One of the reasons why a bodybuilder stands out in a crowd is the V taper body, and for someone starting out in bodybuilding, images of a tight waistline and wide shoulders are particularly fascinating.
The traditional approach of tapering down to a wasp-like waistline with a ripped six-pack is losing fashion in some circles, and some people want to get bigger.
Now there’s nothing wrong with having a formidable physique, however it shouldn’t mean sacrificing symmetry and proportion.
For the rest of you who prefer a smaller size with more pronounced shoulders, there is a way to get an aesthetic physique in spite of challenging genetics.
Here’s how to sculpt your body to get that V-taper look:
Keep in mind that you may not be able to look exactly like your favorite athlete, but with concentrated effort and consistency you can gradually improve your physique to maximise your own genetics.
There is a danger in attempting to duplicate years of hard work and good nutrition with a quick dose of anabolic steroids, which of course presents a myriad of health risks – some of which can be life-threatening.
Read:- Drug-Free BodyBuilding
There are three main muscle-groups involved in creating a V-shaped, muscular upper body. These are lats, deltoids, and abdominals.
Let’s review these muscles and learn how they relate to building the V taper Body
This is your foundation when building a V taper body. You need a wider back when creating good lats and there are two distinct formulas for this; pull-down movements plus chin-ups, and the rowing movements combined with deadlifts.
Pull-down exercises are meant to build width, while the rowing movements build thickness, and you need both to have an impressive back.
Here’s a routine guide that will accomplish both:
- Barbell deadlift – after a light warm up, 4 sets, 5-10 reps
- Pull-ups – at least 3 sets
- Bent over barbell row – at least 3 sets of 10 reps (remember to wear a lifting belt)
- V-bar pull-down – 2 sets of 10 reps
Have you seen images of a wide shoulder with large deltoids? These are basically the hallmark of a great V-shape. It helps when you have a naturally wide structure, but anybody can develop thick, round delts (the type that cap off the shoulders). Start by doing heavy pressing movements followed by some form of leverage raising exercises that target each head specifically.
Also, try going as heavy as you can but without compromising form. You can accomplish lateral raises by raising and lowering but under full control; and not by swinging the dumbbells.
Here’s a simple routine guide:
- Overheard shoulder press with smith machine – 4 sets of at least 5 reps
- Side lateral raise – 4 sets, 8-12 reps
- Bent over low-pulley side lateral – 4 sets, 10 reps
- Seated bent-over rear delt raise with 4 sets of 10 reps
You can alter your approach to ab training to suit what you reckon is most effective for you; however it should be noted that direct oblique training isn’t necessarily the most effective routine.
A good diet plays a major role here, and using weights as resistance to train abs has been proven to increase waistline girth, thus defeating the effort of creating those sexy V-shaped abs.
Here’s a guide that you can try out to tone the abdominals:
- Crunches with 3 sets of 25 reps
- Sit-ups, 3 sets of 15 reps
- Lying leg curls, 3 sets of 25 reps
- Hanging leg raise, 3 sets to failure
Before proceeding with your workout program, take time to prepare a daily meal plan that takes into account calorie counting and protein boost. To determine the right type of diet for your body you may need to talk to a nutritionist; however you should incorporate foods like brown rice, brown pasta, oats, vegetables, green leaves, and fruits.
Eliminate all processed sugars from your food and use sweetener in your tea and coffee as opposed to refined sugar. It doesn’t taste the same but it’s far safer for you in the long run.
Energy drinks should also be avoided, and in their place you should drink water.
Many of us have trouble adjusting to what is medically proven to be a healthy’’ diet plan but you can tune your mind to view these as the better alternatives when you see the effects of unhealthy eating habits.
Remember you don’t really need to spend hours of gruelling weightlifting in order to get a V-shape taper; you do however need to utilize the time you spend at the gym targeting all the right muscles with deliberate, concentrated exercises that will yield better results.
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