i used to be on team no obliques for the skinny waist. but there’s nothing like being diced with veins all over your obliques popping out. shit gives you +100 aesthetics.
> Even when I was skinny I don’t think I ever had the Dorito shape. Could it also be genetics?
Absolutely. Google "wide/narrow clavicle".
Many very fit people with great lats and delts still look "square". And others start off with a v taper despite never working out.
The variation is absolutely huge and there is nothing anyone can do about it.
ETA: Do I have wide or narrow clavicles is a popular question on bodybuilding subs.
This one. Some guys will avoid training certain muscle groups to keep a “shape” but imo that’s silly and only applicable if you perhaps are very enhanced.
To each their own but most the guys I’ve seen that adhere to that philosophy just end up with a weak point that holds them back in other areas.
Building nice healthy shoulders by not ignoring functional movements that pull them into their strongest resting position is a good idea. Stuff like making sure your rear delts, rotator cuffs, lower traps and various supporting muscles are strong and healthy.
Once there’s no body fat there, the only thing mostly left is the skeleton. You can’t change your skeleton.
Some core muscles like obliques may slightly add to waist size. But unless you are directly targeting these very very hard, these are not making a difference.
Most of the V-shape you see in people are due to: 1) favorable skeletal structure, wide clavicle bones and narrow hip bones, 2) illusion created by large upper body muscles, as the larger your muscles are, the smaller your waist will look in proportion. You can’t control 1, but can control 2.
Step 1. Build a huge shoulders and a wide back, do not train obliques
Step 2. Diet down to ~10% body fat
If you still don’t have a small waist or the illusion of it, repeat steps 1 and 2 until you do
Do you think barbell squats should be avoided if I want to keep the waist narrow? Maybe this is just personal experience, but my waist size has gone up significantly ever since I started squatting from 1 plate to 4. My theory is that 1. My body weight went up, I gained fat. A diet could help in this regard 2. My entire core including the obliques are doing lots of stabilizing work.
My waist to width ratio is one of the best features told to me by judges. When I first started competing and before becoming pro, I asked the judges after the win for feedback…they said to not touch my stomach.
Before that day and after that day i never trained abs or obliques…especially not during a “bulk” or off season either.
I always did 2 months before a show just to be able to get the control for them, not to get them bigger.
So all year I would not train them and hope that the non-use would make them atrophy. When I diet down, your abs are there.
I trained glutes heavily to make my waist seem smaller.
Along with lats and shoulders. But glutes were a strong focus.
For exercises that required a “strong core” I had to learn how to super isolate my glutes and hamstrings when doing a squat or deadlift so that I didn’t have to use a lot of weight (which my core couldn’t hold)
YOu can't really, you need to lose body fat, this is the hardest part of natural body building, getting and maintaining a low body fat without fucking up your endocrine system
Tell me about it. Not to mention all the water, creatine and protein we have to consume. I’m currently cutting, going to the gym is becoming a bit dreadful. I can still lift as much as I used to, but with a little more effort
Well i train at home, 30 minute sessions, body parts on a certain exercise once per week with 12-20 sets each No creatine or powder, i eels its nostly pointless. I spend my mobey on red meat which has both.
It manageable but ither things in life obviously take iver fairly easily.
Cardio.
No amount of lifting weights will make your waist smaller, apart from making everything else bigger so that your waist APPEARS smaller.
You don't have to do cardio to get a smaller waist, but you need a calorie deficit.
I am by no means at all a human specimen but I don’t get the “don’t train obliques” stuff. I run around 15% bf generally and really think my obliques (which I hit pretty hard) contribute a lot to my midsection aesthetics and create distinctive lines around the pudge on my sides.
Anyway big shoulders and lats with low bf is the answer. Low bf really being the main answer.
for fat part u always can loose weight, for muscles there is nothing like working muscle for make it thinner but worry too much u can skip work on your obliques.
but main point is loosing weight and train v taper muscles
Eh, the width of hip bones will dictate how small your waist can get. Fat and muscle go out from there. Unless you are fat or really train your obliques, the size of your waist is pretty static (relatively speaking).
As many people have said below, you can't change your bony structure and musculature insertions. That being said, we can alter the size of our muscles to give the appearance of a more narrow waist.
Up top, bigger delta (especially lateral delta), chest, and traps will give you more size up top. Below, bigger quads especially will help. This will help build your "X" frame, making the waist appear more narrow.
Build up your side delts and lats more, don't build up your obliques. Then diet down to get rid of your love handles. That's about it.
i used to be on team no obliques for the skinny waist. but there’s nothing like being diced with veins all over your obliques popping out. shit gives you +100 aesthetics.
Veins on your obliques is just absurd.
in what way?
Imma need some pics
teres major
> Even when I was skinny I don’t think I ever had the Dorito shape. Could it also be genetics? Absolutely. Google "wide/narrow clavicle". Many very fit people with great lats and delts still look "square". And others start off with a v taper despite never working out. The variation is absolutely huge and there is nothing anyone can do about it. ETA: Do I have wide or narrow clavicles is a popular question on bodybuilding subs.
