I received this question from a chap named Adam:
Hi Adam
Sounds like you’re aiming for more of a ‘V-shape’. Obviously the two components in this are having:
1) A small waist
2) Big everything else.
Simple. So:
1) Reduce your waist
Consider your bodyfat level, sometimes dropping bodyfat will be all you need to add more of a V-taper. Take Propane Athlete Farbod as an example:
Farbod improved his V-taper in 10 weeks by reducing his waist size and adding size to his delts.
Also, don’t make things worse for yourself by doing direct oblique work! This will thicken your waist and reduce your V-taper.
2) Training your upper back
Adding size everywhere apart from your waist will make it look smaller.
Benefits of training your upper back and delts
– Looking like an absolute winner
– Improved pressing strength from increased stability
– Improved posture. Ever seen guys in the gym who you only ever see bench pressing? Notice their posture, and have a bucket handy.
Specifically, adding mass to your upper back and delts (shoulders) will give a pronounced V-taper. The exercises I’d recommend to focus on are:
Chin ups
– This will add mass to your lats – ‘wings’. Work up to using 10 reps with bodyweight, then start to add weight like a boss.
Overhead Press
– Increase your press, and increase your delt size. These will add width to your shoulders, also making your waist appear smaller.
Deadlift
Solid technique is very important for injury prevention – but this is the ultimate mass builder.
Yusef’s diet progress: 82kg – 74kg. Fat loss, regular deadlift training and sufficient volume for upper back helped create this V-taper.
Keep the reps low, keep your abs and lower back tight, and aim for incremental milestones. A good way to do it to make an additional 20kg plate to each side into your next goal: e.g. 60kg, 100kg, 140kg, 180kg, 220kg etc.
Dumbell Row
Another great lats, traps and biceps builder. Do these for high reps, and go heavy.
I’ve seen fully grown men using 20kg for these year-in-year-out. They might as well just be using the weight of your own arm. All of our female Propane Athletes are using at LEAST 30kg for 10+ reps.
Is that not enough for you?
– Add in some lateral raises as a finisher to your overhead press.
– Do chest supported dumbell rows (I’m a big fan of these) for high reps.
– Add some rear delt movements like band pull-aparts for shoulder health and shoulder thickness.
That’s a lot to get on with. Add these movements to your program for at least 6 weeks, train hard, and reap the V-taper.
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