The ‘classic V-shape’ is something that even today is a look that men still aspire to achieve, and why not!? Broad shoulders and back and a tight waist with a good set of abs looks awesome!!
Getting broader shoulders
You getting broader shoulders will be somewhat limited by the length of your clavicle (collar bone) but this doesn’t mean your muscle gains are limited!
The muscles you want to target for getting wider are the medial (middle) heads of your deltoid muscles.
Your deltoids sit at the top of your arms and the medial head is responsible for lifting your arm laterally away from the mid line of the body. So if you want to stimulate this muscle to grow, that is the movement you need to perform. LATERAL RAISES
so try this:
German volume training variation; lateral raises
5 sets. 10 reps lateral raises 5010
Drop the weight by 5-10%
5 sets. 10 reps lateral raises 2012
At the end of the final set drop the weight by around 40-50% and do another 25-30 reps.
Enjoy trying to lift your arms after this workout!
Getting a tighter waist
Getting broader and broader shoulders will in itself make you waist look smaller. But if you want a nice tight waist you will have to reduce body fat & also ensure you have a tight transverse Abdominus (your deep core, postural muscles).
The Stomach Vacuum is an isometric contraction (contract & hold without moving the) of the Transversus Abdominus and is a fantastic exercise for knocking off inches of your waist measurement.
To perform the Vacuum go down onto all fours (hands and knees) and exhale all the air out of your lungs, completely (to create an internal vacuum). Now use this vacuum & suck your stomach in as much as possible, (visualize trying to get your naval to touch your spine) and hold.
So try this:
At the end of every workout
4 sets of 30 second vacuum’s on hands and knee, progressing up to kneeling.
Getting wider lats
Wider lats will finish the V-shape look from behind. There is nothing more impressive than a well sculpted back. A stronger back will also improve your posture (pulling your shoulders back to make them look broader).
So try this:
Alternating reps of close semi supinated grip (hands facing each other) pulldown & sternum pulldowns. For your first rep sit straight up right & pull the bar to your upper chest. For your second rep, as you pull the back down lean back and let the bar travel down to the middle of your chest. Continue alternating these for a total or 10-12 reps, make sure you pause and contract at the bottom of every rep.