After the Classic " V " figure.

[BAT_ATTACK]

Decided I want to spread my Batwings (lats)

broaden my shoulders

build up my traps and

carve up my abs.

LATS

I'm doing Bent over barbell rows and front lat pulldowns, 5 sets each

SHOULDERS

Barbell front shoulder press and dumbell side raises, 5 sets each

ABS

crunchies and reverse curls, 5 sets each

TRAPS

dumbell shrugs 5 sets

What else can I do by just using dumbells and bar?

Oh yea I only just started out and don't want to overtrain.

[shruglife]

Decided I want to spread my wings (lats)

broaden my shoulders

build up my traps and

carve up my abs.

LATS

I'm doing Bent over barbell rows and front lat pulldowns, 5 sets each

SHOULDERS

Barbell front shoulder press and dumbell side raises, 5 sets each

ABS

crunchies and reverse curls, 5 sets each

TRAPS

dumbell shrugs 5 sets

What else can I do by just using dumbells and bar?

Oh yea I only just started out and don't want to overtrain.

Your ability to get a 'Classic V-Figure' is limited somewhat by genetics. Arnold is an example of someone with broad shoulders and a very small waist. If you want a range of exercises you can perform with just a BB and DBs to hit your Latissimus Dorsi, Lateral Deltoids and Trapezius then look no further - http://exrx.net/Lists/Directory.html

As for overtraining your in no danger of that if thats all you do in a week...

[bambam]

Got love people that are super worried about over training... imo if you are eating enough and having days off i think it is hard to over train. I would love to have a classic V taper.. i have naturally broad shoulders but also have naturally broad waist :doh: . That wont stop me dreaming and trying tho :nod:

[BAT_ATTACK]

Cheers dude. Thats some info and a half

As for genetics... I would have to say I'm on the gifted side Although I still have to put the effort in to get results and of course a good diet. When I was 16 I started lifting weights for sport which was all good... untill I started to overtrain and combined with a lowish protein diet the results were less than desireable as you could imagine

For now I'm not going over 10-12 sets per major muscle groups and 8-10 for minor muscle groups. And since I'm just starting out again my program is on the lite side for now.

Day 1

Bench press x5

DB flyes x5

Deadlifts x5

Tricep pushdowns x5

Tricep extensions x4

Day 2

OFF

Day3

Front barbell shoulder press x5

Lateral side raises x5

Barbell bent over rows x5

Front lat pulldowns x5

Barbell bicep curl x5

Dumbell bicep curl x4

Day 4

OFF

Day 5

Squats x5

Hack squats x5

Calf raises x5

Day 6

OFF

Then repeat day 1.

I think I will do some research and see if I can add to/spread exercises around more evenly.

And of course I do abs every day.

[shruglife]

Day 1

Bench press x5

DB flyes x5

Deadlifts x5

Tricep pushdowns x5

Tricep extensions x4

Day 2

OFF

Day3

Front barbell shoulder press x5

Lateral side raises x5

Barbell bent over rows x5

Front lat pulldowns x5

Barbell bicep curl x5

Dumbell bicep curl x4

Day 4

OFF

Day 5

Squats x5

Hack squats x5

Calf raises x5

Day 6

OFF

Then repeat day 1.

I think I will do some research and see if I can add to/spread exercises around more evenly.

And of course I do abs every day.

Hmm this isn't the most balanced program I've seen. I'm not sure what your other commitments are like but some quick comments you may want to think about

-If you hit your Tri's pretty hard on Mon and only give them a day to recover the amount you can Shoulder Press on Wed will be compromised.

-If you go heavy on Deadlift your Lower Back (slowest recovering bodypart I've read) won't have time to recover for Bentover Rows on Wed.

-You don't hit Hamstrings that hard anywhere in your program.

-Training Abs everyday won't be as effective as hitting them harder and training them 2-3 times a week.

-Your allowing too much recovery time for your large muscle groups if your only hitting them with 10-12 sets a week.

That's just at a glance. If you only want to train 3 times a week (really not ideal if you want to get big) I would focus on hitting your big muscle groups with more sets and just devoting 1 exercise to isolate and finish off the smaller groups like Tris/Bis which are being worked the whole time with the compound movements anyway.

Possible program:

MON

Bench 5

Dips 5

Mac. Press 5

Pec Dec 5

Pushdown 5

TUE

Rest

WED

Chinup 5

Bentover BB Row 5

Lat. Pulldown 5

Cable Row 5

DB Curl 5

THU

Rest

FRI

Deadlift 5

Leg Curl 5

Leg Press 5

Leg Ext. 5

Calf Raise 5

SAT

Rest

SUN

Rest

[BAT_ATTACK]

All valid points, the only problem is I have chosen not to go to a commercial gym as I'm 30mins from one which would be 1hr return trip. So I only have the basics,

ex commercial bench press

lat pulldown machine

home made dodgey as squat rack

3 bars and 2 sets of dumbells and

various weights of over 200kg ish.

I can see the benefits of a 3day split program, especially since I'm 34.5 and struggling to recouperate between workouts.

My main goal is strength and size, while trying to obtain the classic v figure.

All help is much appreciated.

[shruglife]

All valid points, the only problem is I have chosen not to go to a commercial gym as I'm 30mins from one which would be 1hr return trip. So I only have the basics,

ex commercial bench press

lat pulldown machine

home made dodgey as squat rack

3 bars and 2 sets of dumbells and

various weights of over 200kg ish.

I can see the benefits of a 3day split program, especially since I'm 34.5 and struggling to recouperate between workouts.

