The obliques thread retried...

[mainbrotha]

Since a few choice individuals found it much more important to shoot insults back at each other, I'd like to take a moment out of my time to answer someone's question on how to get bigger oblique muscles. I think it was a legitimate question, and the thread perhaps shouldn't have been locked, but a few members should have been warned instead.

SO, I bring to you, a few brief exercises to work your obliques:

First off, what Lurker said in the thread works. Dumbbells. Or, if you'd like to work out your finger grip instead, or even pinch grip, grab some plates!

For the dumbbells, take them in each side so that the bars face the same way as you do (perpindicular to the wall). Use a proper weight, because these are a bit tough to start off with, and you'll soon find out how flexible you are.

Dip down to one side while trying to keep your back straight, then dip down to the other. I'm assuming that you're training these for auxiliary reasons, and as far as I know, the best rep sets for muscle building are in the 6-11 range. But others recommend 8-15 for auxiliary exercises. I'd say 8 to 15 (per side) is a fine way to do it.

If you want to do it with plates, you can do it a few ways. You can work your grip in a few different ways, for instance. You could grab the heaviest weights your fingers can manage without using your thumb, and use the lip to balance the weight on one side. You can either do both hands at the same time, or one. I'd probably recommend one at a time. Also remember that you'll probably be able to do less reps if you're using weight to train your grip, so keep that in mind.

You could also use two lower weight plates and put them so the flat surfaces are on the outside and you can work on pinch grip as you do the side bends. Otherwise, you can just take whatever plate you want and hold it by the lip, also using your thumb to bend over.

I personally like dumbbell side bends, but I do what are called Saxon Side bends.

More or less you hold the dumbbells up above your head so that your biceps are parallel to the floor, forearms and weights pointing up. From there, you do the same side bend you would with plates or whatever. The weight pushing you down from one arm and the other weight pulling you down on the other side is a bit different. Don't try this first time around with 30 pound dumbbells. Even two 15s kicked my ass the first day.

Another exercise is called "the Russian Twist."
http://www.betterbodz.com/abs/russiantwist.html

I was reading through a core exercise article a while ago with a ton of stuff to do, but I can't locate it now, but the only other thing I would recommend would be to actually do a press exercise, called the bent press.

But, mind you, bent press is one tough thing to get started out doing. I'd recommend you google it first and get the idea. There are a few ok youtube videos out there, too. Get a friend to help you out with it. You can use a barbell, dumbbell (wouldn't recommend it though), or a kettlebell. Even the 45lb. olympic bar is tough to balance when you first get started.

Remember, if you want to develop and get bigger muscles, the only way to do that is to use heavy weight! And you must keep using more weight whenever possible to get it stronger!

So, everyone else, jump in if you have some other recommendations. There's no reason a thread with a legitimate question should get locked because people don't know how to be civil.

[tHisFaItH]

thank you

[squirtle]

Thanks for the tips.

I'm not sure if it's related, but do obliques have anything to do with the formation of the "v" cut near the pelvic area? Or maybe all around good abs? I've been wondering how it comes about...

[mainbrotha]

The V comes from muscular definition that includes the obliques, but doing exercises like latissimus pull downs, chin ups, and pull ups are what are going to help you the most on those, as far as building the muscle goes.

I'm not going to tell you it's GOING to give you the V shape, because you need to lose some body fat in order to get that shape going on, just like getting abs to show.

[squirtle]

Ah I see. Thanks for the info .

I'm trying really hard to gain weight this summer. At the beginning of Last summer I was damn underweight (122 lb 5'9) but lifted and ate as much as I could and made it to 135 lbs. This summer the situation isn't AS bad (127lbs right now) so I'm hitting the gym again (not having done anything in between) and eating meat/protein stuff. My abs are visible (since i'm so damn light) but I'm planning to add in some ab exercises you've mentioned along with some others i've looked into online. Ultimately I want to hit 140-145lb. Which will probably take more than just 1 summer.

[mainbrotha]

Keep up the good work and make sure you're doing deadlifts and squats! Front squats also work your core a lot, and i'm not even going to touch zercher deadlifts of squats. But remember, heavy, basic compound lifts are your friends! they'll get you the results your after if you work hard.

[tHisFaItH]

i tried to do the side bends, but i couldn't add enough weight to only be able to do 6-11 reps...

[squirtle]

yeah, as far as saxon side bends go 15 lb dumbbells were too much for me... lol