WHAT IS THE V-TAPER?
- Well developed lats and upper back
- Wide and capped shoulders
- Low body fat
UPPER BACK / LATS
- Partner Assisted Activation
- Hold each rep in the peak contraction
WHAT EXERCISES AND LOADING PARAMETERS?
- Heavy, compound work
- High rep / isolation work
- Strongman exercises
1. Heavy, Compound Work
- Bent Over Rows
- Chest Supported DB Rows
- One Arm Deadstop Dumbbell Rows
- Seated or Standing Military Press
- Seated or Standing Dumbbell Overhead Press
- Seated or Standing Press Behind the Neck
- One Arm Standing Shoulder Press
- Arnold Press
- Machine Shoulder Pres
2. High Rep/ Isolation Work
There are a few reasons why higher rep, isolation pump work is more applicable to building a V taper than when trying to emphasise other body parts.
- Rear Delt Variations, e.g. incline rear delt fly, cable rear delt flies, rear delt swings, face pulls etc.
- Side Lateral Variations, e.g. cable lateral raise, dumbbell incline lateral raise, lean away lateral raises etc.
- Modified Press Variation, e.g. Scott press, Bradford press, half rep machine presses
- An overhead pulling variation. Unless you’re very proficient in chin-ups, I’d probably choose a pulldown variation here.
- A high rowing movement. We want to focus on flaring the elbows a bit more on this day when rowing so we can get into the upper back a little more. Exercises like chest supported, machine and cable rows all performed a little higher than normal work well.
- A stretch type movement. I really think a limiting factor in many people’s lat training is the lack of flexibility in the shoulder, and not training in that extreme range. Something like a pullover, or a Gironda stretch row, or even just an extreme stretch as explained here are all suitable options. These should be performed slow and deliberately, with a focus on really opening up the shoulders.
You’ll notice that I’ve used a more straight set approach on this day compared to day 1, where I opted for antagonistic supersets.
3. Strongman Work
After the higher rep work in the back and shoulders, all that’s left to do is some strongman work.