34 depending on the brand, my ass and thighs are a 38. They dont make pants in a 38x36. So, I generally have to get loose leg jeans with a waist that is 4 inches to big and a length that is too short. So yeah, I generally look like a moron
  32. Senior Member
    Xodus's Avatar
    Stats
    6'4"   lbs.
    Join Date
    May 2007
    Age
    41
    Posts
    1,902
    Rep Power
    1041

    Reputation

    Quote Originally Posted by bryan4592 View Post
    Been there awhile my friend. What sucks is that I am a long legged mofo and have a 36+ inseam. My waist is a 32-34 depending on the brand, my ass and thighs are a 38. They dont make pants in a 38x36. So, I generally have to get loose leg jeans with a waist that is 4 inches to big and a length that is too short. So yeah, I generally look like a moron

    Then you understand why people don't want to grow their waist, as its just not the waist that grows...

    I'm in the same boat as far as clothes go.
  •   

      
     

Similar Forum Threads

  1. Squats and Deads widen the waist???
    By SamuraiSid in forum Exercise Science
    Replies: 51
    Last Post: 03-09-2011, 09:20 PM
  2. Alternative to squats and deads
    By smith22 in forum Training Forum
    Replies: 6
    Last Post: 11-11-2010, 06:16 PM
  3. Question on Squats and Deads
    By JNB in forum Training Forum
    Replies: 9
    Last Post: 11-07-2008, 06:11 PM
  4. are squats and deads making me shorter?
    By tunnelrat in forum Exercise Science
    Replies: 5
    Last Post: 10-11-2007, 08:17 PM
  5. squats and deads, placement in split?
    By dbag333 in forum Exercise Science
    Replies: 4
    Last Post: 04-10-2003, 03:53 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in