How to get V-Shaped back?

**siggi84** · 08-16-2002, 04:07 PM

Hello

I Have been working out now for 1 1/2 year. I�m now making my own workout program, and I need some help. I have seen great resaults on my arms, legs, and chest but I have been in trouble getting great V-Shaped back( I probably need wider back and shoulders, and smaller waist, but I�m not sure what�s the best way to train(How often should I train, how long time?, what exercises, how should I split the workout? how many sets and reps?...). Can anyone help me, please?.

Another thing I whas thinking about was how to train the Abs. Many or few reps? what do you think?

I can work out very much if I have to, I�m just in school and i�m only busy 8:00 AM - 2:00 AM... So I have enough time, both before and after school.

Pleast help me
Siggi84

**DIABLO** · 08-16-2002, 04:49 PM

What is your entire workout program right now including the days, reps, sets, exercises, rest times between, etc. Tell me that and i will try to help you from there.

**siggi84** · 08-17-2002, 07:24 AM

I have been working out 4 days per week.

Split:

Day 1: chest/triceps
Day 2: shoulders/abs
day 3: rest
day 4: back/biceps
day 5: rest
day 6: legs/calves/forarms
day 7: rest

I do 18-25 sets per day, and 3-4 sets per exercise, and 5-8 reps per set.

With thanks
Siggi84

**John Henry** · 08-17-2002, 07:45 AM

How many chins can you do?

**siggi84** · 08-17-2002, 07:54 AM

Hum.... 10-15 reps

**John Henry** · 08-17-2002, 10:44 AM

Then put a 25 lber on a dip belt untill you can do 10-15.Then add more.

**DIABLO** · 08-17-2002, 06:45 PM

Combine John Henry's advice with heavy bent rows and that should get you on your way. Good luck.

**Rocky_Maivia** · 08-17-2002, 09:27 PM

Exercises for Width:
Lat pull-downs
Pull-downs with v-bar
Pull ups
Chin ups
Any other vertical pulling exercise

Exercises for thickness:
Bent over rows
Cable rows (straight bar or v-bar)
dumbbell rows
t-bar rows
Any other horizontal pulling exercise

I suggest you pick TWO exercises for width and one or two for thickness and do a total of 8-12 sets. Keep the weight heavy and do anywhere from 6-10 reps per set.

**acutofcoleman** · 08-20-2002, 06:27 PM

Originally posted by siggi84
Hello

I Have been working out now for 1 1/2 year. I�m now making my own workout program, and I need some help. I have seen great resaults on my arms, legs, and chest but I have been in trouble getting great V-Shaped back( I probably need wider back and shoulders, and smaller waist, but I�m not sure what�s the best way to train(How often should I train, how long time?, what exercises, how should I split the workout? how many sets and reps?...). Can anyone help me, please?.

Another thing I whas thinking about was how to train the Abs. Many or few reps? what do you think?

I can work out very much if I have to, I�m just in school and i�m only busy 8:00 AM - 2:00 AM... So I have enough time, both before and after school.

Pleast help me
Siggi84

If you want to keep our small waist don't go too heavy on squats or deadlifts as these exercises will increase the thickness of your waist. Do plenty of pullovers that will get your ribcage largening up pretty good. Pull ups are excellent by the way.

**Crazee_786** · 08-21-2002, 04:01 AM

Originally posted by acutofcoleman

If you want to keep our small waist don't go too heavy on squats or deadlifts as these exercises will increase the thickness of your waist. Do plenty of pullovers that will get your ribcage largening up pretty good. Pull ups are excellent by the way.

how can somone not go heavy on these? i mean, do the lower reps really thicken the waist???? what rep range should i use?!

**acutofcoleman** · 08-21-2002, 06:42 AM

yes those execises will increase your waist size if you do them heavy continuously, it even says so on this site, if you go to the front page you will see an article called "Dem Bones" check it out. I do 8's and at the end I do a drop set totaling about 16.

**siggi84** · 08-22-2002, 08:59 AM

Originally posted by acutofcoleman

If you want to keep our small waist don't go too heavy on squats or deadlifts as these exercises will increase the thickness of your waist. Do plenty of pullovers that will get your ribcage largening up pretty good. Pull ups are excellent by the way.

uhu..... My favorites Exercises

**acutofcoleman** · 08-22-2002, 09:26 AM

I'm not saying don't do them at all I'm saying don't do them too heavy too often. Go heavy on squat and deadlift once every 2-3 weeks.

