No offense, but if you want decent advice, you’re in the wrong forum. Some people on this site aren’t crazy about Rate My Physique and have that ignored in their site customization, so they can’t see your post even if they could help you. My suggestion is to post again in Bodybuilding or Muscle with Attitude, and don’t include your pictures. Especially not the second “video” one, seriously.[/quote]
I second this. How do you expect anyone to take you seriously when you stick a “video” of your ass in their face? You yourself said it was a “sick joke”.
Now don’t get me wrong, I tend to see the humor in everything, but serious advice will follow a serious intent. The first photo was fine for that. Post your ass in the “Sex and the Male Animal” forum.
It’s tough to really rate your physique. Maybe it’s just on my end, but those pics are horrible. The lighting is terrible, the angle is bad(how about a few poses), and the video doesn’t work. I also agree that the rate my physique section isn’t exactly the right forum for help, especially when you’re mentioning that you’re wearing Victoria’s Secret.
Third as to your obliques and lats, one thing I have found is heavy overhead presses with a long pause at full extension while blocking(holding a deep breath for stability) really hit these areas for me.
The one I feel does the best job is an Overhead Press and Walk.
We do these with kegs on GPP days, just get the keg / heavy barbell overhead and walk for an extended distance we do about 40 yards at a time.
If you can get a keg fill it with water to the appropriate weight, it works even better than the barbell due to the sloshing of the water, adds a whole new stabilty and bracing factor to it.
This is an exercise used by Ove Letho, if mass is an issue, it should do it. [/quote]
Side bends surprisingly target the Quadatrus Lumborum more than the obliques. Bigger obliques will may you look “wider” at the waste. Are you sure that’s what you want?
Doing them on a smith machine also gives you the clap. Or is an inferior way of doing them, one or the other.
OP - your legs already look pretty darn lean to me, hard to offer any advice other than what’s been said. Try Russian twists for more oblique hypertrophy if that’s what you’re after, though.
"…your lower back remains in contact with the ground (or, better yet, in contact with an “SI pad” for your sacroiliac, or lower back), and your feet are positioned close to your buttocks (knees bent).
Holding a small weight directly over your face at arms’ length, twist all the way to the right and then to the left several times. Do not allow your torso or shoulders to come in contact with the ground while twisting back and forth. This is a difficult exercise – it’s great!" - lifted from Dr. Hatfield’s site
I have to admit that in lack of heavy enough dumbells, doing them in the smith-machine is the best way I can imagine, doing them with barbells just doesen’t cut it for me.
There are any number of core exercises that will develop the obliques. Be aware that too much mass in that area can result in a blocky look. Judging by your pics I don’t think you have to worry much.
My best recommendation is hanging knee raises with a twist to the side. Your lats will benefit from the iso-metric hold while the obliques get worked.
Also, alternating dumbbell shoulder presses with a lean opposite to the side your working really hits the obliques. Try incline crunches with a twist and static hold at the top of the movement.
Basically, get creative. You’ll know the next day when the target muscles have been hit properly.
BTW, I thought you were a troll until you returned to post again. Now I’m finding your attitude as impressive as your physique. Keep up the good work!
[quote]BF Bullpup wrote:
NO EXCUSES wrote:
So out of all you T-Nation supporters of increased size and strength I get ONE post I can actually use…COME ON!!! Get over the pic’s and give a girl something useful. I know you got more to give on external oblique to lat. definition and aren’t giving it up. Let me hear what you are made of, hit me with something real.
No offense, but if you want decent advice, you’re in the wrong forum. Some people on this site aren’t crazy about Rate My Physique and have that ignored in their site customization, so they can’t see your post even if they could help you. My suggestion is to post again in Bodybuilding or Muscle with Attitude, and don’t include your pictures. Especially not the second “video” one, seriously.[/quote]
Thanks for the advice and pointing me in the right direction. This is the first time I have ever posted anything and thought that the pic’s would fast forward the whole process of getting what I wanted. Help with my physique without having to explain what I already look like.
Gotcha on the video, didn’t mean for it to cause irritation. I guess it’s not a place for a funny. Sorry about that.
