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Any tips on how to develop a smaller waiste?

Got2bbig

New member
I was wonderin if there was anything specific i could do to make my waiste a little smaller other than dieting? Im 5'8 185 and i have a 34in waiste naturally wide maybe bf not that high. I would like to possibly get to a 32" waiste. Any help is appreciated.
 
I've heard that if u were a weight belt when u lift that its suppose to help keep u waiste from widening so can the same concept be used for makin it smaller?
 
Weight belts are for back support when lifting heavy, they do nothing for waist size.. Your genetics dictate your waist size, diet and exercise is key but your body may have a tendency of being shaped a certain way..
 
If you really want to keep your waist as small possible, stay away from a lot of the 'big' lifts. Specifically heavy deads and squats.
 
DieTrying said:
If you really want to keep your waist as small possible, stay away from a lot of the 'big' lifts. Specifically heavy deads and squats.
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Never heard this before, why is this exactly?
 
By concentrating more on big lifts you're going to get a larger core or midsection. Look at your average strongman/PLer. If you were to take away the fat that most of them carry around, they'd probably still have a fairly large, unattractive waist. Perfect example: EX on this board has a 39 inch waist, yet you can almost see his abs in his avatar.

Now, if your doing a regular, BBing type of routine with maybe 4-6 sets of squats and 4-6 sets of deads in a week, this isn't even a factor.
 
Not to sound like an ass but do you happen to have anything but personal observations to back this up?
The reason I am asking is because I would verture to say that most of us that have PL like bodies seem to gravitate toward PLing...
 
Matthew D said:
Not to sound like an ass but do you happen to have anything but personal observations to back this up?
The reason I am asking is because I would verture to say that most of us that have PL like bodies seem to gravitate toward PLing...
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I don't think there have been any studies on abdominal muscle development using a PLing routine. IMO everybody looks the way they do largely due to their training (and diet). I don't think Frank Zane would have the reputation he has today had he used a PLing routine.

So yes, I guess this all my opinion.
 
Its all about bodyfat and genetics really...most powerlifters are >15%BF and of course this adds to the waistline. I know ExNihilio has been cutting down, Im sure he's lost a few inches from that 'manly 39" waist' :D

Besides, if you train heavy and hard, you'll have a back and shoulders to offset that thicker middle.

BV
 
PL'er routines targer more core work so in the end when compared to a bodybuilding routine then do tend to develop obliques, abs and lower back moreso than your average bodybuilder. Bodybuilders train for the most part to get that wide shoulder, thin waist, X look so their ab training has very little do with actually increasing the overall size of the core area. PL'ers need it to support the heavy loads so the rep range and repitition of those exercises tend to cause more growth in that area. Most of the time its not something that are trying to do but its just a result of heavier loads incorporated in more compund movements (squats, DL, SLDL, etc...)
 
Look at it this way. The rep range for core work will be closer to stimulate actual growth in a PL'er routine than it will in a bodybuilding routine. Rarely will you ever see a bodybuilder doing crunches, cable crunches, etc...in the 4-6 rep range. Now just multiply that by years and years of trianing and your PL'er will have more growth in that area than a bodybuilder.

Not to mention the majority of compund exercises that a PL'er will incorporate will hit the abs with more frequency (a muscle group that can be hit mutiple times per week)
 
Matthew D said:
Not to sound like an ass but do you happen to have anything but personal observations to back this up?
The reason I am asking is because I would verture to say that most of us that have PL like bodies seem to gravitate toward PLing...
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Bobo ruined me when I said this :D <-- I still believe it though :p

edit: But, I also think I was unclear in my position, too...
 
Its common sense. The rep range used by bodybuilders for abs has almost nothing to do with actualy fibullar growth. A PL'ers routine will or will be closer to it. Its not that difficult a concept to grasp.

I could care less whether you gravitate to this or that, its the rep range and frequency that causes growth.
 
Bobo said:
Its common sense. The rep range used by bodybuilders for abs has almost nothing to do with actualy fibullar growth. A PL'ers routine will or will be closer to it. Its not that difficult a concept to grasp.

I could care less whether you gravitate to this or that, its the rep range and frequency that causes growth.
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I wouldn't disagree with that at all :)

Lemme guess...you're not a big fan of loading 100lb plates on your chest and doing inlcine situps for a set of 6? :lol:
 
I tihnk the higgest I went was 45lb. Probably couldn't do that right now. I'm not in good shape :(
 
Got2bbig said:
I was wonderin if there was anything specific i could do to make my waiste a little smaller other than dieting? Im 5'8 185 and i have a 34in waiste naturally wide maybe bf not that high. I would like to possibly get to a 32" waiste. Any help is appreciated.
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Hey just go on like an 2600 calorie diet and use the ab wheel it is only 20 bucks but really works it keeps me in shape
 
Bobo said:
I tihnk the higgest I went was 45lb. Probably couldn't do that right now. I'm not in good shape :(
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That's still some heavy weight, but I'm sure you were probably hitting more than 6 reps, too :D

Not in good shape? Oh well....ur busy. **** happens. Bigger and better next time, eh? ;)
 
use a corset.
 
