How To Build A V-Taper Like Arnold
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Description
Men Do This To Get Ripped:
Hey guys, what’s up! It’s Clark with Six Pack Shortcuts here to hit you with my personal workout to give you a wide back. A lot of guys focus on their chest and biceps because those are show muscles and they can’t really see their back too well, but achieving a “V-taper” is one of the most monumental attributes to creating a symmetrical physique. Training your body for the “V-shape” will give your upper body a wide, dense look which will make your waist size appear smaller. A wide back will help add to the V-taper by expanding the shoulder girdle and making the shoulders wider!
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Workout Breakdown
The 4 exercises within my V-taper workout will be wide-grip pull-ups, dumbbell pullovers, wide grip pulldowns, and bent over dumbbell rows.
1. Wide Grip Pull-ups: Performing the pull-up with a wide grip shortens the range of motion, which means that the back musculature will stay contracted and under tension during the entire movement – Making this an extremely efficient staple for building width to the back specifically. Grab the bar with a very wide grip, and squeezing your lats, pull yourself up.
2. Wide Grip Pull Downs: Grab the bar with the palms facing forward.
As you have both arms extended in front of you at the wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Concentrate on squeezing the back muscles once you reach the full contracted position.
3. Bent over Barbell Rows: Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The barbell should hang directly in front of you as your arms hang perpendicular to your torso. Keeping the torso stationary, lift the barbell to you. Keep the elbows close to the body.
4. Dumbbell rows: Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso.
Pull the weight straight up to your hip, keeping your upper arm close to your side and keeping the torso stationary. Concentrate on squeezing the back muscles once you reach the full contracted position. Lower the dumbbell back to starting position.
Try to complete about 8-12 reps for every exercise
Choose weights that you can comfortably perform at least 12 repetitions with, WITHOUT sacrificing form – If your form starts to get sloppy, move down in weight.
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1:03 – Wide Grip Pull Ups – Keep the grip nice and wide, and flare your lats out.
2:07 – If you have trouble doing this, add a bench under you so you can push yourself up a little bit and then let yourself down slowly.
3:32 – Second exercise: Lat Pulldowns
5:01 – Bent Over Barbell rows.
6:27 – You can alternate the grip overhand or underhand – typically if I go underhand I get a narrower grip so I can feel the lats better. Lower it just past the knee.
7:15 – Overhand grip – you want the bar to hit about the middle of your abdomen. If you can do more than 12 reps, it’s probably too light, but if you can’t reach 8, it’s probably too heavy.
7:45 – What I like to do on some of my exercises are drop sets. You do as many reps as possible at a certain weight until failure, and then drop some of the weight off the bar and do more reps until failure again. You can repeat this until you get pretty low on weight or can’t do anymore at all.
8:42 – Bent over rows – Pick up a weight you can do 8-12 reps with.
11:29 – If you’re wondering how many sets to do, go for 3 sets per exercise. Do 4 if you want to go above and beyond. You can also do 3 sets per exercise, and then if you have enough energy left, go ahead and do one more set of each. If I’m going beyond failure on every single set, 3 sets is usually sufficient.
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If you want to build a ripped toned body now, go here:
Don’t fall into the trap I did when I first started working out by only working your chest and biceps – because that didn’t help me get abs. You have to hit all the muscle groups in a specific way to burn more calories to reveal your six pack. Here’s the plan I used to get ripped abs and hit all the muscle groups while burning fat:
Train Hard,
Clark
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