MuscleMeat

Sticky Jouw ideale lichaam

Haha brah bedoel dat lopende plakplaatje
 
Tim Sharky
 
degene die Chestbrah ineen gaat rossen
 
MeesterJ zei:
De meningen verschillen hierover; het ligt ook aan je genetics, of je er gevoelig voor bent of niet. Je weet zelf dat er mensen zijn met brede dikke obliques die nog breder worden als ze er alleen naar kijken (bij wijze van). Datzelfde geldt voor je reet en bij sommige voor de spiertjes rondom je heupen. Evengoed zijn er mensen die van zwaar squatten en deadliften een even smal middel houden, het kan allemaal. Maar stel dat alles evenredig aan je bovenlichaam/schouderwijdte meegroeit, dan is t ook allemaal niet zo erg toch?
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Maar je heupen groeien er niet van toch? Denk dat je eerder 'breed' bij je taille wordt van sideraises dan van squats :o
 
je botten niet nee :P

en van sideraises worden alleen je schouders breed (hoewel dat ook nog tegenvalt bij mij :o )
 
hoe kan je heupen breder worden van dl en squats dan?
 
@ xyzyx en daniel, ik zet het ff in een spoiler omdat het nogal veel tekst is, heb er tijdje geleden verschillende dingen over gelezen op forums en artikelen op websites, de meningen verschillen maar er zijn aanwijzingen voor dat t bij n grote groep mensen zo kan uitpakken

