I'm a typical "ectomorph," just under 5'7" and around 127 lbs (7% bf), trying to get in shape for boxing, but i'm having a real difficult time developing my obliques, something i'll probably need to be able to handle body shots well. I've been doing russian twists and side crunches like crazy recently but can't seem to make any decent progress. The corners of my ribcage tend to stick out, so I want to try to make that much less visible as well. *pic included*
I've got access to a very good gym but it doesn't have an oblique twist machine, which makes my goal a bit tricky. Otherwise, they've got just about everything.
Any recommendations re: specific exercises and repetitions would be great!
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Thread: Advice for filling in obliques.
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11-07-2012, 01:09 PM #1
Advice for filling in obliques.
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11-07-2012, 01:16 PM #2
You wont gain anything if you don't eat enough. Eat more and lift.
Look under your chair. YOU GET A REP, AND YOU GET A REP, REPS FOR EVERYONE! If I get a rep, you get a rep, every time. Give me a link to make my life a little easier.
If you don't give me a link and you didn't post in the thread you rep'd me in, I'm not gonna go searching for you. I'll get everyone on recharge.
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11-07-2012, 01:21 PM #3
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At your current weight you will have to eat more tho build any muscle. Just eat to your nutritional needs and work hard. If you want exercises for your obliques then research it on Youtube or Google
Friday 12th October
Bench press - Rep max: 145 lbs
Military press - Rep max: ???
Close grip bench press - Rep max: 154 lbs
Squats - Rep max: 205 lbs
Bent over barbell rows - Rep max: ???
Deadlifts - Rep max: ???
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11-07-2012, 01:28 PM #4
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11-07-2012, 02:03 PM #5
- Join Date: Apr 2012
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11-07-2012, 03:11 PM #6
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11-07-2012, 03:16 PM #7
Weighted planks and unilateral kettlebell work (swings, cleans, snatches, get-ups, etc) would be extremely useful for your sport.
and eat.. alot.[̲̅$̲̅(̲̅ ͡° ͜ʖ ͡°̲̅)̲̅$̲̅] Equipment Crew #57 [̲̅$̲̅(̲̅ ͡° ͜ʖ ͡°̲̅)̲̅$̲̅]
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11-07-2012, 03:36 PM #8
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11-07-2012, 03:37 PM #9
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11-07-2012, 04:27 PM #10
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11-07-2012, 10:00 PM #11
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11-08-2012, 04:31 PM #12
For core strength, I'd recommend all the classic big standing lifts like squats and barbell military press. Choose standing rather than sitting exercises, so your spine is not supported by the bench. And find ways to make your obliques work harder, like doing unilateral moves - one arm at a time, to create a diagonal force across your core that your obliques must resist.
If you're training for boxing, you're training for functional strength rather than hypertrophy. To resist punches, you want exercises that create a powerful isometric contraction. Plus, obviously lots and lots of pad work!
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