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The V-Taper workout and diet plan



Who doesn't want broad shoulders and curved lats that result in a narrow but firm waist? Achieving V-Rejuvenation consists of three main components:

  • A Basis of Strength
  • Point Specific Hypertrophy for Your Lats and Medial Delts
  • Adequate Slenderness

The Best Way to Get There? A specialization program like this. As a bonus, I will implement a nutritional program to promote your success. But first, let's take a closer look at these three keys.

Key One: A Foundation of Strength

Without an impressive foundation of strength, no impressive physique will be built. Heavy compound lifts, especially overhead presses, pulling up and deadlifts, are the cornerstones of V-Taper body training.

These provide the tension needed to build dense muscles and activate the maximum number of muscle fibers to accelerate growth. More importantly, building an impressive top-end force builds a body that is actually as strong as it looks.

Key Two: Point Specific Hypertrophy Work

This is bodybuilding style work to highlight the muscles that really make a V-rejuvenation.

Shoulders

Your front delts get a lot of work with overhead and horizontal pressure movements. While these composite movements are a pillar for building a V-cone, we'll spice up your workout with a number of variations on the side and rear Delt build. This emphasis helps improve your posture, balance the muscle development of your lats, and increase the width at the top of the V.

Lats

Well-developed lats are a must to highlight a slim waist. While vertical pulling exercises such as pull-ups are essential for building the V-taper, it is important to remember that the lats support the internal rotation. If you overemphasize exercises that rotate your humerus internally, you will exacerbate the caveman’s posture, wrap yourself around your shoulders and minimize the upper “V”, so to speak.

To balance your body, we add a constant dose of horizontal pulling movements such as rows to pull the shoulder blades back. They improve posture, reduce shoulder dysfunction and improve V-rejuvenation.

Abs

You must be slim to maximize V-taper. A smart plan includes exercises that target "anti-movements" and provide a pillar of stability for performance and injury prevention while adding a little meat to your rectus abdominus. For additional volume, we combine anti-movements, training for individual limbs and flexion-based abdominal muscle training.

Key three: Adequate slenderness

No body will stand out if it is hidden under some layers of body fat. Sure, you can still look athletic or strong if you carry a little more weight, but your "V" doesn't have a chance to rejuvenate if the size of your waist matches the size of your shoulders. [1

9659008] Much of this component depends on the diet, and you will see what I suggest in the end. So do not click when you have received the training program. Also read the nutritional recommendations.

V-Taper Program

The V-Taper Program is a specialization program that consists of five separate training days. Take a look at:

  • Two days focusing on vertical push-pull exercises
  • Two days focusing on horizontal push-pull exercises
  • One day focusing on legs

This program will take place on best carried out at times as a 6-8 weekly specialization phase between more balanced programming. Think of this as a specialization phase, not a long-term thing. Your elbows and shoulders benefit from a volume reduction.

When you relax afterwards, you will notice increased muscle growth due to supercompensation in the days and weeks after the V-Taper specialization.

Just like that, the program will help you build muscle in the right places.

Four Ways to Trigger Muscle Growth

1. Technical Mastery

Exercise selection and repetition schemes are important, but meaningless without careful attention to the execution of each repetition. If building muscle is the goal, you need to maximize the tension with each rep and focus on building a mind-muscle connection.

At the start of the program, decrease the weight you would normally use and slow down your eccentric (lowering) phase and focus on pushing the target muscle. When you have mastered an exercise, add the load.

2. Heavy weight

You use huge sets with high weight, moderately low repetitions and automatically regulated rest periods. If you set up the training in this way, you can add more volume due to the heavier weights and rest just long enough not to let the weight drop over the course of the sets. This provides significant mechanical tension to trigger growth.

3. Mechanical tension

This is probably the most important factor for building muscle. Tension refers to the strain on a working muscle over a period of time. The problem is that most lifters only associate mechanical tension with heavy compound lifting. However, to maximize growth, we need to focus on a variety of muscle contractions, not just heavy or explosive lifting.

In one of the following workouts you can, for example, increase the tension through partial repetitions and eccentric breaks. In another case, you can use huge sets to increase tension through higher weight, along with pauses during repetition, ROM manipulation, and partial repetitions.

You will find that almost every exercise has some form of tension manipulation technique that will help you get more out of every elevator.

4. The Pump

One of the keys to building a large, dense muscle is to send as much nutrient-rich blood as possible into the muscle you are targeting. The heavy giant sets will help, but you'll add some brutal finishers at the end of the session to fill those muscles with blood and stimulate more repair and growth.

