Building a proportional physique

[Bullet train]

Hello meso bros,

To build an aesthetic physique I'm currently decideding to stop training abs... And to increase my training in the lats and shoulders/arms. I want to reduce my waist size, and grow out my lats and upper back. (Ideally to make my waist look smaller and to have a nice v taper like the men's physique competitors)
I want to also maintain size on the chest and grow out my shoulders and arms and legs of course...

Does this sound right?

 

[ickyrica]

Don't sacrifice growth somewhere to even out a look. Work the deficit harder. Do not take the easy road

 

[Evom1]

Be wise with ab training. Core strength is extremely important. You don't need to train for size, but you want them strong. Vacuums, planks etc are great. Look at the top physique guys, they train their abs for the most part

 

[Genghis K.]

Vacuums

 

[Wunderpus]

If your waist is growing disproportionately faster than your shoulders, back and arms it may be time to reevaluate a few things... I've never really seen someone "overtrain" their core to the point it was far larger and more developed than the rest of their body.

 

[gobigorgohome1218]

There’s a school of thought out there that heavy compound movements i.e. squats and deads overtime can lead to a thicker core. I personally like these movements and do volume work with them....

 

[high-octane]

You can do abs everday. Just don't do weighted ab exercises.

 

[Wunderpus]

You can do abs everday. Just don't do weighted ab exercises.

All ab exercises are "weighted"... Your legs, or whatever you're moving, weigh SOME amount, right? So, if you have skinny legs, you should do the same amount of reps as someone who has huge legs? Where's the logic in this?

 

[high-octane]

Talking about loading up weight on a ab crunch machine. Something similar to that will increase core thickness. Not what you want.

 

[Switcher]

Yeah, high-octane is talking about high rep training using no added resistance and I could not agree more.

I could not imagine thinking not changing up the training of my abs as a way to reduce their size. In Arnold's original encyclopedia, he showed a picture of Tim Belknap. Arnold remarked that Tim was very blocky and had to really work his abs to reduce the blockiness. How much truth there is to all of that, I have no clue. I believe it for the most part though.

I tend to be very blocky myself being at 65 inches and 220 lbs. Belknap and Franco were my heroes growing up. I work each part of my abs but at very high reps. I will never need them thicker but working them keeps them very toned.

 

[tenpoundsleft]

Yeah, high-octane is talking about high rep training using no added resistance and I could not agree more.

I could not imagine thinking not changing up the training of my abs as a way to reduce their size. In Arnold's original encyclopedia, he showed a picture of Tim Belknap. Arnold remarked that Tim was very blocky and had to really work his abs to reduce the blockiness. How much truth there is to all of that, I have no clue. I believe it for the most part though.

I tend to be very blocky myself being at 65 inches and 220 lbs. Belknap and Franco were my heroes growing up. I work each part of my abs but at very high reps. I will never need them thicker but working them keeps them very toned.

Can you share your set/rep and type of exercise you find best?

My core is similar, very strong, but makes me appear blocky or square. I've tried some vacuums, but that really feels weird, especially when trying to eat frequently, are they truly effective?

 

[johntt44]

I would tend to believe that the blockiness is, in part, due to genetics. Having a longer/shorter torso also could play a role.

 

[Switcher]

I would tend to believe that the blockiness is, in part, due to genetics. Having a longer/shorter torso also could play a role.

You are right. Everything is about genetics.

Many years ago, when I competed, I learned never to stand straight up when doing a front pose, I would tilt or do a slight twist, something that took away some of the blockiness of the waist.

 

[Switcher]

Can you share your set/rep and type of exercise you find best?

My core is similar, very strong, but makes me appear blocky or square. I've tried some vacuums, but that really feels weird, especially when trying to eat frequently, are they truly effective?

First, off, I am so sorry you have the same issue. Its a drag and I feel your pain.

Regarding vacuums, I am certain they work although I have never used them as an exercise.

I actually still follow Arnold's guidance from his Encyclopedia. He lists vacuums as an exercise and explains the mechanics. There is a lot of knowledge in those old books. Between Arnold's books and Dr. Squat's (Fred Hatfield). When I was a teenager, I used to go to the bookstore on the weekend and just stand there are read up on everything and learn. As a youngster I just could not afford to buy all the books. I did own Arnold's Encyclopedia though.

Ab routines...

During the off season (which is now forever), my ab routine is just a abhorrent amount of repetitions, vertical leg lifts, crunches, and twists with a stick. I do 100 leg lifts, 200 crunches and 200 twists (100 each side with the abs flexed the whole time) every cycle (5 days). I am sure my body would take more frequency but that is sufficient for me- I am not trying to EVER build mass in the ab area. I push myself pretty hard in that the pauses-when I am burning and have to stop-are just brief enough to dull the pain so I can continue. That is a little modded from what Arnold recommended but I am not him. LOL.

Contest prep, he has a whole different routine with lots of different exercises. For making my abs, obliques, etc, the bomb, I could not find better.

I am not sure that will help too much. I really would encourage anyone with our 'blockiness' issue to pick up Arnold's book, read it, and figure out what works best for you. I really do wish you luck though. If you come across something earth shattering, please share it.

 

[sk8rboy]

training abs would help tighten that region. high volume training for that with minimal resistance and adding vacuums should help. also, maybe change the type of exercises you are doing for your upper body so that you grow faster there