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Deadlifts and Squats = Larger Waist? [HELP NEEDED]

T

TheManiacHolder

New member
I read on another form and did some research, and it says that Deadlifts and Squats makes your waist bigger.

I'm an endomorph, so I got naturally big waist and hips and legs, I'm trying to lose some fat and try to slim it down a bit, but it's a bit disheartening when I hear Deadlifts and Squats actually make it worse.

Would Front Squats be a ok alternative to Back Squats so that the hips/waist are less involved? What about deads?

My body looks like this atm:

Y8oEE.png


Horrible I know, 28% bodyfat. I'm going to low my bodyfat and add a lot of muscle, but I'm worried it'll make my waist/hips much more larger if I do Squats and Deadlifts, which'll make me look worse :/

Any help?
 
I don't believe it matters, if your do get bigger, it's going to be due to gaining muscle in those areas not fat either way...

Squats and Deads take a lot of energy if done to your limit and properly.. and will burn off lots of calories

If your diets right you will get slimmer... it's all about the diet.
 
I would start worrying about this when you have years and years of lifting under your belt and you are getting to a point where you are squatting and pulling massive numbers and eating 5000+ kcals a day and taking drugs like GH that combined can result in what some people refer to as 'powerlifter's gut', until then the benefits of performing these movements far far outweigh any potential negatives. Forget about your body type, it's a cop out, you have a large waist because you have a lot of body fat. Squatting and deadlifting will add size to your midsection in the form of muscle (abs, obliques, lower back), this is a good thing no matter what your body type.
 
It happens at lower strength levels as well. The majority of women powerlifters I have seen or trained with, have a larger waist than they would have had without training. You can always wear a belt, the OG bodybuilders wore them. I never wear a belt, but I want to have a strong back and always pride myself with lifting raw.....
 
mr.sagat said:
It happens at lower strength levels as well. The majority of women powerlifters I have seen or trained with, have a larger waist than they would have had without training. You can always wear a belt, the OG bodybuilders wore them. I never wear a belt, but I want to have a strong back and always pride myself with lifting raw.....
Click to expand...

see

everything contradicts
 
TheManiacHolder said:
see

everything contradicts
Click to expand...

That's not a contradiction, he is virtually reiterating what I was saying. Women powerlifters by definition will have lower strength levels because men are stronger than women, it doesn't mean they are not lifting big numbers relative to their gender! I think women tend to have wider hips and waists than men genetically anyway so any added muscle or growth in the gut will be more noticeable.

Anyway if you are worried about it then like has been mentioned above, wear a belt.
 
I only do front squats 3x8 once a week, and I deadlift 3x5 every 2 weeks, do you think it'd really make a noticabele difference to my waist without a belt?

How would a belt help? ty
 
I've been a powerlifter, and squatting and deadlifting for 25 years. My waist is 37" because I'm bulking. In the summers I diet down to 33".
 
I wouldnt worry about it. Like stated both will help build a lot of muscle which will help metabolize a lot of fat which sounds like the problem you aim to get rid of... Sure it will make the muscles larger around the waist hips n abbs... but its muscle to show off if your low bodyfat. Ive never really seen guys look real funny from being big in that department if they are moderate to low bodyfat. What if you had a lot of fat everywhere? Would you lay off everything? no you'd want to work on everything.... not knocking you just sayin... People are often afraid of getting too bulky from lifting when its almost never a natural thing to happen. Heavy chicks with arm fat should still do tricep work without trouble of arms looking fatter, guys with gutts should still do abb work without fear of his gutt getting huge. I think you should do squats and deads... They will help you gain in all your other lifts, build muscle and burn fat is what you want. I doubt you would have a problem at 10%.... If so mabe your upper body needs to be brought up! train your whole body and have a good diet and the rest will fall in place.
 
CitizenKane said:
So you weren't actually looking for advice with your post were you, you were just waiting for somebody to tell you what you want to hear? Lol good luck.
Click to expand...

No, he has experience and judging by his avi it worked well for him. You're not in my situation bro, I hate having these wide ass womanly hips :/
 
TheManiacHolder said:
No, he has experience
Click to expand...