V-Taper schedule

  • Day 1: Upper body (horizontal)
  • Day 2: Upper body (vertical)
  • Day 3: Lower body
  • Day 4: OFF
  • Day 5: Upper body (horizontal)
  • Day 6: Upper body (vertical)
  • Day 7: OFF

Weeks 1-3

Horizontal Upper Body Training

Exercise Sets Repetitions Rest
A1 Barbell Bench Press 4 5
Push your shoulder blades down and back and head the one bench by "rowing" the bar to your chest.
A2 Pull the band apart 4 25 2 min.
Tighten your abdominal muscles and keep all movements upright by pulling the shoulder back. Do this in the second way shown in the video, not the first.
B1 Single arm row with pronated-grip dumbbell 3 8-10 1 min.
Focus on Move your elbow towards your hip and maximize the tension on your Bib. At the end of your row, gently pull your elbow in as if you were wrapping it around your back to further compress your bib.
B2 Alternating dumbbell incline bench press 3 8-10 1 min.
C T-Bar Row 3 10 1 Min.
D Dip 2 6-8 [19659076] 1 min.
E1 one and a half repetition inverted series 3 12 30 sec .
Pronounced handle, elbows flared. Lower all the way down, row halfway, back down, and then up to get a full iteration.
E2 Rear Delt Flye 3 12-15 30 sec. 19659061] Don't pull your shoulder blades back! This relieves your back delts and emphasizes your traps.

Vertical Workout of the Upper Body

Exercise Sets Repetitions Break
A Bottoms-Up Kettlebell Press 2 6 45 Sec.
To maximize tension, "squeeze" the handle of the kettlebell throughout the set.
B Chin-up 4 ] 4-6 90 sec.
Imagine pulling your elbows into your waist pack to squeeze your lats with each rep.
C1 Seated dumbbell shoulder press 3 8 ] 90 sec.
4-1-1-1 pace (four seconds to lower, one second down, one second to pull up and a second up). Don't knock the dumbbells up together.
C2 Lean-Away Lat Stretch 3 30 sec. 1 min.
Grab a dumbbell or squat. Move your hips to the side you want to stretch. Stretch 30 seconds per side.
D 2: 1 accented eccentric lat pulldown 3 6 90 sec.
E1 Lean-Away Lateral Raise 3 8 [19659073] 0-30 sec.
E2 Dumbbell side elevation 3 8 0-30 sec.
E3 Shoulder circle from front to back [19659076] 3 [19659073] 8 0-30 sec.
E4 shoulder circle, from back to front 3 8 1 min.
F Jackknife Pull -Up [19659056] 3 Error 1 min.
Use a 4-1-1-1 tempo and push the hell out of your lats with each iteration.

Lower Body (Maintenance) [19659051] Exercise Sets Repetitions Break A Squats 3 6 2 Min. 2- 3 Warm up perform sets as needed, then three progressively heavier sets. B1 Barbell Hip Thrust 3 8 1 min. Hold for two seconds with maximum contraction on each rep. B2 Elevated side plank 3 45 sec / page [1965657676] 1 min. C Snatch-Grip RDL 3 [19659076] 10 1 Min. D1 Dumbbell Walking Lunge 3 6 / Bein D2 Hollow Body Hold 3 45 sec. 1 min . E1 Kneeling cable crunch 3 12 30 sec. E2 Sprinter Sit-Up (completely flatten each repetition) [19659073] 3 12 30 sec.

Upper body (horizontal)

Exercise sets Repetitions Quiet
A Cable Rope Facial 3 15.12.10 0-30 sec.
B1 Row of dumbbells with split posture (walking hard, buckling up) 4 6 1 min.
B2 Weight bench press 4 8 1 min.
Use a pace of 3-1-1-1 (three seconds to lower, one second down, one second to pull up and one second up) and clatter the dumbbells at the top not together.
C Hammer strength or barbell-supported row 2 12 1 min.
D1 Ring Iso-Hold to Row 3 10.8 , 8 1 min.
Do a Hold for 15 seconds first, then do the repetitions listed.
D2 Ring Push-Up (pause at maximum contraction for 2 seconds) 3 8-12 1 min.
E1 breast-assisted Tilting 3 12 45 sec.
E2 Dumbbell Swing 3 [19659076] 25 45 sec.

Upper Body (Vertical)

Exercise [19659051] Sets repetitions pause
A half-kneeling cable scapular slide [19659076] 2 12 45 sec.
B barbell overhead press 4 4-6 90 Se c.
Perform 2-3 warm-up sets as needed, then four progressively heavier sets.
C Pull-Up (Put the lats in your hip pockets with each repeat) [19659076] 3 8-10 1 min.
D1 Arnold Press 3 10-12 1 min.
D2 Lean-Away Lat Stretch 3 30 sec.
E Breitgriff- Lat pulldown 4 8-10 1 min.
3 seconds eccentric. Remember to pull your elbows into the back pocket.
F1 Lift dumbbell L-side 3 8 45 sec.
F2 Bus driver (using a 25-pound plate) [19659073] 3 Failure 45 sec.

