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Bob
11-11-2006, 04:07 PM
Just a couple of questions on side bends.. I just recently added them to my program, b/c I read somewhere that the guys at Westside do them.

If you powerlift, do you do Side bends?

What day do you do them? Ab day? low back day?

And what is a good ratio compared to your Deadlift? I can pull 395 x 5 DL and do 100 DB x 5 Side bend... does that sound right?

And one last one out of fear.. the last time I had side bends in my program (late 80s) I was more into BB'ing.. so I would keep the reps to 10-15. I believe that they made my obliques thicker giving me a wider looking waist. I think if I keep the reps low (3-5), they won't grow, right? lol.. my waist is already wide enough..

Adam
11-11-2006, 05:21 PM
I do sidebends(when I think to)
I do them with abs
Don't worry about a ratio. I've had and other I know have pulled muscles in lower back while doing side bends.
FYI I use 50-70lbs on side bends, 12-20 reps, deadlift around yours.

Dinosaur
11-11-2006, 05:24 PM
I used to do regular side bends until I learned about Saxon side bends, which I feel are much better. Instead of having it at your side, you press it overhead and then bend to that side. Makes it a lot tougher. I typically do them at the end of a workout, 1-2x a week.

Sensei
11-11-2006, 07:39 PM
I'm not doing them now, but I know I should be. They are a great exercise. Saxon side bends are great too, but they put some stress on your shoulders. Windmills are another option.

http://wannabebigforums.com/showthread.php?t=67935

Bob
11-12-2006, 09:53 AM
Thanks guys.. I have done the Saxon Side Bends but with a BB.. yeah, those are killers..

Windmills I haven't but that's a great idea Sensei..

I think I will keep the side bends for a few more workouts.. and then switch it up again..

Sexybeast777
11-20-2006, 04:01 AM
Side bends will get you strong

Clifford Gillmore
11-20-2006, 04:07 AM
I'd rather do russian twists. I loath Saxon Sides, I gotta use them greasy god damn shiny little single lbs DBs for them. My testosterone actually lowers when I touch one of them, and during the exercise I just want to take the damn thing and beat my skull into a bloody messy pulp - but that would upset management because someone would have to buff it back to its shiny glory.

TommyBoy
11-20-2006, 08:06 PM
I like doing these:

http://asp.elitefts.com/qa/default.asp?qid=33918&tid=104

KevinStarke
11-20-2006, 08:06 PM
I love heavy sidebends for working my core.

SaVvY
11-21-2006, 06:56 AM
what exactly is heavy for a side bend? what weights do you guys do? (or other people you know)

Bob
11-21-2006, 07:02 AM
http://asp.elitefts.com/qa/default.asp?qid=33918&tid=104
Tommy.. thanks.. those do look cool.. I think I'll try them today..

Savvy.. I don't know.. I asked the same question in the original post.. I've been looking for the weights they use at Westside, but nothing specific.. they just say they do side bends.. no comparitive to their DLs?????

SaVvY
11-21-2006, 07:38 AM
Tommy.. thanks.. those do look cool.. I think I'll try them today..

Savvy.. I don't know.. I asked the same question in the original post.. I've been looking for the weights they use at Westside, but nothing specific.. they just say they do side bends.. no comparitive to their DLs?????
i dont think a side bend number has anything to do with a deadlift number, are you meaning picking a bell or bar off the floor to lockout, but from the side? if your meaning this then id consider that to be a one arm deadlift

side bends to me are picking up a bell or bar, an bending to side, aiming to lower it down to about knee level, then bring it back up using your core strength..yes?

Bob
11-21-2006, 07:43 AM
i dont think a side bend number has anything to do with a deadlift number, are you meaning picking a bell or bar off the floor to lockout, but from the side? if your meaning this then id consider that to be a one arm deadlift

side bends to me are picking up a bell or bar, an bending to side, aiming to lower it down to about knee level, then bring it back up using your core strength..yes?
Actually Savvy it has to have some relationship... otherwise the Westside boys wouldn't do them.. hehe..

Strengthening the core.. especially the obliques in this pulling motion.. has to have some pulling benefits for the DL. I'm looking for that ratio.. or at least a comparison to what competitive PL'ers have when doing them.

SaVvY
11-21-2006, 08:30 AM
Actually Savvy it has to have some relationship... otherwise the Westside boys wouldn't do them.. hehe..

Strengthening the core.. especially the obliques in this pulling motion.. has to have some pulling benefits for the DL. I'm looking for that ratio.. or at least a comparison to what competitive PL'ers have when doing them.
i think its just that it gives you a more solid base, giving you better numbers overall - i dont think theres actually a specifc ratio, as your not even using the same muscles

Guido
11-21-2006, 10:17 AM
I've done one-arm side deadlifts before and can say that by my own experience grip tends to be the limiting factor. I generally do reps with anywhere from 135 for higher reps to 185 for lower reps. That's using a barbell. Balance is definitely an issue as well when using the barbell.

KevinStarke
11-21-2006, 11:05 AM
1 arm barbell deadlifts emulate more of the hex bar deadlift than a regular deadlift, much more directly upward leg motion. I use db's for side bends and i'll use weights ranging from 40 for high rep sets to 70's/80's for sets of 10.

SaVvY
11-21-2006, 11:17 AM
1 arm barbell deadlifts emulate more of the hex bar deadlift than a regular deadlift, much more directly upward leg motion. I use db's for side bends and i'll use weights ranging from 40 for high rep sets to 70's/80's for sets of 10.
is this in kilos or pounds?

KevinStarke
11-21-2006, 11:19 AM
lbs, I do em nice and slow and get a good stretch.

SaVvY
11-21-2006, 11:21 AM
lbs, I do em nice and slow and get a good stretch.
yeh, i just had no idea what kind of weights are used so i didnt know

KevinStarke
11-21-2006, 12:11 PM
Use whatever weights you want man, you're a good deal larger than me so i'm sure you could handle larger weights. I look at it as an exercise you wanna focus on just using good form and getting that good stretch rather than trying to set a "PR" in sidebends.

SaVvY
11-21-2006, 12:50 PM
Use whatever weights you want man, you're a good deal larger than me so i'm sure you could handle larger weights. I look at it as an exercise you wanna focus on just using good form and getting that good stretch rather than trying to set a "PR" in sidebends.
im heavier, but im also over a foot taller - more rom makes for less weight on the bar (not that im at all strong)

i think ive only done side bends 3 times, twice ages ago, an once the other day - the other day i did 104lbs x 10 each hand, then 137lbs x 5 each hand

from what i was taught at college, the form on side bends should be to bend only sideways, keeping your upper/lower body in a straight line (to avoid using your back), and to let to bell come down to around knee level or a bit higher/lower for some - depends on how flexy you are

KevinStarke
11-21-2006, 03:37 PM
Yah man they're pretty simple but definitelly a great exercise.