Sculpt the V-Taper: Build a Bigger, Broader Frame

Ask any new lifter what their goal is, and the and the answer you’ll likely get is “to get bigger and more muscular”. But let’s be honest, only a small number of lifters are able to become so big, that they look like they got out of a cartoon.

So what can the “average Joe” do,  to compete against these guys and their genetics ? Yes, there is a solution. Working hard on specific areas of the body can make you look a lot bigger than you really are, and make bodybuilders that carry the same weight as you look tiny when you stand side by side.

What you need is to create an illusion of size by working on your V-taper. This means prioritizing body parts that contribute to your width, such as side deltoids, lats and quadriceps while still doing a routine for mass. Let’s take a look at a few exercises you can add to your bodybuilding routine that will enhance width.

1. Wide shoulders

Nothing makes you look wider like a pair of well built shoulders – especially well developed side delts.  The side delts can be worked with the well known dumbbell side lateral raises or cable lateral raises (personally, I prefer the free weights over cables).

Another exercise that works the side shoulders extremely well is the wide grip upright row. When done explosively and with a proper weight, It will force the side delts, front delts and trapezius to grow.

The final exercise should be an exercise for mass. I prefer the standing overhead press over the seated press as it tends to activate your back, abs and obliques to in order to stabilize your body during the lift and corrects shoulder imbalances, created from excessive bench pressing.

Related: Best Shoulder Exercises of All Time – 9 Exercises for 3D Shoulders

2.Wide back

Next –  the back. Creating the image of width is all about increasing the size of the lats. This can be achieved with two exercises – chin ups and pull ups.

The difference between the two is that chin ups are done with the palms facing towards the body (increasing the use of the biceps) and the pull ups are done with the palms facing away from the lifter. If you can’t do these two exercises you can substitute them with machine chin ups and pull downs.

3. Large legs

Well developed thighs are the third component of a V-Taper. There is no secret that big thighs are built utilizing  one of the most important bodybuilding exercises – the squat. You just can’t build a good physique without doing squats.

Besides the thighs, squats work the back, calves, abdominal muscles and chest and in addition, they increase the production of anabolic hormones, such as HGH and testosterone.

4. Small waist

Keeping your body fat levels in check is the most important thing if you want to have a small waist. The secret to low body fat levels is the diet. High protein, low carbohydrates and overall calorie control are the keys. Use cardio to speed up the fat burning process.

Related: 40 Things You Can Do To Start Losing Weight and Get Leaner

5. Large triceps

Only a small percentage of lifters are aware that the triceps takes about 2/3 of your arm. Most of them continue to blast their biceps with countless sets. Building a bigger triceps will definitely make you look wider than you really are.

Related: Top 5 Triceps Training Mistakes and How to Correct Them

Here is a sample workout for building a V taper:

Monday – back, biceps, abs

Chin ups – 3 sets to failure
Bent rows/Deadlifts (alternate each week) – 2-3 warm up sets then 2 x 5-8 reps
Wide grip lat pull-downs 2 work sets, 8 reps
EZ curls – 2 sets,8-10 reps
Hammer dumbbell curls – 2 sets, 8 reps
Crunches – 3 sets, 25 reps

Tuesday – chest, triceps, abs

Incline bench press – 3 warmup sets, then 3 x 6-8 reps
Dumbbel fly – 3 work sets, 10 reps
Close grip bench press 3 work sets of 8-10 reps
Dips – 2 sets, 8 reps
hanging leg raises– 3 sets of 10 reps

Thursday – legs

Squats, regular stance – 4 warm up sets, then 1 X 10-12 reps and 1 x 15 reps
Narrow stance leg press – 4 sets of 8 reps
Stiff leg deadlifts – 4 sets of 10 reps
Standing calf raises – 3 warm up sets, 2 sets to failure

Friday – Delts, abs

Standing overhead press / seated dumbbell press –  2 warm up sets, then 2 x8 reps
Wide grip upright rows – 2 working sets, 8-10 reps
Side laterals – 2 working sets, 8-10 reps
Rear laterals – 2 working sets, 8-10 reps
crunches – 3 sets – 25 reps

Do the warm ups with 6-10 reps depending on how you feel. Try to increase the weights every week or at least every other week. After about 7-8 weeks take a week off. Read on to find out more.