When was the last time you saw someone in the gym that made you stop and stare in awe? Maybe you’re big, cut, and strong, but the other person seems to have something you don’t. Might it be the fabled V-Taper? You know, wide shoulders, wide lats, and a lean midsection? How do you Get That V-taper? Keep reading and find out!

What Is The V-Taper?

The V-Taper is highly sought after by many bodybuilders. As noted, it’s a classic look that emphasizes broad shoulders, wide lats, and a tight waistline. This creates a balanced, dazzling upper body. Of course, you should never neglect the legs. A pair of well-developed thighs and calves can cap off an impressive V-Taper.

Focus On These Muscles

Go For Wider Shoulders

No doubt shoulders require training from multiple angles to ensure complete development. You should make sure you’re working each head and the traps hard. But if width is your goal, focus on the lateral deltoids. 

Think Lat Width

When the talk turns to back development, there’s thickness and there’s width. Of course, you need them both. However, if you're chasing a V-Taper, you’ve got to prioritize width in your routine. 

Trim That Midsection!

Don’t thicken the midsection by using resistance on your ab exercises. Work it hard with exercises that help trim the area. What exercises? Ah, that’s coming up next!

For A Great V-Taper, Use These Exercises

When setting up your routine, make sure you add these exercises. 

For Shoulders:

• Side Lateral Raises
• Upright Rows

For Lats:

• Pullups
• Lat Pulldowns

For The Midsection:

• Stomach Vacuum
• Crunch
• Reverse Crunch
• Leg Raises

Don’t forget that a lean midsection is as dependent on what you do in the kitchen as it is in the gym. 

How To Work These Into Your Routine

Let’s assume you follow a 3 or 4-day split. You can simply put in these exercises at the start of your routine. Additionally, you can add a special V-taper day. This could include any or all of the exercises mentioned. 

Example V-Taper Day Routine

Upright Rows

2 light warmup sets

3 Working Sets x 10 reps - feel free to use rest-pause on all sets.

Side Laterals

1 Drop Set - perform 3 drops x 10-12 reps, then as many reps as possible for the remaining 2 drops. Arnold and the old-school gang used to call these “strip sets” or “descending sets”. 

Lat Pulldowns

3 Working Sets - use rest-pause on all sets. Hold the fully stretched position for a 3 count on the last rep of each set.

Crunch

Reverse Crunch

Done as a superset - perform 3 supersets x 15 reps for each exercise.

All working sets should be done using weights that allow you to fail in the listed rep range. Perform all reps slow and controlled, emphasizing the negative portion of the rep. 

Making The Right Nutritional Choices

Since an impressive V-Taper is dependent on a lean midsection, making the right choices in the kitchen is key. That means a high protein, moderate carb, moderately low-fat diet. Consume roughly 50% of the day’s carbohydrates in the hours around your workout. This should include the majority of any simple carbs. 

Don’t Forget 5% Nutrition!

Of course, there are the basics you need regardless of your goals. This would include a 5% pre-workout, Shake Time protein powder, and our classic amino powder All Day You May. From there, it depends on your goals. If you need to lose excess fat, you need to check out our weight loss products. If your goal is size, well, what a selection! Check out our natural muscle builders, and functional foods (including the delicious Real Meal Protein Bars)! Don’t forget our Core Series (lots of great choices here!) For your post-workout shake, you’ve got Shake Time and Real Carbs (or Real Carbs Rice), or Real Carbs + Protein.

Recap

If you want to get that V-Taper, the tips in this article will help. By focusing on the right exercises, making wise choices in the kitchen, and adding in 5% Nutrition supplements, that V-Taper can be yours in no time!