That's precisely the point, he is a lot more experienced than you and this means that he knows what does and does not work for him, and he has been training for a lot longer than you and already gotten to a level of muscular development and poundage on his lifts where it might (note I say MIGHT) make a difference to his gut whether he deadlifts or squats anymore or not. Even the most avid anti-deadlifting BBer I can think of, the great Kevin Levrone, says that everybody should deadlift to a certain point and that it is an essential lift to adding a base level of muscle mass, he only stopped deadlifting when he got to a point where he was getting diminishing returns from the lift and the possibility of the so-called powerlifter's gut actually became a realistic worry (this took him YEARS and YEARS of lifting and drug use, and even competing as a powerlifter).

Note that everybody else who has given you advice here is experienced too, not just Ozzie. And I am in a similar situation to you despite what you think (well I was), I have naturally wide hips and it looked awful before I started training. I have been deadlifting and squatting for years now and now my waist looks a lot narrower, not wider, because a) I have lost body fat, b) I have added muscle mass overall my whole body and my upper body and legs have both gotten much wider, and c) my abs have become much much more prominent. All 3 of these are due in no small part to squatting and deadlifting.
 
Bro in all honesty U need to get on a full body routine3-4 days a week with cardio cardio cardio & DIET DIET DIET,,,,, DID U READ THAT! THAT IS UR ANSWER....
Just doing wide bench shoulders & back will even out ur symetry when u start to put on muscle & get into shape.... It's Powerlifters gut (as stated before) u are talking about & it aint gonna happen to u
 
Squats and deadlifts made my balls hang lower lol
You better start doing some cardio
I disagree it is not necessary squats and deads increase waist size just look at Arnold and bb's from 80-90s they all squatted heavily
 
babushka said:
Squats and deadlifts made my balls hang lower lol
You better start doing some cardio
I disagree it is not necessary squats and deads increase waist size just look at Arnold and bb's from 80-90s they all squatted heavily
Click to expand...

Took the words right out of my mouth,I have been training Way over 35 Yrs and i can honestly tell you the more muscle you have the smaller your waist will be. You can beat yourself to death Dieting and no matter how lean you get the fat in the adomonal area is the last to go.

Check out my profile picture, I do tons of Leg work, squats,Ab work,my whole workout routine is brutal ,so much in fact alot of people half my age can't even finish it!
So quit worrying and start concentrating on building muscle ,once you achieve that everything will start falling into place.
 
Thanks for all the replies, but I think I want to take squats and deadlifts out of my workout (personal preference, I know it may be silly but it is my decision)

How will this Leg/Back workout be? I know without deads and squats it's bad, but will it help me build mass and strength:

Leg Press
Dumbbell Lunges
BB Rows
Lat Pull-Downs
Weighted Back Extensions
 
everyone wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights...

dont be scared, i deadlift 500, squat over 400 @148 and have a 29in. waist...

for once i will say Ozzie gave horrible advice, and he seems to be the only one suggesting you dont squat or dead...

dont expect much leg strength from leg presses, and especially dumbell lunges... there is just NOTHING that can even compare to the muscle building, horomone stimulating effects of squats and deads...

sombody move this to the weightlifting forum so the good bro's there can set him straight...
 
moya said:
everyone wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights...

dont be scared, i deadlift 500, squat over 400 @148 and have a 29in. waist...

for once i will say Ozzie gave horrible advice, and he seems to be the only one suggesting you dont squat or dead...

dont expect much leg strength from leg presses, and especially dumbell lunges... there is just NOTHING that can even compare to the muscle building, horomone stimulating effects of squats and deads...

sombody move this to the weightlifting forum so the good bro's there can set him straight...
Click to expand...

I agree 100% if there were only 2 exercises you could do it would be Squats & Deads,They stimulate HGH, adrealine,and tax the body like nothing else,all the Big boys do squats & deads, No one said going for the gold was easy!


You want to be one of those guys who walks around in the gym with chicken legs then be my guest!
 
TheManiacHolder said:
Thanks for all the replies, but I think I want to take squats and deadlifts out of my workout (personal preference, I know it may be silly but it is my decision)
Click to expand...

Ok, so why did you post a thread asking for advice if you were never going to take it?

At least give your legs and back separate days rather than just cramming them together into a token non-beach muscle session.
 
i know people who havent squatted or deadlifted but are still big.

Anyway I'll come back in 2 years and prove you guys wrong that deadlifts and squats aren't completely necessary.

ill be 19/20 then.
 
