Waist problem(Natural bog eais bone)

[H89K]

Hi

I have a small estetc problem regarding waist .As i said in the title(sorry i wrote it wrong i meant "natural big waist bone") i have a big bone in the waist and my fat there isnt so much .Actually i have some muscle (trained and sposts).And now i have started again tow-thre month ago.
Anyway i am saying this cs i need a little help to fix this problem.
I actualy think i should increase my lat muscle size (havent train them tp much),and ofcorse to secrease even more my weight (176 cm 79kg)
Now i am traing to losse some weight and gonna contine at least for another 6 week.

I actualy needed some advice (maybe some workout program to just to get an idea) to make my big waist as less visible as possibile.
I think i need to develop even more my lats and shoulder(upper body),but should i do this by undergoing a complete body program ore should i conentrate only un lats more ??how??

Thanks in advance

[H89K]

i posted my photo here just to get an idea

[GuyJin]

It's not that much of a problem, although I can understand what you're saying. I took a look at your pics; it isn't that bad, really. A lot of guys have the same problem, more or less; me included.

What you have to focus on, besides gaining muscle all over--obviously--is to make your waist "look" smaller by emphasizing lat width and thickness. Since I don't know what kind of training you're doing now, all I'd suggest is that you stick to doing full-body--squats and calf raises for legs, bent rows and chins for back, benches for chest (or inclines, if you prefer) and shoulder presses for delts. Doing deadlifts once a week will also be of benefit. Add in some curls and extensions, and all should be good.

With regards to your back, I'd alternate rows one day and chins the next i.e. Monday do rows, Wednesday do chins, Friday--rows, and the following week you reverse the order, doing chins twice that week and rows once. Other than that little "tweak" I'd just keep training to add mass to your physique. It'll take time, to be sure, but it can be done. I would NOT do any type of side bend, as that would increase your oblique size, but doing some crunches or leg raises will help keep your abs in good shape, as they will be needed to support your spine doing presses and squats and rows.

[TexAss]

+delts

[H89K]

Originally Posted by GuyJin

It's not that much of a problem, although I can understand what you're saying. I took a look at your pics; it isn't that bad, really. A lot of guys have the same problem, more or less; me included.

What you have to focus on, besides gaining muscle all over--obviously--is to make your waist "look" smaller by emphasizing lat width and thickness. Since I don't know what kind of training you're doing now, all I'd suggest is that you stick to doing full-body--squats and calf raises for legs, bent rows and chins for back, benches for chest (or inclines, if you prefer) and shoulder presses for delts. Doing deadlifts once a week will also be of benefit. Add in some curls and extensions, and all should be good.

With regards to your back, I'd alternate rows one day and chins the next i.e. Monday do rows, Wednesday do chins, Friday--rows, and the following week you reverse the order, doing chins twice that week and rows once. Other than that little "tweak" I'd just keep training to add mass to your physique. It'll take time, to be sure, but it can be done. I would NOT do any type of side bend, as that would increase your oblique size, but doing some crunches or leg raises will help keep your abs in good shape, as they will be needed to support your spine doing presses and squats and rows.

Thank all of u for the post

Well right now i am doing a fat loss program .I took it from the Poliquin Principles in the introduxtion exercises(4 day a week tow workouts A and B, i do it 4 /8 day + 2-3 day cardio ore HIIT)
Actualy i see realy good results with this (i dont know its because of the fat lossing ore i am gaining muscle ore both),but didnt work to much as i expected(didnt losse to much weight) cs my diet sucks (started a new approach this week).The routine is really Intensive its compuond of suppersets with 30-45 sek of rest (if u want i can post it here) and covers most of the body parts(icludes big joint ex squats ect)
Well anyway they sugested me some stregth training is better for me because i am a sort of beginer but i dont think i need it as log as i am not stuck with one weight for more than one week.

If u could sugest me any Poliquin German training it would be good...Ore any kind of intense training that really destroys u at the end(i like it this way).

About shpoulder press i think i cant do them cs i had a shoulder injury 3 weeks ago and i fil it is still not reabilitated.

Anyway i took into consideration your sugestion and will implement them as soon as i will start my mass training.)

