Help building V-shape?

Question

I have a pretty big upper body. I almost got the V-shape down, but I can't fully get it around my hips. Who can I do this?

Answer 1

Congrats, the back is one of the most difficult muscle groups for people to build -- primarily because you can't actually see what you are working and it takes lots of big, heavy, compound movements to stimulate growth.

I think what you are asking is how to get that "flare" through your hips and thighs so that you get that vertical "bow-tie" physique.

I would recommend focusing extra time on big leg movements, especially barbell squats, leg presses and deadlifts. In terms of leg presses and squats, try going with a narrow-leg stance, which emphasizes outer sweep of your quads. You may have to lighten up on the weight, because your balance can be effected by the narrow-stance, but the results are worth the ego sacrifices.

Also, consider incorporating some movements that stress the abductor muscles -- which are the smaller muscle on the outside of your hips which allow you to draw your legs away from each other. You can work these using a seated abducter machine which is common in many gyms or using a low cable cuff attachment and then drawing your leg away from your resting position. I've included link to both of these exercises below.

Also, walking barbell or dumbbell lunges will do a nice job of working both your abducters and adducters (the inner thigh muscle that pulls your leg across your other leg), as well as your glutes, hamstrings and quads. These are excellent mass and definition builders and will improve balance as well.

Finally, remember that your v-taper is only as good as your waist -- keep your midsection as lean as possible with a clean diet and ab work. Combine that with the above exercises and you'll be all set.

Best of luck!

Answer 2

An attractive men's physique will be developed just by dropping extra fat, as well as developing muscle on the zones that need to have it to accomplish a 1.618 proportion of shoulders to waist. Women happen to be attracted to fellas which showcase the adonis measurements. Beneficial exercises include; pull ups, bench press, lunges, squats, sit ups and shoulder press.

Diet will be as essential as working out. Diet must offer adequate amounts of nutritious low fat proteins as well as carbs to power muscle growth.

Answer 3

Don't attempt to transfer a mountain if that's no longer your game. Why no longer start by way of warming up with a hundred thirty five lbs ( a typical Olympic bar with a 45 pound plate on each and every finish.). then upload a twenty 5 pound plate on each and every each and every for the following set (185 whole). Rest approximately thirty seconds to 1 minute as you set one 5 and 2 ten pound plates on each and every facet in guidance of your last set (235 lb whole). On your last set, pass to failure without reference to what number of reps that can be, then instantly take the 5 off of each and every facet and pass to failure once more, then one ten off of each and every facet, and many others. till you get to the common a hundred thirty five. This is referred to as stripping the bar or "railroading". Do this each different again figure out at any time when seeking to expand the quantity of reps you pull, including weight while you'll be able to however not ever on the cost of well variety. As a frame builder, you can also not ever must carry greater than 315 within the lifeless carry. ON your steady again days, stick to bent over rowing, seated cable rows, chins and pull downs. Good lifting. The Arnold Schwartzenegger had a well manner of doing pull ups. He could choose a quantity of reps he desired to whole and without reference to what number of units it took to do it, he did it. Soon, he stated, he determined himself in a position to do increasingly units of increasingly reps. Start with thirty reps. If you'll be able to do ten reps the primary set then you definitely most effective have twenty extra to move. If you'll be able to do six or 8 the following set then most effective fourteen to 12 to do. Wrist wraps that aid you keep directly to the bar possibly a well notion too as for such a lot persons, the grip force offers out earlier than the lat so. The essential factor is, set a target and do what you ought to do to arrive that target.

Answer 4

focus on training your back to make it wider. much easier to build the back then to decrease the size of the waist. bent over barbell rows, dead lifts, and pull-ups are the best for stimulating all of the muscles of the back