Yes big upper body. Just take there advice do the dam DL and SQUATS! It is a base builder and you need it. Ur worrying about ur waist? Ur working in the gym like RADAR said keep working everything will fall together but do a full body workout. Ur how old? 17/18? And been gyming for how long? let me guess 4 months? You will get where you wanna be over time
 
TheManiacHolder said:
i know people who havent squatted or deadlifted but are still big.

Anyway I'll come back in 2 years and prove you guys wrong that deadlifts and squats aren't completely necessary.

ill be 19/20 then.
Click to expand...

Yeah! Big upper body ,with chicken legs,your not a bodybuilder in my eyes until you have the wheels to show off with that build, as a matter of fact it looks rediculous.


do as i suggested and you'll thank me later ,i have never steered anyone wrong yet!
 
how much do you squat bro? 135lb? less?
until you squat 400lb or may be even 500lb you have no business thinking it will negatively affect your midsection growing too much.
these two exercises build your upper body faster than they build your legs and butt.
if anything the deads and squats will build your shoulder line and lats more than your midsection. it will balance you out. if you want to spend more time trying to build your upper body then don't do deads or squats. if you do want to get to your goal faster you read the advice given here again and take it.

my butt is 1" smaller and my waist is 1" smaller now when I do 315lb squats compared to the time when I started at 135lb 2 years ago. My thighs are 1" larger, my bicep is 3/4" larger and my shoulders and chest is 2" larger than 2 years go. so - WFT are you worried about?
lift heavy bud and dont worry.

ever wondered why people who don't squat always wear pants in the gym? hahah ....

lightbulbs we call them ... :)
 
Deadlifts and Squats are two of the 3 main exercises you should be doing when trying to put on muscle mass. I don't think it contributes to a larger waist, minimal if any. These exercises work many muscle groups including benefits of overall calories burned during a workout. I like doing squats and deads for low and high reps
 
TheManiacHolder said:
I'm still young anyway, I'll see how I get along without squatting and deads for 1-2 years, then I'll maybe add them.
Click to expand...

My prediction: you'll stop lifting completely before 1 or 2 years...because you will get discouraged from lack of results. The lack of results will be because you don't want to work hard. I understand why you don't want to deadlift and squat, and in my opinion it has nothing to do with your waist size...its because they are very hard work...harder than what you are willing to do, it would seem.
Not trying to rain on your parade or anything, just saying man the f... up and do the hard lifts.
I really do hope you change your mind about the squats and deadlifts though...it truly is a better way to go. Not trying to discourage you, I'm just trying (like many others here) to point you in the right direction...
 
I didn;t read the whole thread, but I'll say to the OP, deads and squats may add a little meat to your hips but nothing to worry about.

Actual strucural change from exercises is minimal -- just as pullovers strtch the ribcage and presses behind the back widen the shoulders. Some claim they're all fallacies. I tend to think there's some truth to it, but again, the effect on skeletal structure beyond actual muscle growth is very marginal.

I aslo don't think that cardio is the answer. More weightlifting and less eating crap is what you need.
 
Ox-Sandra-Loan said:
My prediction: you'll stop lifting completely before 1 or 2 years...because you will get discouraged from lack of results. The lack of results will be because you don't want to work hard. I understand why you don't want to deadlift and squat, and in my opinion it has nothing to do with your waist size...its because they are very hard work...harder than what you are willing to do, it would seem.
Not trying to rain on your parade or anything, just saying man the f... up and do the hard lifts.
I really do hope you change your mind about the squats and deadlifts though...it truly is a better way to go. Not trying to discourage you, I'm just trying (like many others here) to point you in the right direction...
Click to expand...

lmao we'll see then.
 
ok here's what Im going to do

I'm going to cut down without deadlifts and squats, then clean bulk for say 5 months without them. Then cut down to around ~10% bodyfat. Then when I have a bit more muscle and I can clearly see what my waist is like without the 28% fat, I may start to deadlift and squat.

