Do you have a small waist or feel skinny and weak? Or maybe you’re overweight with some unnecessary pounds in your midsection? Focusing on and developing the V taper will help scrawny guys look much bigger and build better symmetry for dudes on the heavier side.
The V taper was a trademark of iconic bodybuilders such as Arnold Schwarzenegger, Frank Zane, and Sergio Oliva. To date, it continues to be in demand and it’s a look that any bodybuilder should aim for. In addition to having a defined chest and abs, achieving the V taper involves working the shoulder and the upper and lower back. Here are top tips on doing the V taper workout to help you get that coveted physique. Now the exercises mentioned below are awesome, but if you’re looking for a product created specifically for this type of look, hgh supplements for men are your BEST bet!
REMEMBER: Contraction Is Key!
This is not the time to slack off when doing these routines. You have to exert effort to retain form and technique is crucial to muscle building. The contractions while doing each movement will provide better effects. Also, controlled, slow motions are necessary to build up the main muscle groups.
- V Taper Workouts for That Perfect V Form
- V Taper Workout #1: Lat Pulldowns
Your back is a very important element in getting that V-shaped form as this makes the visual effect of a V-shaped physique. To get that wide cobra back, you have to build yourself some awfully wide and protruding latissimus dorsi muscles (or lats) as the outer line of the lats is what creates the real visual impact of a V. This workout is perfect for packing on definition and size onto your lats. Doing this exercise in a slower, regulated manner will give you better results.
Tip: The secret is to pull the bar down to the top of your chest by engaging your big lat muscles (not your biceps).
V Taper Workout #2: Chin Ups
The chin-up can be executed in multiple ways for it to work different parts of the lat muscles.
Tip: Both movements are done overhand. The broader grip is aimed to target the outer and upper lats and the narrower grip targets the lower lats.
V Taper Workout #3: The Snatch Lift
Nothing beats the Olympic lifting classic. This V Taper workout is vital in building range in your shoulders and traps and in making sure they’re healthy. The actions for the snatch lift are focused more on explosion than calculated contractions.
Tip: Master these steps perfectly to make heavyweight feel light as a feather:
The Setup – Start with your feet hip-width apart right under the bar. Bend over and grasp the bar with a wide grip – 30-plus inches, depending on your height and shoulder elasticity. You may get into a squat position with your back flat, arms straight, and hips higher than your knees. Look forward.
– Start with your feet hip-width apart right under the bar. Bend over and grasp the bar with a wide grip – 30-plus inches, depending on your height and shoulder elasticity. You may get into a squat position with your back flat, arms straight, and hips higher than your knees. Look forward. The Pull – Lift with your back, glutes, and legs, keeping the bar as close to your shins but not contacting them or your knees as you raise the bar; it will brush your thighs on the way up. When the bar is above your knees, speed up with all your strength as you extend your triple extension (ankles, knees, and hips) rising on your toes.
– Lift with your back, glutes, and legs, keeping the bar as close to your shins but not contacting them or your knees as you raise the bar; it will brush your thighs on the way up. When the bar is above your knees, speed up with all your strength as you extend your triple extension (ankles, knees, and hips) rising on your toes. Receiving The Bar – As you extend, shrug your shoulders and “pull” yourself under the bar, going into a full squat. Once the bar passes your head, turn your wrists over and push the bar to a full lockout by driving with your shoulders and triceps. Your feet may jump out to shoulder width. You’re now in a full squat stance with your torso upright, your arms locked out at the elbows, and the bar right over or a little behind your ears.
– As you extend, shrug your shoulders and “pull” yourself under the bar, going into a full squat. Once the bar passes your head, turn your wrists over and push the bar to a full lockout by driving with your shoulders and triceps. Your feet may jump out to shoulder width. You’re now in a full squat stance with your torso upright, your arms locked out at the elbows, and the bar right over or a little behind your ears. The Stand – After you have secured control of the barbell, stand straight, extending your knees and hips (The bar must always stay right over your ankles and hips.). The snatch won’t be complete until the lifter is entirely immobile. You should target the same goal. Lower or drop the barbell under control.
V Taper Workout #4: Three-Way Lateral Raises
The three-way lateral raises will be great for exercising your shoulders and upper back. The regular and forward laterals aim at your shoulder muscles while the bent raise will target your upper back.
Tips:
- Keep elbows somewhat bent in a fixed position.
- Do not rock your torso back and forth.
- Keep at least minimal resistance on both bands at all times.
V Taper Workout #5: Yates Row
Popularized by Dorian Yates, the Yates Row is an awesome workout for the middle and lower section of the back. As said earlier, slow motions and even stopping when the bar is raised will help isolate your back muscles giving them a great burn.
Tips:
- Start with a lighter weight until you’ve mastered the proper form.
- Squeeze your shoulder blades together at the top of the lift.
- V Taper Workout #6: Overhead Military Press (with bar or dumbbells)
This will work all the 3 deltoid muscles, with a focus on the anterior deltoid. It’s a nice movement for building some solid mass and the foundation exercise of creating broader and larger shoulders. This can be done when seated too.
Tips:
- To start, push elbows forward so your forearms are erect (they should point in a straight line as the bar goes overhead).
- Take a deep breath before every rep.
- Keep abs and glutes braced. Try to grip the floor with your feet.
- Push head forward slightly to get under the bar as it passes your face.
- For heavy sets – start every rep by tilting back a bit (with your abs braced) and push your hips back to power the bar overhead.
- Shrug your shoulders at the top so your traps can help finish the lift.
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