No offense, but if you want decent advice, you’re in the wrong forum. Some people on this site aren’t crazy about Rate My Physique and have that ignored in their site customization, so they can’t see your post even if they could help you. My suggestion is to post again in Bodybuilding or Muscle with Attitude, and don’t include your pictures. Especially not the second “video” one, seriously.
I second this. How do you expect anyone to take you seriously when you stick a “video” of your ass in their face? You yourself said it was a “sick joke”.
Now don’t get me wrong, I tend to see the humor in everything, but serious advice will follow a serious intent. The first photo was fine for that. Post your ass in the “Sex and the Male Animal” forum.
[/quote]
My pic’s were from my 2 minute photo shoot with me and my cell phone. A few front shot’s and you have no idea how hard it is to get a decent back pic by yourself. Sorry if the ass was included, I didn’t mean for it to distract from my message of help.
I didn’t realize the vibe of this site but now I got what you are saying. I have been a quiet reader rarely read the threads, usually only the articles.
I have never even read “Sex and the Male” forum.
Thanks for your input.
[quote]Kruiser wrote:
There are any number of core exercises that will develop the obliques. Be aware that too much mass in that area can result in a blocky look. Judging by your pics I don’t think you have to worry much.
My best recommendation is hanging knee raises with a twist to the side. Your lats will benefit from the iso-metric hold while the obliques get worked.
Also, alternating dumbbell shoulder presses with a lean opposite to the side your working really hits the obliques. Try incline crunches with a twist and static hold at the top of the movement.
Basically, get creative. You’ll know the next day when the target muscles have been hit properly.
BTW, I thought you were a troll until you returned to post again. Now I’m finding your attitude as impressive as your physique. Keep up the good work![/quote]
Thank you! Thank you! Thank you for a useful post.
This is an exercise used by Ove Letho, if mass is an issue, it should do it.
Side bends surprisingly target the Quadatrus Lumborum more than the obliques. Bigger obliques will may you look “wider” at the waste. Are you sure that’s what you want?
TNT
[/quote]
It’s not a wider look I want. It’s the external oblique to lat area that has a soft look to it. It seems that no matter how lean I get or how strong my obliques and lats are that area has been a problem for me.
I do alot of hanging leg raises to the side, standing pillars, pull-up in wide grip with a strong arch back on the top, supported side bends and russian twists. Can you add to what I already do or tell me what you have found to work? Totally appreciate anything you can give.
Hanging pikes. Hold on to a pull up bar and bring you knees up. While just bringing your knees up to your chest works, try bringing your knees to each shoulder. Five sets of ten will do the trick.
seeing the external obliques is mostly diet. It’s possible you don’t have the muscle present to see it even at low bodyfat, but you’ve got a small waist right now, and that’s good. You may be able to bring them out nicely, but you might also contribute to a wider waist by working them in an effort to bring them out, and that would be bad, because it’s harder to lose muscle once there. Get leaner, I think is the best advice.
Mixing cardio up between bike sprints and running sprints would probably be your best bet to get leg definition and waist definition at the same time. Again , and I’ve said it before, if you can get a camera and set it to timer or something, that would probably help best. Too many shadows. Good luck with it, regardless.
Re: the video. I thought it was funny! I think some of the guys might just be…frustrated :).
First off I want to say WTF is wrong with you guys that want to deter her from posting pictures of her body much less a video of her butt.
Listen hands down even based on the poor quilty of the pics you have an increadiable body based on alot of hard work.
It really impresses me when woman show pics of themselves since alot are to self critical of themselves to let others critique them and for that I commmend you.
I liked your humor with the vid… now lets get one that works.
A couple of things I want to address. First off your shoulders even in these pics looks increadible as does the tie in at the hip.
I think your external oblique to lat definition looks point on but then again may be the shadowing in the pics.
Here is some info for those legs that I gleaned from Thib.
Vastus Medialis
The Frog Stance Hack Squat
The Bulgarian Squat
The Neutral-and-Out Leg Extension
Vastus Lateralis (Outer Thigh/Quads Sweep)
Close-Stance Front Squat
Close-Stance Hack Squat
The Neutral-and-In Leg Extension
Rectus Femoris
The Sissy Hack Squat
The Free Sissy Squat
The Power Leg Extension
