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Obliques

Luigi

By Luigi
in Bodybuilding & aesthetics

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Luigi Veteran member

Luigi

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yea i am serious ! doing a cut so wanna know yea

yea ill try those thingys above and umm other twisting things !

yea i got the diet down but seem to be losing weight pretty fast even at 4000Cal but i am taking a fat loss pill so um maybe i should eat more ? have tryd to cut out most carbs so only been having trace carbs but lost 3kg in the last week - id say most of it off stomach, so might go back to having 2 carb meals a day - lunch and dinner and see how that goes.

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thatwaslight Veteran member

thatwaslight

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yea i am serious ! doing a cut so wanna know yea

yea ill try those thingys above and umm other twisting things !

yea i got the diet down but seem to be losing weight pretty fast even at 4000Cal but i am taking a fat loss pill so um maybe i should eat more ? have tryd to cut out most carbs so only been having trace carbs but lost 3kg in the last week - id say most of it off stomach, so might go back to having 2 carb meals a day - lunch and dinner and see how that goes.

most of it is prob stored glycogen bro, you shouldn't see similar loss in the next few weeks if you keep everything steady. try having a refeed in a week or so and see how you respond. just double your carb intake for two days and see what your weight does

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tomsammce Veteran member

tomsammce

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yea i am serious ! doing a cut so wanna know yea

yea ill try those thingys above and umm other twisting things !

yea i got the diet down but seem to be losing weight pretty fast even at 4000Cal but i am taking a fat loss pill so um maybe i should eat more ? have tryd to cut out most carbs so only been having trace carbs but lost 3kg in the last week - id say most of it off stomach, so might go back to having 2 carb meals a day - lunch and dinner and see how that goes.

your loosing bodyfat pretty fast when eating 4000cal per day? what are you eating to get a total of 4000cal with only trace carbs?

what is the fat loss pill you taking?

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Android Veteran member

Android

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how do i get them ? like what are some good exercises and stuff

I did 2 exercises. I don't do these anymore though as 6 weeks doing these were enough. Now I just do ankle taps to tighten them up pre-comp.

The 2 exercises are the same, just one is using the Back Hyper Extension thingy, the other is on the flat ground. It's just a sideways situp. I did them 3 days a week for 6 weeks, then never again.

First time lying on the ground I can't do even one. So I use my elbows to prop me up and I just fall back down again (with some pitiful resistance). After a week I might be able to lower myself slowly, but still can't quite do a sideways crunch to get up. By week two I can do a couple of reps. The focus on this exercise done on the ground is the full ROM, from starting on the ground to the squeeze crunch at the top.

On the HyperExtension thing it's a little easier and the focus is on the first part of the movement. Because of the angle your body is on once you reach the horizontal it gets easier so hardly the best exercise for squeezing the obliques, but good for the stretch and 30-50 reps each side is normal after a couple of weeks.

That's what I did 4 years ago, and now I just do basic ankle taps lying on the floor with knees bent like crunches, and moving side to side tapping each ankle, just squeezing and toning the obliques I built up 4 years ago.

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internet warrior Junior member

internet warrior

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how do i get them ? like what are some good exercises and stuff

I did 2 exercises. I don't do these anymore though as 6 weeks doing these were enough. Now I just do ankle taps to tighten them up pre-comp.

The 2 exercises are the same, just one is using the Back Hyper Extension thingy, the other is on the flat ground. It's just a sideways situp. I did them 3 days a week for 6 weeks, then never again.

First time lying on the ground I can't do even one. So I use my elbows to prop me up and I just fall back down again (with some pitiful resistance). After a week I might be able to lower myself slowly, but still can't quite do a sideways crunch to get up. By week two I can do a couple of reps. The focus on this exercise done on the ground is the full ROM, from starting on the ground to the squeeze crunch at the top.

On the HyperExtension thing it's a little easier and the focus is on the first part of the movement. Because of the angle your body is on once you reach the horizontal it gets easier so hardly the best exercise for squeezing the obliques, but good for the stretch and 30-50 reps each side is normal after a couple of weeks.

That's what I did 4 years ago, and now I just do basic ankle taps lying on the floor with knees bent like crunches, and moving side to side tapping each ankle, just squeezing and toning the obliques I built up 4 years ago.

