BUILDING THE PERFECT V SHAPE
One of the most impressive aspects of any physique whether male or female is an impressive V shape. That classic sweep and taper from a small trim waist to a flared lats and impressive shoulders. I am sure you have read hundreds of massive back building and shoulder routines in other magazines, and possibly tried them with little to no results from your efforts. Why? The biggest growth stunting factor is poor form and having no understanding of “Work Ethic”. Basically without going too in-depth you have to perform the exercise with precision and work it damn hard, with ferocious intensity. Trying to lift weights that are far too heavy is a guaranteed recipe to procure puny lats and a slip disc. Surely not a smart way to go but all too often this is seen in gyms across the world. The best place to start is choosing just 2-3 exercises. In many instances you are better to do 2 exercises with perfect form and hyper intensity than 6 lack lustre movements. Remember - Quality over Quantity! So what are the best movements to build the perfect V shape? I will break it down into back and shoulder movements because these muscles provide the foundational of the V taper. Back Exercises: 1. Chin ups or lat pull downs 2. Barbell or T Bar Row 3. Dumbbell Pull Overs. Shoulder Exercises: 1. Side Lateral Dumbbell Raise 2. Upright Rows 3. Shoulder Press That’s it! The magic 6 movements. Oh, did I forget all the fancy cable movements. Yes I did, on purpose so you can actually build a great V shape instead of wasting valuable gym time. So how many sets, reps and how do you structure these movements to get the best bang for your buck? Answer: Super-sets, and Giant Sets. This means you hit one back movement and then jump straight into a shoulder movement with no rest. That’s it, no rest... Just pure hard yakka taking each set to failure for around 10-12 reps. Focus on form, feel the muscle working. If you can’t feel the muscle the weight is either too heavy or your form is off. Don’t swing, sway, rock, fling or do any crazy method to make lifting the weight - EASIER! We are not here to make things easy, we are here to grow and you have to find every conceivable way to make the exercise as hard as you can, not as easy as you can. It is NOT just a matter of moving the weight from A-B over the easiest path. If you are new to weights I would hit 3 sets of 10-12 reps. If you have at least 6 months under your belt of solid gym time you can throw in 1 or 2 drop sets, or descending sets. That’s where you reduce the weight in small increments upon reaching failure. E.g 20kgs, down to 15kgs and the down to 10kgs on say side lateral raise. I have another technique that is for advanced trainers that is super intense yet produces some muscular hypertrophy but I will share this with you in my up and coming book because I want to spend more time and detail on the subject. In the meantime focus on those simple movements, perfect the form so that its impeccable. Forget resting, you do that after you train. Super set and even tri and giant set these movements. For example blast a set of side laterals for your delts, then jump into a set of chin ups, then jump onto the upright rows, then t bar rows. No rest at all. Then continue the same method with the remaining movements. Super set shoulder press with dumbbell pull overs across a bench so you get a nice stretch. Don’t get caught up on the sequence or order. That is irrelevant on the whole muscle growth spectrum. What truly matters is correct form, feel and WORK ETHIC. Smash each set to failure every time. Oops, did I forget to add the photos of some dude doing 10 different cable exercises! Sorry, you won’t find that in this magazine. Stop searching for crazy workout programs that will perform miracles, they don’t exist. You have learn to master the fundamentals and apply focus and work ethic to each rep. Look very closely at your exercise form, make each and every rep count and remember...quality over quantity! Stay tuned, the story continues.