Anyone who is serious about training desires to obtain that aesthetically-tapered body, the kind that creates the illusion of perfectly sculpted shoulders and broad laterals leading down to a thin, tight waist.
The v-taper depends largely on genetics, if those traits were not genetically handed to you then your focus must be placed on musculature features which will visually enhance that hourglass look you desire which is the v-taper. Being able to create a narrow waist to the extent dictated by the anatomy of your body will depend largely on your general fat loss methodologies, you must have diet and training programs that go hand in hand with your goals.
There are many ways and moves to build your v-taper and reach your aesthetic goals. The best way to visually enhance the apparent inconsistency is by focusing mainly on developing wide lateral muscles. The broadest muscle on your back is called the Latissimus Dorsi, it expands in a wing like fashion from your upper arm (humerus) down to your hip (posterior iliac crest). Being able to properly develop this very large muscle brings about a positive cycle of expanding your laterals and contracting your waist, as each muscle perpetuates the other in the opposite direction.
Generally we turn to those who have already reached the physical goals we seek and physically personify the body type we hope to attain. I believe that seeking advice from someone who has been able to achieve quite an impressive physique against all genetic limitations.
Although I was very muscular for many years I had almost no lateral muscle, I did not resemble an action figure but looked more like a bookshelf. I was not going to give up on my goals to have an aesthetically-tapered physique and although it took me years to develop my once nonexistent laterals I was able to reach my goal.
There are four exercise that are a must do on my back day. Do bear in mind that three days out of the week are dedicated to my back and have been for the last two years. It is important to start off at the minimum required amount in order to achieve the adaptation benchmarks. These four exercises are specific moves to build your v-taper.
First Exercise: Triple Pull-Up Superset
Sequence:
- Wide Grip = Ten Reps
- Neutral Grip = Ten Reps
- Reverse/Supinated Grip = Ten Rips
Each grip should have you approaching failure, naturally you will become stronger with each variation that follows.
Tip: It is best to use a pull up device that is free standing, if you need assistance you can use a pull-up machine. If you begin to fail the assisted pull up machine will help you to continue performing full repetitions. It is best to select the assistance level that will give you the most work capacity.
Second Exercise: Seat Elevated Neutral Grip Cable Row
Sequence:
- Four x 8/15 drop set.
If the load modification simply means moving a pin will add some techniques to intensify, also known as drop sets. This is to get simulation throughout fiber types and reach metabolic demands.
Tip: It is best to use an attachment that is a close-grip V-handle, you can use a stepper or any device which is flat and is around six to ten inches tall, place this on top of the bench. This modifies your seat height and creates a natural plane of movement which will begin at your elbows positioned below your rib cage and ending with each oblique being touched by the hands.
Third Exercise: Angle Elevated Neutral Grip Cable Row
Sequence:
- 4 x 15 reps
Tips: A single arm cable should be used, one with a mobile dock that is locked at the very top of the cable column. On the same side as the action arm go down to one knee, this locks your hip and prevents over rotative compensation. The movement should start with the elbow on the same course as your hips, not your ribs. The shoulder and scapular depression should be emphasized, do not emphasize the engagement of the biceps.
Fourth Exercise: Straight Arm Lateral Pull Down/Over
Sequence: The following equipment should be varies with each workout: Cable rope, dumbbell, cable straight bar and cable v-bar. On each variation the elbows angle should be maintained in a soft almost straight position, the concentration in the laterals should be isolated through the eccentric and concentric phases of every repetition.
By incorporating these four moves to build your v-taper into your back routine I can guarantee you will begin to see results. Many factors come into play with these four exercises, you are using various angles to stimulate the lateral muscles, you are managing control factors, you are using a combination of isolated and compound moves and increasing volume throughout various levels of intensity. If you keep it up and faithfully use these moves to build your v-taper you will have the body you desire in no time.
The post 4 Moves To Develop Your V-Taper appeared first on NUTRITION CLUB CANADA.
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