As ND said, work the lats and quads to make the waist look smaller. Its like how loosing fat makes your muscles look bigger.
 
Saw pics of a PL'er the other day after he cut down from 320 to 265. He had the biggest erectors I've ever seen. I'll dig em up if ya want.
 
bballpro51 said:
Hey just go on like an 2600 calorie diet and use the ab wheel it is only 20 bucks but really works it keeps me in shape
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Yeah....and a Billy Tybo tape along with the new and fabulous 3 hour diet will get you a ripped physique in 3 weeks or less......only 20 minutes a day and YOU can have the body you have always wanted :D
 
Got2bbig said:
I was wonderin if there was anything specific i could do to make my waiste a little smaller other than dieting? Im 5'8 185 and i have a 34in waiste naturally wide maybe bf not that high. I would like to possibly get to a 32" waiste. Any help is appreciated.
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You could always stand sideways, like the #1 playa John Basedow... :lol:
 
Last edited:
BigP0ppa3 said:
You could always stand sideways, like the #1 playa John Basedow... :lol:
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Holla at my homeboy Basedow. Is it me or does it look like he has purple hair in that picture.
 
Basedow looks so messed up now he looks like a gay TOny the Tiger now. But Ab vacuums work very nice esp done everyday for 10 seconds for 10 reps.
 
I have to agree with some of the others on this thread, about Squats and DL's not causing your waist to be big. I just believe that many of us here do have PL type physiques and gravitate towards that training. A great example of someone with a small waist who squats (700lbs) and DL's is pro bodybuilder Eryk Bui. He can squat 700lbs, but is know for being a symmetrical bodybuilder with nice lines. Dude has a really nice waist too!
 
here ya go i say BS on the PL having thicker waist !!

he didnt get here by doing high rep shrugs and wrist curls in the power rack.

he was 320 last year
now 265-270 and shredded

ive seen him bench 750

he has DL 800 i believe, and squatted 920

dave gulledge

i have his diet too if you want it, the pics that are not thumnails are of him carb depleted.
 

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here ya go boys, i tried the strict phase and got very nice results,

youll flatten out a little but as you can see when you recarb the results are tremendous.
 

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I think basically the size of your hips dictate your waist. Some guys hips widen as they age thus increasing waist size, there isnt much you can do about that, its genetic. Otherwise, Id do lots of seated DB presses, and single arm DB rows, it works for me.
 
DieTrying said:
If you really want to keep your waist as small possible, stay away from a lot of the 'big' lifts. Specifically heavy deads and squats.
Click to expand...

This will change a lot of peoples training because of the new "small waist is better then big chest" rules.
 
spatch said:
This will change a lot of peoples training because of the new "small waist is better then big chest" rules.
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What sense does that make? You can have a big chest and a small waist, how does having a small waist mean your chest must suffer? If anything, the illusion makes the difference..
 
bigpetefox said:
What sense does that make? You can have a big chest and a small waist, how does having a small waist mean your chest must suffer? If anything, the illusion makes the difference..
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Ding, ding ding :D

Jay Cutler, for example, wouldn't have the illusion of a waist if he wasn't so massive.

BBing isn't about inches, its about proportions and ratios. It just so happens that in ordre to get those proportions, you have to get big in the process :D
 
Jay Cutler's waist is about as wide as his lats in his ab/thigh pose. He looks awful, at least for someone who places #2 in the Olympia
 
kwyckemynd00 said:
Ding, ding ding :D

Jay Cutler, for example, wouldn't have the illusion of a waist if he wasn't so massive.

BBing isn't about inches, its about proportions and ratios. It just so happens that in ordre to get those proportions, you have to get big in the process :D
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My point exactly
 
sigh ... the day of my last show my waist measured 26 inches my chest was 48 .. not bragging at all because actually 48inch chest isn't much to brag about

my point is i do TONS of squats and deadlifts and they certainly haven't given me a bigger waist .. yes your obliques will develop but they don't seem to have gotten so massive as to cause any sort of a problem at least for me .. which means it is all about genetics genetics genetics

get wider lats if you want a smaller waist but weren't blessed with a narrow waist
 
glenihan said:
sigh ... the day of my last show my waist measured 26 inches my chest was 48 .. not bragging at all because actually 48inch chest isn't much to brag about

my point is i do TONS of squats and deadlifts and they certainly haven't given me a bigger waist .. yes your obliques will develop but they don't seem to have gotten so massive as to cause any sort of a problem at least for me .. which means it is all about genetics genetics genetics

get wider lats if you want a smaller waist but weren't blessed with a narrow waist
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Our measurements are kinda similar, in contest shape I'm at 29" with my chest at 49".. Right now I'm 30" waist and 50" chest.. My thing is so what they want people to not have guts, it's not flattering to the physique.. I've yet to hear a pro say, "That Melvin Anthony would rack up wins if he brought up his belly abit.."
 
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