Looking for a workout routine that will give me that "V" Shape

[PerfectCircle]

Current im just tall and skinny. So i realise ill have to eat alot as well as lift.

But what kind of lifts should i be doing, and how often?

 

[020204]

I can give you some basic advice but I need to know a few details first. What is your height and weight and level of fitness? There is no one way to a v shaped torso. Genetics have a small part but it is a little overrated as there are certain things you can change about yourself. I think fitness and hitting the gym is a great equalizer if you get your nutrition write and put in enough determined effort it is easily achievable within a 6-12 week timeframe. That is the time when you have sculpted the body you want the rest of the time is really maintaining or training for a specific event or enjoyment. Fitness is a lifetime commitment it isn't a suit of clothes you can put on and take off when you please. If you have an ideal weight in which to aim for or a specific look you want to achieve, you will find that it all comes together easily. Are you aiming for a bodybuilder look or an athletic look. If you get some pictures of athletes or celebrities with bodies which you would like to duplicate, cut their pictures out and place them where you can see them and visualize your body being moulded into that image when you train. As for exercises you can't go wrong with your basic free weights and heavy compound movements. Give me some more details and I will try to design something for you.

 

[PerfectCircle]

I can give you some basic advice but I need to know a few details first. What is your height and weight and level of fitness? There is no one way to a v shaped torso. Genetics have a small part but it is a little overrated as there are certain things you can change about yourself. I think fitness and hitting the gym is a great equalizer if you get your nutrition write and put in enough determined effort it is easily achievable within a 6-12 week timeframe. That is the time when you have sculpted the body you want the rest of the time is really maintaining or training for a specific event or enjoyment. Fitness is a lifetime commitment it isn't a suit of clothes you can put on and take off when you please. If you have an ideal weight in which to aim for or a specific look you want to achieve, you will find that it all comes together easily. Are you aiming for a bodybuilder look or an athletic look. If you get some pictures of athletes or celebrities with bodies which you would like to duplicate, cut their pictures out and place them where you can see them and visualize your body being moulded into that image when you train. As for exercises you can't go wrong with your basic free weights and heavy compound movements. Give me some more details and I will try to design something for you.

Height- 6'1"-6'2"
Weight- 145
I want an Athletic Look. Im not trying to have a body builder look. Im not trying to get massive. Something like 170 would be good enough for me. I just dont want to be so skinny.

 

[immrtlwun]

Just start with eating plenty of protein 1-2 grams per pound of body weight and do compound lifts; squats, deads, bench, barbell curls, etc. Working your shoulders, chest and back, will be your best bet as far as getting the v shape, but you don't want to ignore your legs. Check out some of the workout guides in the vault or you can go to bodybuilding.com and they have a massive database of workouts based on how often you want to lift, how many different exercise, how many sets, etc. you want to do.
I'm tall as well and gradually gaining weight since I started working out seriously (6' 5" was 170 in March, now up to 185). So it will take time and commitment to get the body you want. I'm still 15 to 20 pounds short of my goal of at least 200. Hopefully I'll be there by the time spring break rolls around next March.

 

[020204]

170 is a good weight you obviously still want to look cut. I would recommed 3 days per week for 8-12 weeks doing whole body introductory exercises for the first 8 weeks. Cardiovascular work is important - if fat surrounds muscle, muscle definition will be minimised. Overload is important as time progresses- alteration of sets, number of reps, speed of movement and rest between sets to maintain stimulus on the body. 3 sets of 12. Speed of movement 202. 60% 1RM. Conditioning: 20-30 min bike or treadmill at 60% MHR. EXercises: Leg Press, Bench press - machine, Lat pull down [to front only], Shoulder Press, Barbell upright row, Barbell bicep curl, Tricep push down [machine], Abdominal curls/ oblique curls 2 x 20.

Stretches: Groin, hamstring, hip flexor, quads, gluteals, abdominal, low back, shoulders and arms. The next 4 weeks you gradually increase set to 4 and slightly speed up the reps to 201 and as you will be getting stronger you can up the loads to 75% 1Rm. For conditioning you can work a bit harder at 70% MHR. After this phase I will introduce you to split programs where you prioritise your training by training particularly bodyparts on a given day. Hope this helps.

 

[020204]

Sorry about the spelling. This is a 2 Day split Day 1. Legs and Lower Back. Squats, Leg curls, Leg extensions, Calf raises, Back extensions 4 sets 8-12 reps. Abdominal crunchies, situps and oblique curls 3 x 20 reps. Stretches: Groin, hamstring, hip flexor, quads, gluteals, abdominals, lower back. Day 2 Chest/Back/Shoulders/Arms. Bench Press, Incline bench press, Lat pull down [front only], Shoulder press, Upright row, Lateral raises, Babell Curls, Concentration Curls, Tricep push downs, push up to failure for 2 sets. Abdominals crunchies, situps, oblique curls whatever is your favourite abdominal exercise - 2-3 sets of 20 reps. Stretchs: Upper back, chest, shoulders, arms, lats, calfs, quads, hamstrings. You can even stretch between sets. Rest on Day 3 and repeat cycle. That is 4 days per week. You can do this for around 5-6 weeks and move onto something different.

 

[kickureface]

vshape=pullups
peer E id

 

[020204]

Pullups and Chins are one of my favourite exercises for sure. For someone starting out the program I have given is a good introductory program which is well structured and gets the body used to the demands of resistance training. :yes: :box:

 

[Davezz]

020204 you dont cardio while wanting to get more muscle mass man u eat much protein 1-2 gram protein pr KG, not pound thats to much... what you do is start training weights pull ups (not only pull ups you gotta work out youre whole body ) then when you feel the v-shape is getting in and you have extra fat you can think about cardio for a little while.. + the fat goes off much faster with some muscles

 

[020204]

I am advocating a small amount of cardio. Remember we are only aiming to still be proportionate while we build. 60-70% Maximum Heat Rate for cardio is a good healthy pace. Our aim is quality muscle not just mass for the sake of it. Pull ups are excellent, but are really one among many great exercises for training the back. 170 pounds at 6''1, is an athletic physique, and we want to achieve a balanced look so all the body parts are trained evenly. In regards to diet, we first need to know what you are eating at present.

 

[Davezz]

it will take longer time to grow... why not take it the easy way.. workout to get v-shape then deff and intervall it will go 10 times faster