Monster Guide: V-Taper Workout

The V-Taper is a term used to describe the small waist, broad shoulders and big back look that is known to be the ideal look for bodybuilders and physique athletes. If this is the ideal look for you, then you should be tailoring your training to achieve this. This is exactly what I did leading up to my recent show – I concentrated on bringing up my delts, lat width and lat thickness to give that illusion of a smaller waist.

danbackThese are the specific exercises I used and in my opinion are the best for creating that V-Taper look. Please note: All working sets should be done to complete muscular failure. This means EXPLAIN HERE

Standing side lateral raise

One set, starting with 2.5kg dumbbells and going up in increments of 2.5kg. Complete 4 reps each time until you reach a weight you can’t get 4 reps, then come back down in 2.5kg increments each time.

Seated lateral raise

Complete four sets with 20, 14, 7, 7 reps, reaching failure each set.

Rear delt fly machine

This is done after side delts, so your shoulders should already be fatigued. Do either one all-out set of 15-20 or two sets, 8-10, 15-20 failing every set.

Wide/close grip chins

Complete two working sets and aim for failure at 8-10, adding weight if needs be (slow negative).

Rack chins

Complete two working sets and aim for failure at 8-10, adding weight if needs be (slow negative).

Barbell rows

Complete two working sets of 8-10 or one set of 8-10 then one triple drop set, aiming for 6-8 reps in the first set.

Underhand grip EZ bar rows

Complete two working sets of 8-10 or one set of 8-10 then one triple drop set, aiming for 6-8 reps in the first set.

About the Author

Since the age of 7 when I first stepped foot on a rugby pitch, sport and fitness has been a major part of my life. I went on to play a decent standard of ruby which entailed a lot of different styles of training, on and off the pitch. The importance of fitness was further distilled in me when I joined the Army at the age of 16. The Army’s way of physically training it’s soldiers is very different from civilian PT, you are taught to dig deep and find the courage to never give up no matter how hard the exercise, and you must be seen to be giving 100% effort at all times. I loved the Army’s mentality towards training so I became an Army Physical Training Instructor (PTI). I was fortunate enough to be posted into the gym and my main focus was on preparing soldier’s physically for over sea’s operations. I have lifted weights now for around 8 years, I would say I have been seriously bodybuilding for maybe 2 years. When I left the army and started training at Maxxmuscle gym, home of IFBB Pro Anth Bailes, is when I started bodybuilding. Just talking to the guy makes you want to get on stage and he is defiantly a great ambassador for the sport. The army has always taught me that, to progress you need to have short and long term goals, discipline, and a passion for something. My passion is now the health, fitness and anything associated with them. I love training every single day, I love keeping track of my nutrition every single day, and I love helping people out with less knowledge than myself because I was once in their shoes. After competing in 2014 I became part of the monster supplements team. I consider this a massive privilege to have their backing during my 2015 offseason and further competitions to come.
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