A couple of questions from a lurker

[sicklyscot]

Hey all,

I've been lurking these boards for some time now and have been trying to absorb and try out everything that I read to become a better, educated worker outer-er ... Anyway, I have some questions for you guys and am hoping y'all can answer..

1. I've been reading that you need between .7 and 1 gram protein for every lb you weigh. This is a lot of protein so whats the best way to get it? I've thought about protein shakes, but i'd still need to drink like two of them a day atleast, at which point i'd probably not want to eat the closest meal cause i'd be full. Any insight or suggestions?

2. i'm looking to broaden my chest a little. My lats extend from my frame nicely, but my chest does't. I've been looking for that v shape from the front and well..it's not working just yet.

3. How can I target the MIDDLE of my back (between my shoulder blades)?

4. What are some lower back exercises besides back extensions and dead lifts?

I am 6 foot and weigh 175 lbs. I probably have somewhere around 15-17% body fat, although that is not confirmed.

Thanks for all your help!

here are some pics for the hell of it
Front
side
back

[Firehawk]

First just let me say ask thousands of questions, it's the only way you will ever learn.

1. It's .7 to 1 g per lb of LBM. Don't feed the fat bro. That's if you wanna maintain. Eat more if you want to bulk (eat big, lots of carbs too).

2. To get that nice V shape you need to make sure your waist is small and your shoulders are wide...then it really looks nice. Wide grip pulldowns for back width, or wide grip pullups if you can do them. Do heavy chest work, thats about all I can tell you. Gotta be consistent and eat big to put muscle on, AND LIFT HEAVY. Don't be afraid of lifting heavy.

3. Middle of the back can be targetted by heavy reverse grip (palms facing you) close grip chinups'. Just like a pullup just turn your hands around so palms facing you and put the hands as close together as you can. If you can do actual chinups with bodyweight, then put a weight belt on and hang plates off you. Back should be vertical or real close to it when doing these.

4. Reverse Hypers, Cable Pull-Thrus, Heavy Good mornings will hit it. These are great, especially teh first 2. Deadlifts should be in your routine, or some variation of them. Rack pulls are another great lower back exercise.. Go heavy heavy heavy, this will make your back grow.

I got great videos for you if you don't know what reverse hyper extensions or cable pull thrus are. Also have good videos on deadlifts, good mornings, just about any big compound movement a powerlifter would do lol.

[Vas85]

Originally Posted by Firehawk

First just let me say ask thousands of questions, it's the only way you will ever learn.

Thats the beggining of the best advice given to you sofar, and for your question number 2, to develop a nice wide chest i find the best is a combination of Dumbell Benchpress, Dumbell Flyes (don't go too heavy, dont want to tear anything, find a weight that is comfortable) and doing heavy weight on the Peck Deck and letting it stretch you out all the way.

Looks like you also have a good frame to build nice muscle on, so just ask questions, focus on executing proper form during all your workouts and work all bodyparts and your set .

[sicklyscot]

Thanks for the reply guys!

My chest exercise consists of flat bench, incline and decline barbell presses and the fly machine. I switch up the order each week just to throw my body off. If I were to introduce dumbbell presses, where should I do them in this routine?

Also, I forgot to ask, what is the best way to target your rear deltoids?

[cursor]

Reverse flyes
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