There isn't a written rule in bodybuilding, people have different bodies and people have to see what works for them :/
 
One last thing, do deads and squats make your waist bigger because they add muscle to the lower back? That I don't mind, what I fear is that they make my actual waist wider, like love handles wider etc, that'll look ridiculous on my crappy physique.
 
stfu and squat and deadlift bro! lol jk :P.... you can build good legs without the squat and deadlift but its like leaving out some of your best options. I know they would have no negative effect in the in the direction your thinking but ultimatley the choice is yours. If your trying to get in shape then at least your on the right track but really bro when have you ever seen buff love handles? lol. What everyone is trying to tell you is that squating and deadlift wont make you look fatter! They are key tools to building muscle mass. Muscle mass is key for cranking you metabolism and reducing your bodyfat which will get rid of the love handles not make them bigger! Your probably looking at weight lifters in the heavyweight class to get this impression? These guys often have some extra fat cause they dont need to cut to make weight and extra calories might mean more strength... sure there might be some fat with it but strength is their goal and they are not eating to be lean and trim at all! Now look at powerlifters from the lower weightclasses. These guys have to diet to make weight. They are lean strong ass shit n have trim waists. If they all have trim waists and can squat n dead 3 times their bodyweight id say it is safe to say it wont make you look fat and has everything to do with diet.
 
TheManiacHolder said:
I read on another form and did some research, and it says that Deadlifts and Squats makes your waist bigger.

I'm an endomorph, so I got naturally big waist and hips and legs, I'm trying to lose some fat and try to slim it down a bit, but it's a bit disheartening when I hear Deadlifts and Squats actually make it worse.

Would Front Squats be a ok alternative to Back Squats so that the hips/waist are less involved? What about deads?

My body looks like this atm:

Y8oEE.png


Horrible I know, 28% bodyfat. I'm going to low my bodyfat and add a lot of muscle, but I'm worried it'll make my waist/hips much more larger if I do Squats and Deadlifts, which'll make me look worse :/

Any help?
Click to expand...

If your diet is on point u should be losing weight so ur waist would get smaller not bigger, no? If ur over 20%bf I don't see squats doing anyone but helping imo. Great for your core, sounds to me like someone just wants to take the easy way out.
 
Last edited:
TheManiacHolder said:
One last thing, do deads and squats make your waist bigger because they add muscle to the lower back? That I don't mind, what I fear is that they make my actual waist wider, like love handles wider etc, that'll look ridiculous on my crappy physique.
Click to expand...

I just find this so absurd. You are talking about powerlifter's gut. It will not happen to people like you, it happens to people like this:

http://bogatyr.su/IMG_0133.jpg

Notice how he has very little body fat but his waist is still very big. This is from a combination of performing the movements of squatting and deadlifting (which pushes your gut forward and compresses your stomach) with MASSIVE amounts of weight for YEARS and eating shit loads of food and probably taking growth as well. This man can deadlift almost half a tonne.

And even he is a pretty rare example, I could give you plenty of pictures of heavyweight powerlifters who lift similar numbers but who have small waists when they are cut (Dave Tate, Matt Kroc, Dave Gulledge, etc.)

You worrying about issues like this is like a guy getting his driver's license and worrying about obtaining G-force inflicted injuries that F1 drivers get from driving his hatchback around town.
 
TheManiacHolder said:
One last thing, do deads and squats make your waist bigger because they add muscle to the lower back? That I don't mind, what I fear is that they make my actual waist wider, like love handles wider etc, that'll look ridiculous on my crappy physique.
Click to expand...

yes, mostly lower back... and abs... it is almost comedic to think you believe squats and deads will give you love handles...

yes, they will thicken your MUSCULAR core... however, if training and dieting properly, your upper body should be growing even moreso, therefore making your waist look smaller...
 
TheManiacHolder said:
Thanks for all the replies, but I think I want to take squats and deadlifts out of my workout (personal preference, I know it may be silly but it is my decision)
Click to expand...

TheManiacHolder said:
i know people who havent squatted or deadlifted but are still big. Anyway I'll come back in 2 years and prove you guys wrong that deadlifts and squats aren't completely necessary.
Click to expand...

well stop wasting our time then...
 
the thing you are thinking will make your waist bigger is thicker abs. Deadlifts and squats involve the abs and so for a contest ready bodybuilder at 3% bodyfat thicker abs can have an effect on the size of their midsection.

For everyone else getting thicker abs just means you will get abs showing through more easily. Think about it, if your abs are skinny as hell then you will have to get really lean to uncover them. But if yuo have big thick strong abs then they may even show through at bodyfat as high as 15%.

So if your saying your not doing squats or deads because you dont want your abs to get thicker, you should stay away from any ab work too like situps. Obviously this is rediculous but its going by your logic, not mine.

