Weighted side bends....yay or nay?

Discussion in 'Female Training Discussion' started by shan, Jul 19, 2011.

  1. mrsr05

    mrsr05 TID Lady Member

    Apr 12, 2012
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    mama you stole my line... when my clients ask about abs..i have always told them...abs are made in the kitchen.... no way around it.. chisel away but eat like shit equals strong core with nice cushy coating over them
     
  2. ellenyates

    ellenyates TID Lady Member

    Apr 28, 2012
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    I like that - you can have strong abs but if you don't eat well, then you will cover them with fat!
     
  3. kyle grey

    kyle grey VIP Member

    May 15, 2012
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    Try high-rep broomstick twists .
     
  4. jhotsauce7

    jhotsauce7 TID Board Of Directors

    Jan 18, 2011
    2,578
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    You dont want to go hard on your obliques as this will give your midsection a wider, boxier look. Unfortunately this will widen your waist, and take away from the v or hourglass shape.
    I work obliques with 3 sets of these 1 time a week, to help with overall core strength for squats and deadlifts, but if i start to lose my v shape, and waist gets wider, I cut them out.... and remember ABS are like any other muscle, you don't need to, and shouldn't train them every day. You train them, fibers tear, they need time and nutrients t recover. Overtraining of abs can even lead to abdominal tears, which suck and are painful, and I have experienced this first hand. Personally abs are an EoD thing, train high volume, wide range of motion, and constantly switch it up.
     
  5. jhotsauce7

    jhotsauce7 TID Board Of Directors

    Jan 18, 2011
    2,578
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    read your response after writing my own. guess we're just two smart mother ****ers.
     
    BrotherIron likes this.
  6. Dr_jitsu

    Dr_jitsu Senior Member

    Apr 21, 2013
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    Correct, the last thing you want is thicker obliques. Wrestlers, MMA fighters, Judoka, and combat athletes will improve their performance, especially the ability to throw/take down an opponent. So, if you compete in these sports, the thikening may be worth it. I have about 13 years of training in combat sports (started out wrestling in high school) got heavily into BJJ and Muay Thai/western boxing.
     
  7. Dr_jitsu

    Dr_jitsu Senior Member

    Apr 21, 2013
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    Correct. I have highly developed abs, but at 11% bodyfat they are only semi-visible. I need to do more "push aways."
     
  8. Dr_jitsu

    Dr_jitsu Senior Member

    Apr 21, 2013
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    Just to be clear, "push aways" mean that after eating protein, enough carbs, but not too much I need to "push away" from the table,lol.

    Abs definitely are made in the kitchen, at the dining room table. Heavy squats and dead-lifts in and of themselves will thicken the obliques. I believe that, as a general rule, bodybuilders need to do at least 6 years less for women) of power-bodybuilding to set a foundation to build on. After 6 years of consistent poundage increases on basic lifts like squats and deadlifts a bodybuilder should foucus upon imcreasing the reps on basic excercizes. To illustate, after 6 years of serious hardcore power bodybuilding, the first 3 were natural, btw, I have plateaud at 8 reps w/ 315 lbs. I pick a show, and as I start to prep my reps should be going up if I am training correctly. The assumption here is that I am not on a starvation diet, but instead am eating an average of 3.5k calories (carbs are cycled). I can get ripped doing so, as long as I do lots of gear (2.5 grams a week) and cardio (2 hours a day).

    By 6 weeks out, I am now getting 15 reps w/ 315.

    This protocol will produce a winning physique, christmas tree back, striated glutes etc. It will also have a thickening effect on the olbliques. The hard part is finding a protocol that will achieve all this^ w/ out thickening the waist. Weighted side bends will make things worse, not better.
     
    Last edited: May 15, 2013
  9. Murica

    Murica Member

    Aug 2, 2013
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    Like others posted, side bends are worthless.

    That being said, oblique strength significantly benefits trunk stability. I would recommend doing side planks or one-arm farmers walks. If you want a v-taper, get bigger lats and don't sacrifice important functional musculature.
     
  10. Rottenrogue

    Rottenrogue Strongwoman Administrator Staff Member

    Jan 26, 2011
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    One armed farmers walks are asking for trouble.
     
  11. Murica

    Murica Member

    Aug 2, 2013
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    Trouble for whom?

    Oh, nobody.
     
  12. Rottenrogue

    Rottenrogue Strongwoman Administrator Staff Member

    Jan 26, 2011
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    1,847
    Don't be a smart ass
    One armed farmers would be ridiculous and asking for an injury.
     
    Jenner likes this.

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