[FONT=Arial, sans-serif]That really depends: Do you use a belt or not?
If you use a belt, it usually stays about the same. If you don't, the Transversus Abdominis is forced to act as the belt (it'[s natural job, being a corset), it will decrease the size of your waist, and increase your density. I myself dropped 2 inches after dropping the belt for a month. [/FONT]
[FONT=Arial, sans-serif]Deadlifts do develop your core, but if you have a small waist it's not suddenly going to explode.[/FONT]
[FONT=Arial, sans-serif]Pretty sure the only way your waist will get bigger is (besides getting fat obviously) working your obliques too much with extra weight other than your own BW. [/FONT]
[FONT=Arial, sans-serif]I read soemwhere that frank zane said he didn't like squats because those made his waist bigger.[/FONT]
[FONT=Arial, sans-serif]Poliquin: "There's some research saying the obliques have a very low potential for strength development. It's actually been shown that the obliques have the least amount of potential for hypertrophy and strength. This is why I'm against those Tornado Balls and other things recommended by coaches who can't get anybody strong. The core is most recruited by squats and deadlifts, even though there's no rotating action.[/FONT]
[FONT=Arial, sans-serif]I don't know...I've noticed my waist looking "blockier" since doing deads, but maybe I'm just getting fat.[/FONT]
[FONT=Arial, sans-serif]I DEFFENTLY have to disagree. Once your poundages start to really increase (I.e 500+) you'll notice a thicker waist.[/FONT]
[FONT=Arial, sans-serif]I know there are guys like JLC who can pull good poundages yet still have a small waist, but for most people i think they are going to see a direct correlation between waist size and the amount they can pull. the lower back muscles, abs, obliques, and a bunch of other core muscles that stabilize the torso through the entire movement are being worked. when the core has to stabilize a high amount of weight being moved i can definitely see a potential hypertrophy there. im not just talking about the obliques here either. abs, the lower back, and other various muscles groups that i dont know the names of are involved here too. [/FONT]
[FONT=Arial, sans-serif]Okay, I can see where you're coming from, it makes sense, and you're right. But Im talking about someone who MAY get to a max of 405 during their "lifting career". Obviously a guy pulling 1000lbs isn't going to have a 29 inch waist. But a powerlifter pulling anywhere above 600 isnt going to give two ****s about his waist size. But these guy that aren't going to pull above 500 anytime soon shouldn't be worried about his waist growing from deadlifts... [/FONT]
[FONT=Arial, sans-serif]I believe that Ronnie can deadlift the most out of the pros and he has probably the biggest waist. A lot of the pros now are refraining from any core work at all- especially deadlifts - because it is a definate that they increase waist size. [/FONT]
[FONT=Arial, sans-serif]The bigger someones waist and hips are (not gut) the more they can potentially squat and dead. there is a great paragraph on this from Dr. Stuart McGill but i cant find it right now... [/FONT]
[FONT=Arial, sans-serif]Saw a bodybuilding movie with IFBBPro Cortell Porter and he said:
"I don't do squats or deadlifts. I think they are dangerous, and I am trying to keep my waist and butt small."[/FONT]
[FONT=Arial, sans-serif]When doing heavy squats and deads your core muscles get hit pretty hard. If you aren't competing in bodybuilding and are not an advanced lifter don't worry about it making your waist bigger. I would be surprised if Porter DIDN"T do them when he was building his mass, but now his priorities have changed.
I worked real hard on adding leg mass in 2006 and squatted up to 585 on a weekly basis. My obliques grew substantially during that time making my waist appear bigger. I don't have a small waist so Im watching this carefully and no longer go as heavy in squats. A belt will also help in keeping your waist smaller by reducing the need for core involvment. I know people that wear a belt on every workout to keep their waist smaller. Once again, not to worry unless you're pushing big weights.[/FONT]
[FONT=Arial, sans-serif]In my personal experience, doing squats and deadlifts made my waist appear more "blocky" from all the abdominal/core work that was being done. If you're not competing and trying to make your obliques look smaller than random dudes off the street, you're just better off doing squats and deadlifts. [/FONT]
[FONT=Arial, sans-serif]Because they contract isometricly, therefore won't increase a lot in size, just like your abs and a few other muscle, but strength definitely increase your lower back will definitely get stronger and thicker. but it won't do so much damage to the V-shape, if you work your V-shape it shouldnt be a problem. obliques are just stabilisers. [/FONT]
[FONT=Arial, sans-serif]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.[/FONT]
[FONT=Arial, sans-serif]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.[/FONT]
[FONT=Arial, sans-serif]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.[/FONT]
[FONT=Arial, sans-serif]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.[/FONT]
[FONT=Arial, sans-serif]I just recently read an article, maybe on abcbodybuilding or some other website about this. It said that doing squats and deads without a weight belt will definitely thicken the waist, because the stabilizer muscles all around your midsection get so much work. Proper use of a good weight belt, this article said, can help prevent this.[/FONT]
[FONT=Arial, sans-serif]Most guys don't measure or call their real waist, their waist which is properly measured at the level of your navel. This dimension can grow considerably and you can still weat the same size pants because most guys let the front of their pants ride 'low'
If your pants are getting tighter but your real waist measurement is staying the same it is because you are adding inches to the base of your spinal erectors and obliques and even upper part of your glutes. [/FONT]
[FONT=Arial, sans-serif]I think the leg press -- if you go heavy enough -- will definitely put some size on your legs -- so squats aren't the only way to go. I do think anyone wanting to put a lot of mass on their legs should include squats -- it shouldn't effect your waist size tremendously. Although, I do think using proper form would build your core muscles somewhat -- I just don't know if it would add inches or just really tighten up those muscles. [/FONT]
[FONT=Arial, sans-serif]Sure, leg squats can make your waist and ass big, there’s no doubt. However, squats don’t have to, by any means. It really depends upon the form you use while doing squats. Squats are invaluable in terms of building mass and a great foundation. In fact, I’ve never seen a pair of legs worth their salt that haven’t been built by thousands of squat reps. Thinking that you can do leg extensions and leg presses to develop adequate musculature is absurd! You’ll get shape and a certain amount of size, but you’ll never get the density and overall leg, glute, hip and lower back development that you can get by doing squats. For years, magazines have talked about how the leg press works the same areas that the squat does, but it really isn’t the truth. No matter how you slice it, sitting down isn’t the same as standing, balancing weight on your shoulders and fighting against gravity to lift yourself and a weight. Plus, the squat involves many more subtle areas, including the hip flexors, low back and overall surrounding ligaments. This develops an overall look not found with any other movement. If I had just one exercise to do, it would be the squat.[/FONT]
[FONT=Arial, sans-serif]If there's an increase in waist/back, it's because the body in general is growing. Higher reps will help conditioning and overall health quite a bit. By keeping the reps higher you're more likely to build lean muscle and look more athletic, given a reasonable diet.[/FONT]
[FONT=Arial, sans-serif]Deadlifts have added to my hip width, not my midsection width. My hipflexors and glutes grew, thus increasing my pant size.[/FONT]
[FONT=Arial, sans-serif]Maybe hip girdle was the wrong term to use. I look at deads in much the same way I look at powerlifting squats. They work the hip area the hardest, not the quads. Deads work the hips and back, but what's the purpose of working the hips/glutes for BBing? When I squat, I squat deep, but I stay relatively upright, knowing that my thighs/quads are what I am targeting, rather than hips. Deads don't rotate the scapula for lat work, though the lats do get used. They work traps and spinae erectus and hips the hardest.[/FONT]
[FONT=Arial, sans-serif]I've always been a fan of stiff legged deads as a much better alternative for BBing. I go heavy, but can still isolate the hams without overincorporating the glutes while still getting whatever benefit they added to my back.[/FONT]
[FONT=Arial, sans-serif]Another typical method of doing squats involves changes in foot position. The dogma states that keeping the feet in a narrow stance favors the outer thighs, thus promoting a desirable thigh “sweep.” A wider stance is supposed to place the focus on the inner thighs, training such muscles as the adductors and sartorius. Studies show that doing wider-stance squats does produce more adductor activity. Doing narrow-stance squats, however, does not work any of the thigh muscles more effectively than if you use a normal foot stance of about shoulder width. While some suggest that doing full squats involves the hamstrings more, meaning the muscles on the backs of the thighs, the truth is that squats provide minimal hamstring involvement. For full hamstring development you need to do at least two basic movements: leg curls and stiff-legged deadlifts. That way you work the hams at both the knee and hip areas.[/FONT]
[FONT=Arial, sans-serif]Steve Reeves favored front squats. One advantage of them is that they make it more difficult to lean forward. That has the duel effect of lessening the possibility of lower-back strain and placing less stress on the hips and glutes. The screen Hercules believed that doing heavy regular squats would increase his hip and glute size, and since he was blessed with small hips and glutes, he wanted to keep them that way. His basic thigh workout consisted of front squats, hack squats and leg curls.[/FONT][FONT=Arial, sans-serif] I find elevating the heels an inch[/FONT]
[FONT=Arial, sans-serif]Vince suggested that doing machine hack squats with varying body alignments would produce full thigh development minus the big ass and hips that he said would result from heavy barbell squats. [/FONT]
[FONT=Arial, sans-serif]Nine times out of ten beginners' squats look more like the good-morning exercise than squats. While all the major muscle groups are needed to squat truly heavy weights, they use their lower backs, glutes and hips too much to lift the weight, and not enough thighs. They begin their ascent from the low squat position glutes first, with their head down between their legs, theft torso almost parallel to the floor and their lower back rounded over instead of arched. This style of "squatting" scarcely works the legs at all, and any development is only at the top portion of the thighs, creating ugly turnip-shaped thighs. The glutes and hips get overworked too. All this type of squatting does is wreck the lower back and give a person a big butt and hips, thick obliques and big upper thighs.[/FONT]
[FONT=Arial, sans-serif]I find elevating the heels an inch or two is helpful, so either squat on a board or wear lifting shoes or shoes with a one or two-inch heel. Do not squat flatfooted or in running shoes. You'll use too much glutes in the squatting motion.[/FONT]
[FONT=Arial, sans-serif]Bodybuilders tend to squat with a narrow stance - ranging from less than shoulder width to heels almost touching - and with the bar higher on their shoulders than power lifters do. They try to stay more upright and to isolate the quads more, keeping glutes and hips out of the lift as much as possible. This is why squatting in a Smith machine is so popular with many bodybuilders. They can place their feet ahead of their body, lean back into the bar, and isolate their thighs with little involvement of the hip, glute, lower back and oblique muscles. [/FONT]
[FONT=Arial, sans-serif]In this article Jim said he noticed that every great squatter in power lifting, no matter what his weight class, had big hips. He also had discovered that squatting with an extra wide stance (about two feet outside his shoulders) greatly increased his squat max - but at a cost. With the extra wide stance he could squat a lot more weight, but this style made his already overly large hips and glutes even bigger. [/FONT]
[FONT=Arial, sans-serif]Vince would always warn people, and I have advocated this and told people at the Powerhouse Gym when I owned it, once you develop your glutes, you can never reduce them. They are the densest muscles in your body. If you start to do squats, you will get a large rear-end that will never, never go away.[/FONT]
[FONT=Arial, sans-serif]However, certain exercises can broaden the waist. Anything that builds the lateral obliques like dumbbell side bends, should be avoided. Certain athletes may use side bends for sports training purposes, but if symmetry is your goal, stay away from them. Heavy squats can increase your hip and waist size too. This is especially true when performing the squat powerlifting style. If you are naturally thick waisted and wide in the hips with large glutes, avoid the back squat if you want to improve your symmetry.[/FONT]
[FONT=Arial, sans-serif]I have never seen an exercise performed improperly more often than lateral raises. The most common error is to let the thumbs come up high and the elbows fall too low. The proper way to do lateral raises is to lead with the elbows and keep the palms facing down. To activate the side deltoid even more, you can use the “pour the water” technique, where you internally rotate your arm so your little finger is [/FONT][FONT=Arial, sans-serif]slightly[/FONT][FONT=Arial, sans-serif] higher than your thumb. Larry Scott, the first Mr. Olympia, used this technique to help him build some of the greatest shoulders ever, even though he wasn’t genetically gifted in the broad clavicles department. Another terrific width builder is the medium or wide grip upright row. Most people perform this exercise with a narrow grip, which lets your trapezius hog all the glory. If you’re naturally narrow in the shoulders and you want to maximize your symmetry and V shape, avoid direct trap work in favor of side delt work.[/FONT]
[FONT=Arial, sans-serif]All chin up and pulldown variations are great for lat width. It’s a myth that a wide grip makes your back wider. It’s not the grip width that affects fiber recruitment; it’s the angle of pull relative to your body position. Medium and close grip chin ups and pulldowns are equally if not more effective for developing the V shape as a wide grip.[/FONT]
[FONT=Arial, sans-serif]The bodybuilding squat is much more vertical: it’s called a high bar squat, where the bar is high on the traps/shoulders, the torso more vertical and the stance narrower. This hits the butt and hips less and throws more stress “lower down” on the quads. Better still, you could use more front squats and hack squats, which isolate the quads and reduce hip and glute involvement.[/FONT]
[FONT=Arial, sans-serif]First, you want to develop the entire thigh from top to bottom. Many bodybuilders suffer from what Vince Gironda called “turnip” thighs, overdeveloped in the middle and upper portion (with a big butt) and no lower quad. Vince said that a perfectly developed thigh would nearly as wide in circumference at the mid portion as the bottom portion. Powerlifting squats and heavy partial range leg presses overdevelop the upper thigh, hips and butt. The lower quad (vastus medialis, or teardrop near the knee) can be developed with a narrower stance and emphasis on the bottom range of motion on any squatting movement, avoiding lockout at the top. Three quarter hack squats and front squats are particularly effective, and so are one and a quarters: squat down full, come up one quarter, go back down to full, then come up just short of lockout; that’s one rep. Try a few weeks of those and see what happens to your “teardrop.” If your knees can take it, the sissy squat is a superb thigh “shaper” because it’s one of the few exercises that hit the rectus femoris all the way up into the hips, creating an illusion of long legs. The rectus is the muscle visible in the upper thigh, which when fully developed, makes your legs appear longer.[/FONT]
[FONT=Arial, sans-serif]If your hips are too large — which seems to be the more common problem for women — and you want to achieve a reduction in size, perform 5-6 sets of squats, 18-20 reps per set, 5-6 days a week, using little or no weights. Don't skip any days between training sessions. When decreasing the size of your hips, keep your heels one inch off the floor by placing a block of wood or a book under your heels.[/FONT]
[FONT=Arial, sans-serif]Ahh....the bad side of squats. Try pre-exhausting with Leg Extensions, or do squats LAST in your routine.[/FONT]
[FONT=Arial, sans-serif]I think that deadlifts have increased my overall waist measurement as they have built up my lower back. [/FONT]
[FONT=Arial, sans-serif]The wider the stance the more glute/hip flexor use is involved.[/FONT]
[FONT=Arial, sans-serif]Training like a powerlifter --deadlifts, heavy squats, bench presses--will make your physique look blocky.[/FONT]
[FONT=Arial, sans-serif]Many gifted athletes turned bodybuilders will tell you that squats make their butts big and they have a more difficult time getting much lower quadriceps development.[/FONT]
[FONT=Arial, sans-serif]To have your glute activation patterns maximized you want the muscles that attach your thigh higher up on the hip controlling movement of your thighs rather than muscles that attach lower on your hip. You want the muscles that attach your thigh bone to your hip keeping the head of your femur bone "tight" in the hip socket. When you don't, you have glute activation issues. The hip flexors (psoas) are the most important muscle for hip flexion (moving your leg forward). The most important muscle for extending your hip (moving your leg back) is the gluteus maximus. Both of these muscles obviously attach high on the hip and control the femur bone (upper thigh). When they are in balance with the proper mobility you inherently have good glute activation patterns. Occassionally, people will have weak hip flexors, thus, when they flex their hip, the muscles that attach lower down on the hip and thigh (such as the tensor fascia lata and rectus femoris), end up doing what the hip flexors should be doing. This also often leads to a posterior pelvic posture (flat-assed posture) that negates good glute and hip flexor activation in favor of hamstring and TFL activation and allows the head of the femur to slide slightly out of the socket, often causing hip pain.[/FONT]
[FONT=Arial, sans-serif]The hips contain several large and small muscle groups. The gluteus maximus, medius and minimus sit on the back of the hips and a small muscle called the tensor fascia latae sites on the side. The glutes get activated when you perform hip extension. This takes place when you move your thigh backward. The tensor fascia latae gets worked when you move your thigh outward in what's called abduction, and when you move your thigh upward. This upward motion is called hip flexion. Being that the squat involves hip extension and flexion, it works the glutes and tensor fascia latae, which in turn makes them bigger.[/FONT]
[FONT=Arial, sans-serif]Touwtje springen is goede oefening[/FONT]
[FONT=Arial, sans-serif]Riding a bike is great for your glutes, hips and thighs. Get your glutes involved by leading with your heels when you push down on the pedals.[/FONT]
[FONT=Arial, sans-serif]I've never trained a female who didn't get a smaller butt from a running program.[/FONT]
[FONT=Arial, sans-serif]It's amazing what a simple change of foot positioning can do. Try the leg press with your feet placed high on the platform. This simple change of positioning will activate the butt and hamstrings as well. Lower the weight until you feel the glutes contract. You'll definitely feel this one. [/FONT]
[FONT=Arial, sans-serif]if you want to reduce your butt size stop doing deadlifts from the floor and lock outs, also stop doing squats, don't go deep in any pushing leg exercise at all, and work on your quads and back with isolation exercises(bigger quads and back will take away the protagonism from your glutes making them look smaller)[/FONT]
[FONT=Arial, sans-serif]The primary muscle in your butt is the gluteus maximus. This muscle works every time you stand or walk. For this reason some of the best exercises you can do are walking, swimming and biking.[/FONT]
[FONT=Arial, sans-serif]The gluteus medius is located near your hip and lies under the gluteus maximus. Every time you take a step, the gluteus medius contracts to hold your pelvis upright. That’s why doing a lot of walking can make you feel sore in this area. The gluteus minimus lies under the gluteus medius and works together with it. Both of these muscles also help to rotate your hip joint inwards, as when you knock your knees together. [/FONT]
[FONT=Arial, sans-serif]To decrease the size of your butt use a continual higher intensity style cardio program. So this would be around 45-55 mins at a challenging pace.[/FONT]
[FONT=Arial, sans-serif]To increase your butt and thighs try using intervals for which you perform sprint drills. Around 25 minutes going from a lower intensity, then flat out then back to low intensity and so on.[/FONT]
 
wat een verschrikkelijk geschreven stuk om te lezen zeg..
 
ja sorry, heb t nog niet ge-edit. Is een evrzameling van quotes en stukjes artikel :o
 
MeesterJ zei:
@ xyzyx en daniel, ik zet het ff in een spoiler omdat het nogal veel tekst is, heb er tijdje geleden verschillende dingen over gelezen op forums en artikelen op websites, de meningen verschillen maar er zijn aanwijzingen voor dat t bij n grote groep mensen zo kan uitpakken

[FONT=Arial, sans-serif]That really depends: Do you use a belt or not?
If you use a belt, it usually stays about the same. If you don't, the Transversus Abdominis is forced to act as the belt (it'[s natural job, being a corset), it will decrease the size of your waist, and increase your density. I myself dropped 2 inches after dropping the belt for a month. [/FONT]
[FONT=Arial, sans-serif]Deadlifts do develop your core, but if you have a small waist it's not suddenly going to explode.[/FONT]
[FONT=Arial, sans-serif]Pretty sure the only way your waist will get bigger is (besides getting fat obviously) working your obliques too much with extra weight other than your own BW. [/FONT]
[FONT=Arial, sans-serif]I read soemwhere that frank zane said he didn't like squats because those made his waist bigger.[/FONT]
[FONT=Arial, sans-serif]Poliquin: "There's some research saying the obliques have a very low potential for strength development. It's actually been shown that the obliques have the least amount of potential for hypertrophy and strength. This is why I'm against those Tornado Balls and other things recommended by coaches who can't get anybody strong. The core is most recruited by squats and deadlifts, even though there's no rotating action.[/FONT]
[FONT=Arial, sans-serif]I don't know...I've noticed my waist looking "blockier" since doing deads, but maybe I'm just getting fat.[/FONT]
[FONT=Arial, sans-serif]I DEFFENTLY have to disagree. Once your poundages start to really increase (I.e 500+) you'll notice a thicker waist.[/FONT]
[FONT=Arial, sans-serif]I know there are guys like JLC who can pull good poundages yet still have a small waist, but for most people i think they are going to see a direct correlation between waist size and the amount they can pull. the lower back muscles, abs, obliques, and a bunch of other core muscles that stabilize the torso through the entire movement are being worked. when the core has to stabilize a high amount of weight being moved i can definitely see a potential hypertrophy there. im not just talking about the obliques here either. abs, the lower back, and other various muscles groups that i dont know the names of are involved here too. [/FONT]
[FONT=Arial, sans-serif]Okay, I can see where you're coming from, it makes sense, and you're right. But Im talking about someone who MAY get to a max of 405 during their "lifting career". Obviously a guy pulling 1000lbs isn't going to have a 29 inch waist. But a powerlifter pulling anywhere above 600 isnt going to give two ****s about his waist size. But these guy that aren't going to pull above 500 anytime soon shouldn't be worried about his waist growing from deadlifts... [/FONT]
[FONT=Arial, sans-serif]I believe that Ronnie can deadlift the most out of the pros and he has probably the biggest waist. A lot of the pros now are refraining from any core work at all- especially deadlifts - because it is a definate that they increase waist size. [/FONT]
[FONT=Arial, sans-serif]The bigger someones waist and hips are (not gut) the more they can potentially squat and dead. there is a great paragraph on this from Dr. Stuart McGill but i cant find it right now... [/FONT]
[FONT=Arial, sans-serif]Saw a bodybuilding movie with IFBBPro Cortell Porter and he said:
"I don't do squats or deadlifts. I think they are dangerous, and I am trying to keep my waist and butt small."[/FONT]
[FONT=Arial, sans-serif]When doing heavy squats and deads your core muscles get hit pretty hard. If you aren't competing in bodybuilding and are not an advanced lifter don't worry about it making your waist bigger. I would be surprised if Porter DIDN"T do them when he was building his mass, but now his priorities have changed.
I worked real hard on adding leg mass in 2006 and squatted up to 585 on a weekly basis. My obliques grew substantially during that time making my waist appear bigger. I don't have a small waist so Im watching this carefully and no longer go as heavy in squats. A belt will also help in keeping your waist smaller by reducing the need for core involvment. I know people that wear a belt on every workout to keep their waist smaller. Once again, not to worry unless you're pushing big weights.[/FONT]
[FONT=Arial, sans-serif]In my personal experience, doing squats and deadlifts made my waist appear more "blocky" from all the abdominal/core work that was being done. If you're not competing and trying to make your obliques look smaller than random dudes off the street, you're just better off doing squats and deadlifts. [/FONT]
[FONT=Arial, sans-serif]Because they contract isometricly, therefore won't increase a lot in size, just like your abs and a few other muscle, but strength definitely increase your lower back will definitely get stronger and thicker. but it won't do so much damage to the V-shape, if you work your V-shape it shouldnt be a problem. obliques are just stabilisers. [/FONT]
[FONT=Arial, sans-serif]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.[/FONT]
[FONT=Arial, sans-serif]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.[/FONT]
[FONT=Arial, sans-serif]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.[/FONT]
[FONT=Arial, sans-serif]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.[/FONT]
[FONT=Arial, sans-serif]I just recently read an article, maybe on abcbodybuilding or some other website about this. It said that doing squats and deads without a weight belt will definitely thicken the waist, because the stabilizer muscles all around your midsection get so much work. Proper use of a good weight belt, this article said, can help prevent this.[/FONT]
[FONT=Arial, sans-serif]Most guys don't measure or call their real waist, their waist which is properly measured at the level of your navel. This dimension can grow considerably and you can still weat the same size pants because most guys let the front of their pants ride 'low'
If your pants are getting tighter but your real waist measurement is staying the same it is because you are adding inches to the base of your spinal erectors and obliques and even upper part of your glutes. [/FONT]
[FONT=Arial, sans-serif]I think the leg press -- if you go heavy enough -- will definitely put some size on your legs -- so squats aren't the only way to go. I do think anyone wanting to put a lot of mass on their legs should include squats -- it shouldn't effect your waist size tremendously. Although, I do think using proper form would build your core muscles somewhat -- I just don't know if it would add inches or just really tighten up those muscles. [/FONT]
[FONT=Arial, sans-serif]Sure, leg squats can make your waist and ass big, there’s no doubt. However, squats don’t have to, by any means. It really depends upon the form you use while doing squats. Squats are invaluable in terms of building mass and a great foundation. In fact, I’ve never seen a pair of legs worth their salt that haven’t been built by thousands of squat reps. Thinking that you can do leg extensions and leg presses to develop adequate musculature is absurd! You’ll get shape and a certain amount of size, but you’ll never get the density and overall leg, glute, hip and lower back development that you can get by doing squats. For years, magazines have talked about how the leg press works the same areas that the squat does, but it really isn’t the truth. No matter how you slice it, sitting down isn’t the same as standing, balancing weight on your shoulders and fighting against gravity to lift yourself and a weight. Plus, the squat involves many more subtle areas, including the hip flexors, low back and overall surrounding ligaments. This develops an overall look not found with any other movement. If I had just one exercise to do, it would be the squat.[/FONT]
[FONT=Arial, sans-serif]If there's an increase in waist/back, it's because the body in general is growing. Higher reps will help conditioning and overall health quite a bit. By keeping the reps higher you're more likely to build lean muscle and look more athletic, given a reasonable diet.[/FONT]
[FONT=Arial, sans-serif]Deadlifts have added to my hip width, not my midsection width. My hipflexors and glutes grew, thus increasing my pant size.[/FONT]
[FONT=Arial, sans-serif]Maybe hip girdle was the wrong term to use. I look at deads in much the same way I look at powerlifting squats. They work the hip area the hardest, not the quads. Deads work the hips and back, but what's the purpose of working the hips/glutes for BBing? When I squat, I squat deep, but I stay relatively upright, knowing that my thighs/quads are what I am targeting, rather than hips. Deads don't rotate the scapula for lat work, though the lats do get used. They work traps and spinae erectus and hips the hardest.[/FONT]
[FONT=Arial, sans-serif]I've always been a fan of stiff legged deads as a much better alternative for BBing. I go heavy, but can still isolate the hams without overincorporating the glutes while still getting whatever benefit they added to my back.[/FONT]
[FONT=Arial, sans-serif]Another typical method of doing squats involves changes in foot position. The dogma states that keeping the feet in a narrow stance favors the outer thighs, thus promoting a desirable thigh “sweep.” A wider stance is supposed to place the focus on the inner thighs, training such muscles as the adductors and sartorius. Studies show that doing wider-stance squats does produce more adductor activity. Doing narrow-stance squats, however, does not work any of the thigh muscles more effectively than if you use a normal foot stance of about shoulder width. While some suggest that doing full squats involves the hamstrings more, meaning the muscles on the backs of the thighs, the truth is that squats provide minimal hamstring involvement. For full hamstring development you need to do at least two basic movements: leg curls and stiff-legged deadlifts. That way you work the hams at both the knee and hip areas.[/FONT]
[FONT=Arial, sans-serif]Steve Reeves favored front squats. One advantage of them is that they make it more difficult to lean forward. That has the duel effect of lessening the possibility of lower-back strain and placing less stress on the hips and glutes. The screen Hercules believed that doing heavy regular squats would increase his hip and glute size, and since he was blessed with small hips and glutes, he wanted to keep them that way. His basic thigh workout consisted of front squats, hack squats and leg curls.[/FONT][FONT=Arial, sans-serif] I find elevating the heels an inch[/FONT]
[FONT=Arial, sans-serif]Vince suggested that doing machine hack squats with varying body alignments would produce full thigh development minus the big ass and hips that he said would result from heavy barbell squats. [/FONT]
[FONT=Arial, sans-serif]Nine times out of ten beginners' squats look more like the good-morning exercise than squats. While all the major muscle groups are needed to squat truly heavy weights, they use their lower backs, glutes and hips too much to lift the weight, and not enough thighs. They begin their ascent from the low squat position glutes first, with their head down between their legs, theft torso almost parallel to the floor and their lower back rounded over instead of arched. This style of "squatting" scarcely works the legs at all, and any development is only at the top portion of the thighs, creating ugly turnip-shaped thighs. The glutes and hips get overworked too. All this type of squatting does is wreck the lower back and give a person a big butt and hips, thick obliques and big upper thighs.[/FONT]
[FONT=Arial, sans-serif]I find elevating the heels an inch or two is helpful, so either squat on a board or wear lifting shoes or shoes with a one or two-inch heel. Do not squat flatfooted or in running shoes. You'll use too much glutes in the squatting motion.[/FONT]
[FONT=Arial, sans-serif]Bodybuilders tend to squat with a narrow stance - ranging from less than shoulder width to heels almost touching - and with the bar higher on their shoulders than power lifters do. They try to stay more upright and to isolate the quads more, keeping glutes and hips out of the lift as much as possible. This is why squatting in a Smith machine is so popular with many bodybuilders. They can place their feet ahead of their body, lean back into the bar, and isolate their thighs with little involvement of the hip, glute, lower back and oblique muscles. [/FONT]
[FONT=Arial, sans-serif]In this article Jim said he noticed that every great squatter in power lifting, no matter what his weight class, had big hips. He also had discovered that squatting with an extra wide stance (about two feet outside his shoulders) greatly increased his squat max - but at a cost. With the extra wide stance he could squat a lot more weight, but this style made his already overly large hips and glutes even bigger. [/FONT]
[FONT=Arial, sans-serif]Vince would always warn people, and I have advocated this and told people at the Powerhouse Gym when I owned it, once you develop your glutes, you can never reduce them. They are the densest muscles in your body. If you start to do squats, you will get a large rear-end that will never, never go away.[/FONT]
[FONT=Arial, sans-serif]However, certain exercises can broaden the waist. Anything that builds the lateral obliques like dumbbell side bends, should be avoided. Certain athletes may use side bends for sports training purposes, but if symmetry is your goal, stay away from them. Heavy squats can increase your hip and waist size too. This is especially true when performing the squat powerlifting style. If you are naturally thick waisted and wide in the hips with large glutes, avoid the back squat if you want to improve your symmetry.[/FONT]
[FONT=Arial, sans-serif]I have never seen an exercise performed improperly more often than lateral raises. The most common error is to let the thumbs come up high and the elbows fall too low. The proper way to do lateral raises is to lead with the elbows and keep the palms facing down. To activate the side deltoid even more, you can use the “pour the water” technique, where you internally rotate your arm so your little finger is [/FONT][FONT=Arial, sans-serif]slightly[/FONT][FONT=Arial, sans-serif] higher than your thumb. Larry Scott, the first Mr. Olympia, used this technique to help him build some of the greatest shoulders ever, even though he wasn’t genetically gifted in the broad clavicles department. Another terrific width builder is the medium or wide grip upright row. Most people perform this exercise with a narrow grip, which lets your trapezius hog all the glory. If you’re naturally narrow in the shoulders and you want to maximize your symmetry and V shape, avoid direct trap work in favor of side delt work.[/FONT]
[FONT=Arial, sans-serif]All chin up and pulldown variations are great for lat width. It’s a myth that a wide grip makes your back wider. It’s not the grip width that affects fiber recruitment; it’s the angle of pull relative to your body position. Medium and close grip chin ups and pulldowns are equally if not more effective for developing the V shape as a wide grip.[/FONT]
[FONT=Arial, sans-serif]The bodybuilding squat is much more vertical: it’s called a high bar squat, where the bar is high on the traps/shoulders, the torso more vertical and the stance narrower. This hits the butt and hips less and throws more stress “lower down” on the quads. Better still, you could use more front squats and hack squats, which isolate the quads and reduce hip and glute involvement.[/FONT]
[FONT=Arial, sans-serif]First, you want to develop the entire thigh from top to bottom. Many bodybuilders suffer from what Vince Gironda called “turnip” thighs, overdeveloped in the middle and upper portion (with a big butt) and no lower quad. Vince said that a perfectly developed thigh would nearly as wide in circumference at the mid portion as the bottom portion. Powerlifting squats and heavy partial range leg presses overdevelop the upper thigh, hips and butt. The lower quad (vastus medialis, or teardrop near the knee) can be developed with a narrower stance and emphasis on the bottom range of motion on any squatting movement, avoiding lockout at the top. Three quarter hack squats and front squats are particularly effective, and so are one and a quarters: squat down full, come up one quarter, go back down to full, then come up just short of lockout; that’s one rep. Try a few weeks of those and see what happens to your “teardrop.” If your knees can take it, the sissy squat is a superb thigh “shaper” because it’s one of the few exercises that hit the rectus femoris all the way up into the hips, creating an illusion of long legs. The rectus is the muscle visible in the upper thigh, which when fully developed, makes your legs appear longer.[/FONT]
[FONT=Arial, sans-serif]If your hips are too large — which seems to be the more common problem for women — and you want to achieve a reduction in size, perform 5-6 sets of squats, 18-20 reps per set, 5-6 days a week, using little or no weights. Don't skip any days between training sessions. When decreasing the size of your hips, keep your heels one inch off the floor by placing a block of wood or a book under your heels.[/FONT]
[FONT=Arial, sans-serif]Ahh....the bad side of squats. Try pre-exhausting with Leg Extensions, or do squats LAST in your routine.[/FONT]
[FONT=Arial, sans-serif]I think that deadlifts have increased my overall waist measurement as they have built up my lower back. [/FONT]