Weeks 4-6

Horizontal Upper Body Training

Exercise Sentences ] Reps Rest
A1 Barbell Bench Press 4 5
A2 Band Pull-Apart 4 25 2 min.
B1 Single arm row with pronated-grip dumbbell 3 8-10 / page 1 min.
B2 Alternating dumbbell incline bench press 3 8-10 / page 1 min.
C T-Bar Row 2 6-8 1 min.
D Dip 2 6-8 1 min.
E1 One and a half repetitions inverted series 4 10 30 sec.
E2 [19659075] Re ar Delt Flye [19659073] 4 12 30 sec.

Vertical upper body training

Exercise sets Repetitions Rest
A Bottoms-Up Kettlebell Press 2 [19659073] 6 45 sec.
B Chin-Up 4 6-8 90 sec.
C1 [19659075] Seated dumbbell shoulder press 3 8 90 sec.
C2 Lean-Away Lat Stretch 3 30 sec./page 1 min.
D 2: 1 accented eccentric lat pulldown 3 6 / page 90 sec.
E1 [19659072] Iso-Dynamic Lateral Raise (Hold 15 seconds) 3 8
E2 Shoulder circle from front to back 3 8 [19659073] 0-30 sec.
E3 shoulder circle, from back to front 3 8 1 min.
F Jackknife Pull-Up 3 [19659073] Error 1 min.

Lowe r Body (Maintenance)

Exercise Sets Repetitions Rest
A Squats 4 6 -8 2 min.
] B1 Barbell Hip Thrust 3 8 1 min.
B2 Elevated Side Plank 3 45 Sec./page [19656576] 1 min.
C Snatch-Grip RDL 3 10 1 min.
D1 Dumbbell Walking Lunge 3 6 / leg
D2 Hollow Body Hold 3 45 sec / Leg. 1965657676 1 min.
E1 Cable break 3 12 30 sec
E2 Sprinter Sit-Up 3 10 / page 30 Sec.

Upper body (horizontal)

Exercise sets Sets Repetitions Rest
A Seilzug-Face-Pull 3 15,12,10 [19659073] 0-30 sec.
B1 Row of dumbbells with split posture [19659076] 4 6 [19659076] 1 min.
B2 Weight bench press 4 8 [19659073] 1 min.
C 2: 1 Accentuated eccentric, breast-worn series 3 [19659076] 8 / page 1 min.
D1 Ring-Iso-Hold to Row (repetitions of 12,10,8, error) 4 [19659076] 1 min.
D2 Ring Push-Up 4 10 1 min.
E1 Chest-assisted inclined shrug [19659073] 3 12 [19659076] 45 sec.
E2 Lying dumbbell swing 3 25 45 sec.

Upper body (vertical)

Exercise sets ] Reps Rest
A Half-Kneeling Cable Scapular Slide 2 12 45 sec.
B Barbell Overhead Press 4 [19659073] 6-8 90 sec.
C Pull-Up 4 8-10 1 min.
D1 Arnold Press 3 [19659076] 10-12 1 min. [19659074] D2 Lean-Away Lat Stretch 3 30 sec.
E Wide Grip Lat Pulldown 4 8-10 1 min.
F1 Dumbbell L-side elevation 3 8 45 sec.
F2 Bus driver, use 25-pound plate 3 [19659073] Error 45 sec.

  Diet

V-Taper Physique Diet

Eat maintenance on your training days, but let the calories fall into deficit on days off. You maintain and build muscle in key areas as you lean out. Here is the basic setting.

Lifting Days

  • Calories: body weight in pounds x 13-15
  • Protein: body weight x 1.2 grams
  • Carbohydrates: body weight x 1.5 grams [19659043] Fat: Remaining calories

Rest day

  • Calories: 20% lower than training days
  • Protein: Body weight x 1.2 grams
  • Carbohydrates: Body weight x 0 , 5 grams
  • Fat: Remaining calories

Need an example? Let's take a highly active 200 pound man:

Lifting Days For 200 Pound Lifter

Based on his body weight, we can determine the following numbers:

  • Calories: 200 x 15 = 3,000
  • Protein: 200 x 1.2 = 240 grams
  • Carbohydrates: 200 x 1.5 = 300 grams
  • Fat: 93 grams

Note on fat: Take your carbohydrates and fat, multiply them by four each. Then add them up and subtract that number from your total daily calories. So you have your daily calorie intake from fat. To find out how many grams that are, simply divide that number by 9 to get your total daily fat gram.

Day off

  • Calories: 3,000 x 0.8 = 2,400
  • Protein: 200 x 1.2 = 240 grams
  • Carbohydrates: 200 x 0.5 = 100 Grams
  • Fat: 115 grams

Let this run for 6-8 weeks and watch your body change before your eyes.


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The X-Physique program



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The athletic aesthetic



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