Getting a V-tapered back is the prized shape of working out.
What is a V-tapered back?
One of the most coveted demonstrations of fitness proficiency is a V-tapered back. It is aesthetically pleasing to the eye and a key indicator of goodness and wellbeing.
How to build V-Tapered back?
Not everyone has it but it can be built with hard work. There are three main muscle groups to hit, the side or lateral deltoids, the lats and reducing the size of the waist.
Main Exercises
| Exercise | Muscle Group | Primary Focus & Description |
|---|---|---|
| Standing Side dumbbell raises | Side/Latteral Deltoids | This exercise is the primary mass builder. Focus on hypertrophy which is 8-14 reps and a minimum of 3 sets. |
| Cable lateral raises | Side/Latteral Deltoids | Focus on hypertrophy which is 8-14 reps and a minimum of 3 sets. This exercise will build more definition. |
| Wide Grip Upright rows | Side/Latteral Deltoids | This exercise is another good mass builder. Focus on hypertrophy which is 8-14 reps and a minimum of 3 sets. |
| Wide grip lat pull-downs | Latissimus dorsi (Lats) | This exercise is the primary mass builder. Focus on hypertrophy which is 8-14 reps and a minimum of 3 sets. |
| Behind the neck wide grip lat pull-downs | Latissimus dorsi (Lats) | Old school version primary mass builder. Focus on hypertrophy which is 8-14 reps and a minimum of 3 sets. |
| Sit-ups | Front Abdominals | Focus on weight-loss which is 15+ reps and a minimum of 3 sets. |
| Russian Twists | Obliques | Focus on weight-loss which is 15+ reps and a minimum of 3 sets. |
| Standing Dumbbell Side Crunches | Obliques | Focus on weight-loss which is 15+ reps and a minimum of 3 sets. |
| Good Mornings | Lower Back | Focus on weight-loss which is 15+ reps and a minimum of 3 sets. |
| Standing Back Raises | Lower Back | Focus on weight-loss which is 15+ reps and a minimum of 3 sets. |
| Machine Back Extensions | Lower Back | Focus on weight-loss which is 15+ reps and a minimum of 3 sets. |
Reducing the size of the waist
Regarding the abs and lower back: if you are just starting out, it is ok to focus on hypertrophy to build the muscles first, but at some point you have to switch goals to weight loss. If you can achieve this through nutrition, then focus on hypertrophy.
While you can work out endlessly at the gym, a proper focus on nutrition will augment your path to reaching your goals. Training stimulates the muscles to become stronger, become bigger, improve endurance, and recruit more muscle fibres for work, but nutrition supplies the fuel and nutrients needed to support that progress. A proper diet with hydration can help support recovery and performance. Consistency is the key.