[FONT=Arial, sans-serif]The wider the stance the more glute/hip flexor use is involved.[/FONT]
[FONT=Arial, sans-serif]Training like a powerlifter --deadlifts, heavy squats, bench presses--will make your physique look blocky.[/FONT]
[FONT=Arial, sans-serif]Many gifted athletes turned bodybuilders will tell you that squats make their butts big and they have a more difficult time getting much lower quadriceps development.[/FONT]
[FONT=Arial, sans-serif]To have your glute activation patterns maximized you want the muscles that attach your thigh higher up on the hip controlling movement of your thighs rather than muscles that attach lower on your hip. You want the muscles that attach your thigh bone to your hip keeping the head of your femur bone "tight" in the hip socket. When you don't, you have glute activation issues. The hip flexors (psoas) are the most important muscle for hip flexion (moving your leg forward). The most important muscle for extending your hip (moving your leg back) is the gluteus maximus. Both of these muscles obviously attach high on the hip and control the femur bone (upper thigh). When they are in balance with the proper mobility you inherently have good glute activation patterns. Occassionally, people will have weak hip flexors, thus, when they flex their hip, the muscles that attach lower down on the hip and thigh (such as the tensor fascia lata and rectus femoris), end up doing what the hip flexors should be doing. This also often leads to a posterior pelvic posture (flat-assed posture) that negates good glute and hip flexor activation in favor of hamstring and TFL activation and allows the head of the femur to slide slightly out of the socket, often causing hip pain.[/FONT]
[FONT=Arial, sans-serif]The hips contain several large and small muscle groups. The gluteus maximus, medius and minimus sit on the back of the hips and a small muscle called the tensor fascia latae sites on the side. The glutes get activated when you perform hip extension. This takes place when you move your thigh backward. The tensor fascia latae gets worked when you move your thigh outward in what's called abduction, and when you move your thigh upward. This upward motion is called hip flexion. Being that the squat involves hip extension and flexion, it works the glutes and tensor fascia latae, which in turn makes them bigger.[/FONT]
[FONT=Arial, sans-serif]Touwtje springen is goede oefening[/FONT]
[FONT=Arial, sans-serif]Riding a bike is great for your glutes, hips and thighs. Get your glutes involved by leading with your heels when you push down on the pedals.[/FONT]
[FONT=Arial, sans-serif]I've never trained a female who didn't get a smaller butt from a running program.[/FONT]
[FONT=Arial, sans-serif]It's amazing what a simple change of foot positioning can do. Try the leg press with your feet placed high on the platform. This simple change of positioning will activate the butt and hamstrings as well. Lower the weight until you feel the glutes contract. You'll definitely feel this one. [/FONT]
[FONT=Arial, sans-serif]if you want to reduce your butt size stop doing deadlifts from the floor and lock outs, also stop doing squats, don't go deep in any pushing leg exercise at all, and work on your quads and back with isolation exercises(bigger quads and back will take away the protagonism from your glutes making them look smaller)[/FONT]
[FONT=Arial, sans-serif]The primary muscle in your butt is the gluteus maximus. This muscle works every time you stand or walk. For this reason some of the best exercises you can do are walking, swimming and biking.[/FONT]
[FONT=Arial, sans-serif]The gluteus medius is located near your hip and lies under the gluteus maximus. Every time you take a step, the gluteus medius contracts to hold your pelvis upright. That’s why doing a lot of walking can make you feel sore in this area. The gluteus minimus lies under the gluteus medius and works together with it. Both of these muscles also help to rotate your hip joint inwards, as when you knock your knees together. [/FONT]
[FONT=Arial, sans-serif]To decrease the size of your butt use a continual higher intensity style cardio program. So this would be around 45-55 mins at a challenging pace.[/FONT]
[FONT=Arial, sans-serif]To increase your butt and thighs try using intervals for which you perform sprint drills. Around 25 minutes going from a lower intensity, then flat out then back to low intensity and so on.[/FONT]
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cliffs?
ik heb alleen eerste 50 zinnen gelezen, toen merkte ik dat er nog stuk of 300 aankwamen :o
 
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Geloof er ook geen reet van dat als je 180kg+ deadlift je waist fragiel blijft.

Maar who knows, misschien liften de mensen die een genetisch smalle waist hebben/houden dat gewoon nooit.
 
Musculo zei:
Geloof er ook geen reet van dat als je 180kg+ deadlift je waist fragiel blijft.

Maar who knows, misschien liften de mensen die een genetisch smalle waist hebben/houden dat gewoon nooit.
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mijn deadlift is 180 en ik heb naar mijn idee nog een smalle waist voor mijn vetpercentage

gewoon allemaal genetics
 
Musculo zei:
Geloof er ook geen reet van dat als je 180kg+ deadlift je waist fragiel blijft.

Maar who knows, misschien liften de mensen die een genetisch smalle waist hebben/houden dat gewoon nooit.
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Maar je heupen worden toch niet breder wanneer je deadlift? :o

En als dat wel zo zou zijn zou je smaller worden wanneer je stopt met dl? :o
 
voor echte heavy weights liften (zoals pl/stm) moet je gewoon een stevige core hebben > big waist. maar ik dl inmiddels ook wel meer dan 180 en heb een waist van 75 cm. genetixxx
 
Wrm herhalen jullie waar ik al antwoord op heb gegeven :trollface:?
 
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