If you dont have big obliques and it doesnt have a tendecy to grow then do your DB rows as long as you dont feel it in your obliques. Look at any strong deadlifter or squatter, real thick waists. You can squat and deadlift but i would keep it at the rep range of 8-12.
My bent over row is progressing well, started at just the bar now I’m doing 4 reps 45 + bar. Was plateaued at 5 pds and the bar for a long time
Thats good to hear, i know this forum glorifies leanness but if you want to gain some serious mass and make quick progress you got to eat a lot. If youre still a teen dont even worry about being sub 12%. I made the mistake of reducing effort in my workouts and cutting while i was 15, had crazy newbie gains potential and been going in the gym for 1 year already. My phisyque got a bit leaner, but not as lean as id have liked, so it was a lose lose situation for me, as i couldnt just starve myself. My strenght plateaud hard. I was 73kg with probs like %25 bf at 15, when i cut down i was like 69kg at probs ~20%bodyfat. Now im almost 17 years old, my strength has barely improved by 10-20kg on compound lifts 1 rep maxes, i weigh 72kg at probs 15% bf.
Thats not right. Keeping the rep range to 8-12 is going to induce hypertrophy more than doing 1-5 reps for strength. If you squat 300kg and weigh 150kg of course you will have a big waist. As long as you dont have absolutely retarded genetics, your oblique gains will be made up for by side delt and back gains.
Wrong. That would be the case if we are actually targetting the obliques when doing the exercise. Obliques only kick in when your squatting and deadlifting heavy as your core will have to kick in and it will eventually strengthen up and grow bigger. Especially if you tend to blow out as you go down it will stretch out your mid section, obliques and abdominal muscles. Look at crossfitters, they got strong ass cores but block waists cause of that. You just need to make sure your ancillary muscles dont kick in to avoid gettig a thicker waist and the best way to do that is squatting and deadlifting with lighter weight hence a higher rep range..
you got a while to go but keep at it
