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Old 04-20-2010, 11:36 AM   #1
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Default Oblique training and side bends

Don't see too many people doing much oblique training. I know bodybuilders used to do massive amounts of broomstick twists which pretty much suck, but why don't bodybuilders use side bends?

Will they really make the waist bigger? I was thinking that they might helps for squats and deadlifts.
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Old 04-20-2010, 11:42 AM   #2
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I can't give an opinion on if my core training caused it or if its just genetics but I have a really large waist (35 at 7-8%bf)

And I do a decent of oblique training(twice a week). Mostly angled sidebends and a torso twister machine at the gym.

only jesus knows......
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Old 04-20-2010, 02:22 PM   #3
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did side bends today. Only once a week for me. Not trying to make them bigger, only stimulate them to keep them awake and tight.
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Old 04-20-2010, 02:55 PM   #4
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I try to emulate Chuck Sipes' ab routine. I do that by incorporating incline situps, incline oblique situps and ab wheel in my workout. Then before I go to bed each night I do situps, oblique situps, crunches, and jack knives with the ab wheel in between each of those.
Sipes' ab routine 2-3x a day for the year leading up to the 1968 IFBB Mr. World, in which he won best abs as well as overall:

Quote:
Originally Posted by Chuck Sipes
One Year of Total Abdominal Specialization
By Dennis Weis "The Yukon Hercules"
6 DAYS A WEEK

INCLINE SIT UPS (I would hook my situp board in the middle
range position of the 7 rung abdominal ladder). -- 2 sets of
25 reps.

INCLINE SIT UPS (I used a 25 pound plate behind the head for
resistance). Working from low to high elevation on the ladder, I
would do 2 sets at each position. On these Incline Sit Ups with
weight, I would focus much CONCENTRATION on FLEXING the
abs with deep TENSION. -- 2 sets of 8 reps.

*FRONT BENDS
With a broom stick or bar held behind the neck, Iwould expel
all the air from my lungs and bend forward to a parallel position
to the floor. -- 2 sets of 50 reps.

*SIDE BENDS
With a broom stick or bar behind the neck, I would bend from
side to side in a rapid succession touching the elbows to
the sides and striving to CRUNCH the abs. -- 2 sets of 50 reps.

*USE QUICK FAST MOVEMENTS ON THESE TWO EXERCISES.

INCLINE BOARD LEG RAISES (I used iron boots for added
resistance) Each week I would vary the range of the incline
board from medium to high range for the required sets.
Sometimes for a variation i would substitute HANGING LEG
RAISES from a chin up bar. I Concentrated on TIGHTENING the
abs with each movement. -- 4 sets of 8 reps.

STOMACH ISOLATIONS
This is tremendous exercise for the internal abs health and
great for development purposes also. I CONCENTRATED ON
VERY HIGH DEGREE OF VACUUM FORCING THE ABS REGION
FORWARD. -- 4 sets of 8 reps.
I simply can't come anywhere near that kind of time spent training, since my job is not bodybuilding, but I try to come as close as I can.
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Old 04-20-2010, 03:04 PM   #5
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My Ab Training is as follows

1) Sit Ups- usually in the range of 5 sets and usually to 25 reps
2) Crunches - 3 or more sets always to the range of 100+ Reps
3) Weighted Side Bends - always 3 sets with 45 to 50lb plate
4) Ab Wheel
5) Weighted V-ups
6) Ab crunch Machine - 80 to 100lbs
7) incline sit ups with Weight Plate while trainer punches stomach for Conditioning

I usually work Abs 3 times a week sometimes 4
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