My main goal is strength and size, while trying to obtain the classic v figure.

All help is much appreciated.

Oh ok well if your a little older I can understand if you don't recover as quickly and you can perhaps reduce the volume I suggested, it may also be inadequate nutrition that's slowing your recovery. If I'm slack eating it can add days onto my recovery. Anyway I'll leave it up to you, good luck :wink:

[Lazarus]

Barbell upright rows have done wonders for my traps!

[musclenz]

To increase V Symmetry two important muscles to work on are the Lateral (middle) head of the Delt & the Terres Major just under the rear delt & on top of the Lats. Bothe these help extend the shoulder & give an illusion of v shape together with a narrow waist (diet & cardio). So targeting side delts with DBs & Lat pulldown in a very upright position for these. You are a bit limited in a home gym as things like machine side raises & seated rows are not available to you.

[BAT_ATTACK]

Barbell upright rows have done wonders for my traps!

Cheers man, mite go and sqeeze in afew sets soon. And is that with close grip?

[BAT_ATTACK]

To increase V Symmetry two important muscles to work on are the Lateral (middle) head of the Delt & the Terres Major just under the rear delt & on top of the Lats. Bothe these help extend the shoulder & give an illusion of v shape together with a narrow waist (diet & cardio). So targeting side delts with DBs & Lat pulldown in a very upright position for these. You are a bit limited in a home gym as things like machine side raises & seated rows are not available to you.

So if I do seated bent over lateral side raises that would help with the rear delts? And I will do my lat pulldown upright aswell

I so love seated rows.... maybe I will have to have purchase some more equipment.

[Lazarus]

Barbell upright rows have done wonders for my traps!

Cheers man, mite go and sqeeze in afew sets soon. And is that with close grip?

Yea that`s with a close grip. Good for the traps and front delts, also creates the seperation between your delts and pecs. Also for your side and rear delts and traps to a lesser extent you can do reverse overhead db laterals to mix it up a bit.

[vincent vega]

Rear bar bell rows work for my traps

[Matrix]

Good points here guys, but I disagree with Shruglife with regard to Arnolds waist.

His waist wasn't exceptionally small for his size, but he did know how to make it look smaller.

Most of his classic poses and photos are taken with him twisting slightly to give the illusion of a tiny waist, or from the side with him doing a vacum type shot.

I do agree that the V taper is largely genetic though. If you are born with wide clavicles and a small waist, then correct training will definately accentuate this.

Perhaps the best taper in the pros was Brian Buchanan from the UK, however Tony Pearson came pretty vlose too IMO.

Bringing up your side delts and lats will bring this out, along with avoiding developing large obliques as well.

[shruglife]

I see what you mean but a little too small a waist to be appealing impo, looks a little feminine...

[Matrix]

Unfortunately Brians legs never quite matched his upper body. Also he was an ex NABBA guy so tended to get some "suspiciously low" placings in the IFBB.

Classic pics though shrug life!

[poos_n_wees]

WOW, that pic is... Wow.

[Ann]

Good points here guys, but I disagree with Shruglife with regard to Arnolds waist.

His waist wasn't exceptionally small for his size, but he did know how to make it look smaller.

Most of his classic poses and photos are taken with him twisting slightly to give the illusion of a tiny waist, or from the side with him doing a vacum type shot.

I do agree that the V taper is largely genetic though. If you are born with wide clavicles and a small waist, then correct training will definately accentuate this.

Perhaps the best taper in the pros was Brian Buchanan from the UK, however Tony Pearson came pretty vlose too IMO.

Bringing up your side delts and lats will bring this out, along with avoiding developing large obliques as well.

Bang on points Matrix. Tony Pearson (now that is a name that I haven't heard for a very long time).

Tony Pearson and Carla Dunlap - couples - early 80's - that's when VHS and BETA videos existed LMAO - now I am showing my age! :grin:

[Lazarus]

Now that`s some serious taper there! :nod:

[gazza]

remember seeing i cover pic on musclebuilder when i was a kid of buchanan, he was covered in bodypaint and had a hammer and chisel in his hand to give the illusion he was carving himself out of a marble pillar.

i recall reading somewhere that he claimed a 27 inch waist

was wrong it was an ironman and he didn't have the chisel in hand

[Sakura]

...Tony Pearson and Carla Dunlap - couples - early 80's -

Carla's one of my idols 8)

... he was covered in bodypaint and had a hammer and chisel in his hand to give the illusion he was carving himself out of a marble pillar.

Now that would make an awesome, arty shot. That cover is cool too.

[thatwaslight]

.

[xen]

IMO to get your V-shape don't try to build it from the start. Focus first on building sufficient mass. The V-shape will come of it's own accord if you have the genetics. If not throw some specific exercises into the mix after you're big enough across the shoulders, chest, arms, etc.

To this end, you'll want to train your whole body each workout, do only 2-3 workouts a week, and focus on Squats, Deadlifts and Bench Presses - no isolation exercises yet. You're too new to lifting to split your workouts and/or do isolation work.

Follow a routine from here: http://stronglifts.com/ or here: http://startingstrength.wikia.com/wiki/ ... r_Programs

You probably should up the reps they recommend from 5 to 6-8. Otherwise, do one of these routines until you plateau, if ever.

[Daniil]

Follow a routine from here: http://stronglifts.com/ or here: http://startingstrength.wikia.com/wiki/ ... r_Programs.

I would avoid a website with such logo all day:

[Brown10]

Wide grip pull ups do the trick also...