[TexAss]

Originally Posted by H89K

About shpoulder press i think i cant do them cs i had a shoulder injury 3 weeks ago and i fil it is still not reabilitated.

Anyway i took into consideration your sugestion and will implement them as soon as i will start my mass training.)

Good luck with rehabbing your shoulder.

Gaining size on your delts eventually will aid in getting your upper body to look wider which will in turn make your wide waist not look so wide.

[GuyJin]

ｘ2 on the delt rehab--good luck with it.

Truthfully, I don't know a lot about Poliquin's programmes, so I can't advise you there. What I will recommend is when you start your bulk again, yes, emphasize the width and thickness of your back--chins, bent rows, 1-arm rows or cable rows--in addition to presses and laterals for your delts. Push that, along with heavy leg work, and you should be fine.

Best of luck!

[H89K]

Thank ya really aprishiate your sugestions

[H89K]

Originally Posted by bodyshapes

man you r fit and fine.........but too much fat on your belly..........just go for the abs.

Actualy the in the sides (the hips i think sorry dont know english very well) i dont have fat..Fat is mostly on my adominal area and doesnt make me look large... anyway it is a part that will go away with exercices ..but actually my bone there is biger than the normal i guess..

[H89K]

Hey anyway does anyone know how a big waist bone bodybuilder(after builds muscle) look...Well will lats really make a big change ??

[GuyJin]

If you develop your lats from top to bottom--top having flare (width--do chins or pulldowns), middle-back having thickness--bent rows and cable or 1-arm rows, and lower back having a lot of strength--do deads, hypers, stiff-leg deads---all three work your lower back--and when someone sees you from the back, you'll look wide and your waist will look smaller. Same deal in developing your shoulders--presses, laterals, bent laterals--all will make you look wider and your waist narrower.

It's all illusion, really; for us "thick-waisted" guys, that's what we should be focusing on anyway. Just make sure you train everything hard, keep your diet in check, and go for the width---you'll do fine.

[H89K]

Originally Posted by GuyJin

If you develop your lats from top to bottom--top having flare (width--do chins or pulldowns), middle-back having thickness--bent rows and cable or 1-arm rows, and lower back having a lot of strength--do deads, hypers, stiff-leg deads---all three work your lower back--and when someone sees you from the back, you'll look wide and your waist will look smaller. Same deal in developing your shoulders--presses, laterals, bent laterals--all will make you look wider and your waist narrower.

It's all illusion, really; for us "thick-waisted" guys, that's what we should be focusing on anyway. Just make sure you train everything hard, keep your diet in check, and go for the width---you'll do fine.

Thank U ...I fill more motivated now..When i will train for mass i will realy increase the size of my lats..
One LAST question ..I have a litle lat asymmetry..When i do the lat machine and pullaps i fill more my right side and almons nothing on the left.Actualy i think thw asymmetry was increasing when i last did mass.
Now i know this comes mostly from bad form (genetical to infact all my right is biger than the left).
Do u still think i should do pull ups as they might increase my lat asymmetry??
How do u think i should behave??

[GuyJin]

Do the pullups. Things'll even out in time.

[H89K]

Originally Posted by GuyJin

It's not that much of a problem, although I can understand what you're saying. I took a look at your pics; it isn't that bad, really. A lot of guys have the same problem, more or less; me included.

What you have to focus on, besides gaining muscle all over--obviously--is to make your waist "look" smaller by emphasizing lat width and thickness. Since I don't know what kind of training you're doing now, all I'd suggest is that you stick to doing full-body--squats and calf raises for legs, bent rows and chins for back, benches for chest (or inclines, if you prefer) and shoulder presses for delts. Doing deadlifts once a week will also be of benefit. Add in some curls and extensions, and all should be good.

With regards to your back, I'd alternate rows one day and chins the next i.e. Monday do rows, Wednesday do chins, Friday--rows, and the following week you reverse the order, doing chins twice that week and rows once. Other than that little "tweak" I'd just keep training to add mass to your physique. It'll take time, to be sure, but it can be done. I would NOT do any type of side bend, as that would increase your oblique size, but doing some crunches or leg raises will help keep your abs in good shape, as they will be needed to support your spine doing presses and squats and rows.

About the obliques .I was seeing some human anatomy .I think i should train thouse muscles they would help my body look more triangular right??