Oh and most people say front squats hit the abs even harder than back squats, so saying your doing them instead of squats and deads is just retarded since if anything they will have more of an effect on the strength/size of your abs.

lol your logic is laughable but if it makes you happy then go ahead.

2pshx80.jpg
 
TheManiacHolder said:
Ok I'll do front squats as I heard they require the hips and waist less and involve the quads more
Click to expand...

The only thing thats going to make you have a bigger wasteline is getting a bigger ass.

Stop being a pansy and get in the gym and squat/deadlift. For someone who is 28% bodyfat you need to stop worrying about such a minor issue and focus on the MAJOR problem you have right now which is your weight.
 
ExtraMile said:
the thing you are thinking will make your waist bigger is thicker abs. Deadlifts and squats involve the abs and so for a contest ready bodybuilder at 3% bodyfat thicker abs can have an effect on the size of their midsection.

For everyone else getting thicker abs just means you will get abs showing through more easily. Think about it, if your abs are skinny as hell then you will have to get really lean to uncover them. But if yuo have big thick strong abs then they may even show through at bodyfat as high as 15%.

So if your saying your not doing squats or deads because you dont want your abs to get thicker, you should stay away from any ab work too like situps. Obviously this is rediculous but its going by your logic, not mine.

Oh and most people say front squats hit the abs even harder than back squats, so saying your doing them instead of squats and deads is just retarded since if anything they will have more of an effect on the strength/size of your abs.

lol your logic is laughable but if it makes you happy then go ahead.

2pshx80.jpg
Click to expand...

it's funny because i've found threads on this exact forum that contradict what you said, back squats use more hips and glutes especially below parallel, front squats until parallel kill your quads. Thats basically the summary of what 5+ threads on this forum has said.
 
yes, people feel different exersises in different places... that is because heavy compound exersises work EVERYTHING, and it is your weak points where you may end up feeling it more, or not at all if your other muscles are overpowering enough...
this is why some feel bicep strain and ab involvement in front squats, while others feel mostly quad involvement...
either way you are still a pussy if you are not doing everything you are capable of to your best ability...
 
there are thousands of olympic lifters who can squat 500+ pounds without a large wasteline. im sure their deadlift would be almost as impressive. stop overthinking and train your posterior chain.
 
TheManiacHolder said:
it's funny because i've found threads on this exact forum that contradict what you said, back squats use more hips and glutes especially below parallel, front squats until parallel kill your quads. Thats basically the summary of what 5+ threads on this forum has said.
Click to expand...

Yes but you are completely misunderstanding the terminology here. Back squats (well, low-bar back squats) are hip driven and this means they use a lot more of your posterior chain (hamstrings and glutes), whereas high-bar back squats and front squats are knee driven and use more of your quads. This distinction has absolutely nothing to do with your waist. The fact that low-bar back squatting uses your hips more is just a mechanics issue and means it will work your posterior chain more, it doesn't mean your hips will get bigger by doing it (not sure where you are getting that idea from).

ExtraMile, just as an aside, the OP isn't actually talking about thicker abs, he is talking about something called powerlifter's gut which is where your stomach actually gets bigger, underneath your abs (see the pic of KK I posted a few pages back). At least that's what I think he's talking about. Either way, his fears are ridiculously unfounded because IF it was to ever happen to anybody it would be a result of training for years and years lifting heavier weights than the OP will probably ever get close to, and probably taking GH as well.
 
This thread is hilarious...HAS to be a joke. Surrounded by a bunch of people giving advice that THINK that they are "Bodybuilders" and hey we don't want to look like all the top powerlifters.

News Flash..you don't look like any of the real bodybuilders either. How many bodybuilders actually have small waists? Squats and deads do not increase the size of the pelvis. Most body builders have thicker abs, glutes, hamstrings, than powerlifters...they just have less body fat. Wait...that couldn't be DIET could it?

To the original poster...I'd focus on heavy, hard, core movements with the back squat being the basis of all living things for you. You need muscle, lots of muscle, and that muscle will burn off the fat that you want. The squat rack and the deadlift bar should be the air that gives you life...and that is advice that every single lifter should take to their grave.

Till you are staring down the bullet of when a judge will be deciding how you look aesthetically...squat deadlift repeat!
 
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