3 Workouts to get that V-shape

If masculinity had a ‘look,’ the classic V-shape would be ‘it.’

Broad shoulders, narrow waist and flaring lats all can make a male physique look heroic and that might be something you’re trying to attain yourself.

 

So here are three workouts to help you achieve that V-shape.

 

Getting broader shoulders

You getting broader shoulders will be somewhat limited by the length of your clavicle (collar bone). But this doesn’t mean your muscle gains are limited.

The muscles you want to target for getting broader shoulders are the medial (middle) heads of your deltoid muscles.

Your deltoids sit at the top of your arms and the medial head is responsible for lifting your arm laterally away from the mid line of the body.

So if you want to stimulate this muscle to grow, that is the movement you need to perform. LATERAL RAISES

Try this:

German volume training variation; Incline cuffed cable lateral raises:

5 sets. 10 reps lateral raises (3010 tempo) 60 seconds rest between sets

Drop the weight by 5-10% if you need to

5 sets. 10 reps lateral raises (2011 tempo) 60 seconds rest between sets

At the end of the final set drop the weight by around 40-50% and do another 25-30 reps.

Enjoy trying to lift your arms after this workout!

 

Getting a tighter waist

Getting broader and broader shoulders will in itself make you waist look smaller. But if you want a nice tight waist you will have to reduce body fat, get rid of bloating and ensure you have a tight transverse abdominus – TVA (your deep core, postural muscles).

Its the muscle you use to pull your belly button in when trying on a new pair of jeans.

The Stomach Vacuum is an isometric contraction (contract & hold without moving) of the TVA and is a fantastic exercise for knocking off inches of your waist measurement.

To perform the Vacuum go down onto all fours (hands and knees) and exhale all the air out of your lungs, completely (to create an internal vacuum). Now use this vacuum & suck your stomach in as much as possible, (visualize trying to get your naval to touch your spine) and hold whilst breathing normally.

Try this:

At the end of every workout

4 sets of 30 second vacuum’s on hands and knee, progressing up to kneeling.

 

Getting wider lats

Wider lats will finish the V-shape look from behind. There is nothing more impressive than a well sculpted back. A stronger back and flexible pecs will also improve your posture (pulling your shoulders back and reducing the ‘anchors’ pulling them down.

Try this:

Neutral grip pull pulldown, face pulls and deep pec stretching

3 sets of neutral grip pulldowns 10-15 reps with a 3011 tempo focusing on trying to pull the bar apart to get maximum recruitment of the lats.

3 sets of rope face pulls 12-15 reps 2011 tempo and deep pec stretching between sets.

 

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Matt Knight is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk.