This is what I do, advise anything else I should do!

[Nicholas Hill]

This is a no-brainer post from me so excuse my idiocy in the good-body-realm!

You know what I want. A more defined, muscular, V shaped body. I am very slim (65kg and can't get higher, or lower. One day I'll check the weighing scale).

You'll probably pick up on a million mistakes straight away, I don't know!

Here's what I do. Every 4 days out of seven I do the following excersises within 15 minutes:

Bench press: 50 (10 normally, 30 with arms as wide as possible. I made up the other 10 to sound good). Ie: 4 reps.

The "Nickercise". I hold a dumbell in one arm, and "draw" an arc from the pointing down position, to my foot, 90 degrees until my arm is parallel to the ground, hold it there for one second and arc it back down. 10 of those on each arm.

Standard dumb bell lift: 10 on each arm. Right elbow on the right side of my stomach, hand and arm parallel to ground. I bring the arm parallel to my upper body and arc it back down.

Sit ups: 40. Hands behind head, legs firmly stuck.

Thanks men

Nick

 

[Kid Amnesiac]

...

Alright man...here's what I would do, you certainly do not have to follow this, but if you do, for eight weeks, you will be ready to move on to more complex lifting. You need more muscle to get your v-body, so you need to start consuming more protein, grab a weight gainer or normal protein powder. Here's what I would recommend...

Monday - Flat Bench Press (4 sets, 10, 8, 6, 4) Do as much as you can on each for those reps.

Pullups - Do as many as you can for four sets.

Wednesday - Squats (4 sets, go for reps of 10 on each set)

Barbell Curls (4 sets, same as Bench, this will help put some weight on your arms)

Friday - Stiff Legged Deadlefts - Will work your entire body, especially hams and lower back. (4 sets, 8, 8, 6, 6)

Weighted Crunches - 4 sets of about 15 with 100 on the cables.

Throw in some cardio, interval sprints on the days you lift and you should see the fat decrease.

This workout will throw some muscle on your body and then you can evaluate yourself in 8 weeks and see what you should do.

Any questions you can email me at kulper1@hotmail.com. Good luck brother.

Shrugs - HEAVY - get the top of your shoulders growing. (4 sets of 8)

 

[Big N]

You gotta understand that getting muscle is 20% training and 80% diet (I just made those #s up, but Im trying to emphasize that your diet is the most important thing). If you want the V, you need to start eating like crazy.

First thing you do is check the sticky at the top of this forum: "Guide to bulking up." Itll tell you pretty much all you need. One thing though. I think a lot of newbies are scared of the term "bulking up." It just means putting muscle on, or in your terminology, getting "the V." How big you get is up to you. You can bulk and not look like an offensive linemen. Sorry Im going off on this but I used to think "bulking" meant getting huge like an offensive lineman.

Anyways, next thing you do is get a protein supplement. I'd recommend buying online because you can save about 50% over an offline store, even after shipping and handling. The two I'd recommend most are www.bodybuilding.com and www.proteinfactory.com . The second one looks totally shady, plus it's a little more advanced (you have to know exactly what you want), but it's a smidge cheaper. Anyways on bodybuilding.com, check their store. You're looking for protein powder. Get something like NLarge2 (you can get a 10lb bucket for less than $40). Stay away from creatine until you do some research.

Also, Amnesiac wrote a nice routine for you to do. I might change two things about it, though. Assuming that you will be doing close-grip pullups, I would recommend putting them on the same day that you do your curls. If you do wide-grip pullups then I would suggest doing them on Friday, since wide-grip works your upper back. Another thing I would put on there are dips, and I would say do them after your bench on Monday. Also, keep the "Nickercise." Put it in on Friday. It's actually a bonafide bodybuilding exercise, and itll beef up your shoulders.

Id like to reemphasize the importance of eating a ****load. Make sure you're eating "clean" food, such as wheat bread, oatmeal, beans, milk, lowfat cheese, and lean cuts of meat. Just look on the nutrition labels of foods and watch out for saturated fat (but eat up anything with a lot of mono- or polyunsaturated fat) and sugar.

Lastly Id like to say do some research. www.bodybuilding.com is a good place to start. You probably dont know how to do a lot of the exercises we're talking about, but if you go to the Exercises forum in bodybuilding.com, there is a sticky thread with a link that will help you out.

Good luck

 

[Viroid]

If you want the V shape you need to start working your lats. Forget the chin ups (palms facing you) and do wide grip pull ups.