Wait ... wut? sideways sit up?

So you have your waist bent (body at 90 degrees) flat out on the floor and then sit up til your on your ass?

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Pseudonym Veteran member

Pseudonym

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Good question Luigi. I'm the same - front abs are great, but obliques are lagging woefully. Partly I've been reluctant to train them directly to avoid thickening the midsection (narrow waist = better V-taper), but is this just an old wives' tale?

Also, any tips on how to isolate obliques exercises so that you're just using your obliques? I seem to develop my serratus more than my obliques (which doesn't seem possible, looking at EXRX, but I swear that's what's happening!)

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Android Veteran member

Android

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err...lemme explain a bit better.

On the hyper extension thing it's easier let's say you're doing your right obliques. You slot your left hip in between the two pads they have and place your right leg over your left leg. This faces you sideways.

Hands against the chest lower yourself down and use your obliques to pull yourself up again. You can't get up without using and squeezing the obliques to get you there.

Later to make it harder put your hands behind your head, but it's a struggle.

For the floor...lets say you lie down on the ground on your left side. For balance you'll have to put your right Leg forward of your left Leg. You can only put your left arm against your chest to keep it out the way, but in the beginning you'll prolly be using it to prop yourself up. Another beginners tip is put your feet against the wall so you have something solid to help. You need help intially but later move away from the wall. It's not easy and its frustrating to have to prop yourself up for reps off the floor, but you'll be totally stoked when you can do it.

It's just oblique work, no twisting and shifting focus from front abs to obliques and back again that twists do, it's just obliques

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Luigi Veteran member

Luigi

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I know the ones your talking about Android iv seen people doing them on the hyperextension thing

Will give them a shot tonight.

R.E diet:

Without going into specifics

450g protein

210g fats

130g carbs

half the carbs coming from PWO shake

fat loss pill is this

dexaprine_boxandbottle.png

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vracula Senior member

vracula

Posted
Posted
yea i am serious ! doing a cut so wanna know yea

yea ill try those thingys above and umm other twisting things !

yea i got the diet down but seem to be losing weight pretty fast even at 4000Cal but i am taking a fat loss pill so um maybe i should eat more ? have tryd to cut out most carbs so only been having trace carbs but lost 3kg in the last week - id say most of it off stomach, so might go back to having 2 carb meals a day - lunch and dinner and see how that goes.

Most of your stomach ???? U son of a...!! Lol seriously bro dont forget pull overs for the nice seratus and obliques,id stick to bodyweight reps for obliques excerscises

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vracula Senior member

vracula

Posted
Posted
I know the ones your talking about Android iv seen people doing them on the hyperextension thing

Will give them a shot tonight.

R.E diet:

Without going into specifics

450g protein

210g fats

130g carbs

half the carbs coming from PWO shake

fat loss pill is this

dexaprine_boxandbottle.png

Where did uou buy this?

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holdenman Senior member

holdenman

Posted
Posted

Supplement Facts

Serving Size: 1 Caplet

Servings Per Container: 60

Amount Per Serving % DV

Dexaprine Tri-Phase Ignition System 650 mg **

Thermogenic Amine Mood Enhancement Complex:

Citrus Aurantium (30% Active Amines)

1,3-Dimethylphenylamine

**

Extended Release Energy Complex:

Caffeine Anhydrous

Theophylline

**

Anabolic Protein Synthesis Enhancing Complex:

3,3 Diiodo L Thyronine (200 mcg)

3,5 Diiodo L Thyronine (100 mcg)

300 mcg **

** Daily Value (DV) not established.

Whats banned on that list?

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Luigi Veteran member

Luigi

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Ok totally being shameless here ,how can i get the darn thing here,what site dis u get yrs frim?

Cheers

Vrac

im not in nz.

just use oxyelitepro or something. there all good ! just make sure you get one with a bit of a kick and keep your diet in check.

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vracula Senior member

vracula

Posted
Posted
Ok totally being shameless here ,how can i get the darn thing here,what site dis u get yrs frim?

Cheers

Vrac

im not in nz.

just use oxyelitepro or something. there all good ! just make sure you get one with a bit of a kick and keep your diet in check.

ahh right.Thanks mate.

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