Developing The V-Taper
Getting broad shoulders with a smaller waist, creating a v-shape physique is a goal of many people who train. Here’s a quick rundown of how to do it:👇
1️⃣First and foremost, to have one muscle grow bigger than another, you must emphasis it more during training. This can be done with more frequency, weight, reps, sets, or total volume. Since total volume is the best indicator of growth, I suggest using that as the main point of emphasis. Each week try to increase total volume with both your upper and lower body training, but especially your upper body training since that’s the point of emphasis. Specifically in the upper body, growing the lats with movements such as pull ups, lat pulldowns, and rows as well as the shoulders with movements like lateral raises and facepulls is key.
2️⃣Another thing to keep in mind is if you’re training your upper body and lower body with the same frequency and relative volume, they’re going to grow at a similar rate most likely. Therefore, if you’re going for a v-taper look, emphasis upper body training more. Don’t just skip leg day, but don’t crush yourself with lots of volume on that day either. Overall, you want to do more upper body training than lower body training to emphasis a v-taper. An example could be doing lower body 1-2 times per week but upper body 2-3 times per week with a bit higher volume.
3️⃣Something else to think about is doing too much ab work. Of course training your abs will help them grow and become bigger and doing a few ab exercises is good, but eventually too many will thicken your waist, taking away from the v-taper look. An ab roller is a great movement for working the abs and is one I’d recommend doing for most people if possible. Pick maybe 4-5 ab exercises total for the week. An example could be 2 ab exercises on each upper body day and 1 on a lower body day.