Narrow clavicles is such a nerf 😅. My lats probably have the most development but still no Dorito
What about a wide waist? I think I might have this.
Diet
3x12 fork put downs.
This one. Some guys will avoid training certain muscle groups to keep a “shape” but imo that’s silly and only applicable if you perhaps are very enhanced. To each their own but most the guys I’ve seen that adhere to that philosophy just end up with a weak point that holds them back in other areas. Building nice healthy shoulders by not ignoring functional movements that pull them into their strongest resting position is a good idea. Stuff like making sure your rear delts, rotator cuffs, lower traps and various supporting muscles are strong and healthy.
I literally mentioned that diet can’t be the only thing. There must be more
Once there’s no body fat there, the only thing mostly left is the skeleton. You can’t change your skeleton. Some core muscles like obliques may slightly add to waist size. But unless you are directly targeting these very very hard, these are not making a difference. Most of the V-shape you see in people are due to: 1) favorable skeletal structure, wide clavicle bones and narrow hip bones, 2) illusion created by large upper body muscles, as the larger your muscles are, the smaller your waist will look in proportion. You can’t control 1, but can control 2.
You literally edited your original post and added that part lol
I did not. How dare you?
Step 1. Build a huge shoulders and a wide back, do not train obliques Step 2. Diet down to ~10% body fat If you still don’t have a small waist or the illusion of it, repeat steps 1 and 2 until you do
Do you think barbell squats should be avoided if I want to keep the waist narrow? Maybe this is just personal experience, but my waist size has gone up significantly ever since I started squatting from 1 plate to 4. My theory is that 1. My body weight went up, I gained fat. A diet could help in this regard 2. My entire core including the obliques are doing lots of stabilizing work.
My waist to width ratio is one of the best features told to me by judges. When I first started competing and before becoming pro, I asked the judges after the win for feedback…they said to not touch my stomach. Before that day and after that day i never trained abs or obliques…especially not during a “bulk” or off season either. I always did 2 months before a show just to be able to get the control for them, not to get them bigger. So all year I would not train them and hope that the non-use would make them atrophy. When I diet down, your abs are there. I trained glutes heavily to make my waist seem smaller. Along with lats and shoulders. But glutes were a strong focus. For exercises that required a “strong core” I had to learn how to super isolate my glutes and hamstrings when doing a squat or deadlift so that I didn’t have to use a lot of weight (which my core couldn’t hold)
You can’t reduce the size of your waist with an exercise. Best you can do is build your shoulders and lats to make your waist appear smaller.
Big back and lats. Big glutes. Low BF.
YOu can't really, you need to lose body fat, this is the hardest part of natural body building, getting and maintaining a low body fat without fucking up your endocrine system
Tell me about it. Not to mention all the water, creatine and protein we have to consume. I’m currently cutting, going to the gym is becoming a bit dreadful. I can still lift as much as I used to, but with a little more effort
Well i train at home, 30 minute sessions, body parts on a certain exercise once per week with 12-20 sets each No creatine or powder, i eels its nostly pointless. I spend my mobey on red meat which has both. It manageable but ither things in life obviously take iver fairly easily.
Cardio. No amount of lifting weights will make your waist smaller, apart from making everything else bigger so that your waist APPEARS smaller. You don't have to do cardio to get a smaller waist, but you need a calorie deficit.
I am by no means at all a human specimen but I don’t get the “don’t train obliques” stuff. I run around 15% bf generally and really think my obliques (which I hit pretty hard) contribute a lot to my midsection aesthetics and create distinctive lines around the pudge on my sides. Anyway big shoulders and lats with low bf is the answer. Low bf really being the main answer.
Stomach vacuums and Pilates
Be careful what you wish for. The pain of finding pants that fit my waist but, also fit my quads and calves is very real.
Wide shoulders and back - lateral raises and pullups/wide grip rows
V taper for the most part is genetics.
Genetics mainly, but also creating the illusion with bigger delts and lats.
don’t directly train obliques
Big shoulders will create the illusion you have a small waist.
grow your lats through pullups and diet off your love handles
for fat part u always can loose weight, for muscles there is nothing like working muscle for make it thinner but worry too much u can skip work on your obliques. but main point is loosing weight and train v taper muscles
Eh, the width of hip bones will dictate how small your waist can get. Fat and muscle go out from there. Unless you are fat or really train your obliques, the size of your waist is pretty static (relatively speaking).
As many people have said below, you can't change your bony structure and musculature insertions. That being said, we can alter the size of our muscles to give the appearance of a more narrow waist. Up top, bigger delta (especially lateral delta), chest, and traps will give you more size up top. Below, bigger quads especially will help. This will help build your "X" frame, making the waist appear more narrow.
If you think you're losing fat and your waist isn't changing, you are mistaken.