**HighPeak** · 08-22-2002, 07:59 PM

ya going heavy on those exercises will thicken your waistline up, but really I think its a lot cooler of a look than the V shape. I saw a dude at a store a few weeks back in a football collared shirt. This dude had very little V shape but he was built it was scary, he was wearing at least a size large shirt with arms busting out. I dunno a dude with a V shape doesn't give that same powerful look.

Just my opinion

**acutofcoleman** · 08-23-2002, 06:27 PM

thing is they're not gonna buy that one at the olympia

**John Henry** · 08-23-2002, 06:53 PM

Kaz always did,and still does look more intimidating than Arnold.

**X_DS~Grrrr...** · 08-23-2002, 09:19 PM

Kaz is a freak. V backs can be very impressive IMO. I also think the massive shoulders powerlifter look is very impressive too.

**brandon194** · 08-25-2002, 10:23 AM

I have a small waist, and deadlifts are what gave me my V shape. I am not beast by any means, but I have packed on enough mass on my small frame to give a destinct V shape. So far I have experiences no size increase in my waist. I just wear a belt on anything except for warm ups. In addition military presses will help by widing your shoulders.

**acutofcoleman** · 08-25-2002, 05:09 PM

once again for the people who did not listen, I'm not saying don't do them, I'm saying don't do them heavy all the time.

**Crazee_786** · 08-25-2002, 05:15 PM

Originally posted by brandon194
I have a small waist, and deadlifts are what gave me my V shape. I am not beast by any means, but I have packed on enough mass on my small frame to give a destinct V shape. So far I have experiences no size increase in my waist. I just wear a belt on anything except for warm ups. In addition military presses will help by widing your shoulders.

why do u wear a belt??? you should allow your body to build up its own torso belt, which is miuch better than artificial aids

**Yeti** · 08-25-2002, 05:27 PM

If you are doing pull-ups and Deadlifts then with good form and with enough weight then you will develope an awsome back
Through in some type of row to really fry the thing if you want, try bent rows or dumbell rows but make sure deadlifts and pull-ups are always in your back routine

**acutofcoleman** · 08-25-2002, 05:39 PM

I agree you shouldn't wear a belt unless you need it, wearing the belt continuously tight can cause prostate problems, which makes sense I spose. I don't know many people who come across this though.

**brandon194** · 08-28-2002, 10:45 AM

Originally posted by acutofcoleman
once again for the people who did not listen, I'm not saying don't do them, I'm saying don't do them heavy all the time.

The more overload, the more growth, it s just that simple.

"why do u wear a belt??? you should allow your body to build up its own torso belt, which is miuch better than artificial aids"

Because I am a powerbuilder I want both strength and appearance. I have decided to keep my waist small by using the belt.

"I agree you shouldn't wear a belt unless you need it, wearing the belt continuously tight can cause prostate problems, which makes sense I spose. I don't know many people who come across this though."

Prostate problems from wearing a belt twice(squats and deadlifts) a week on and off for a total of
maybe five minutes each day? That is just crazy.

**tre14** · 08-28-2002, 12:34 PM

Originally posted by siggi84
I have been working out 4 days per week.

Split:

Day 1: chest/triceps
Day 2: shoulders/abs
day 3: rest
day 4: back/biceps
day 5: rest
day 6: legs/calves/forarms
day 7: rest

I do 18-25 sets per day, and 3-4 sets per exercise, and 5-8 reps per set.

With thanks
Siggi84

i dont think you should train shoulders and chest so closely together. chest exercise use the anterior deltoid.

**acutofcoleman** · 08-28-2002, 01:54 PM

[QUOTE]Originally posted by brandon194
[B]

The more overload, the more growth, it s just that simple.

"why do u wear a belt??? you should allow your body to build up its own torso belt, which is miuch better than artificial aids"

Because I am a powerbuilder I want both strength and appearance. I have decided to keep my waist small by using the belt.

"I agree you shouldn't wear a belt unless you need it, wearing the belt continuously tight can cause prostate problems, which makes sense I spose. I don't know many people who come across this though."

I'm a power builder too I thought you wore the belt all the time, sorry. Thing is do the heavy **** for 2 weeks and then the high rep **** for 2 weeks, just to alternate the excercises and the way you do them. Works for me but do what works for you.

Thread: How to get V-Shaped back?

Thread Tools

Search Thread

How to get V-Shaped back?

This is going to be difficult

Re: This is going to be difficult

Re: How to get V-Shaped back?

Re: Re: How to get V-Shaped back?

Re: Re: How to get V-Shaped back?

Re: Re: This is going to be difficult

Bookmarks

Bookmarks

Posting Permissions