Training for the Ultimate V-Taper!

Posted July 12, 2010 by

One of the most jaw-dropping looks a weightlifter can achieve is a well-proportioned “v-taper.” From the capped-off width of the shoulders extending down a chiseled back to a streamlined waist, there’s nothing more impressive than a body that triangulates from wide shoulders to a slender waist, creating a body shape that drips with onlooker-envy.

The best way to achieve the v-taper is to follow a program designed specifically to accentuate the upper portion of your torso, while simultaneously slimming the lower portion. Below is a great workout that hits your shoulders, back and core all in one, and can be performed up to two times per week for optimal effect. This workout is equally effective for men and women, just adjust the weight to the maximum amount that you can control with good form.

Assisted Chin-ups

  • 3 sets of 6-8 reps (2-1-2 tempo*)

Cable or Dumbbell Rows

  • 3 sets of 6-8 reps (2-1-2 tempo)

Lateral Deltoid Raises

  • 2 sets of 6-12 reps (2-0-2 tempo)

Rear Deltoid Cable Flys

  • 2 sets of 6-12 reps (2-1-2 tempo)

Pallof Presses

  • 3 sets of 30 sec holds per side

Decline Bench Sit-ups

  • 3 sets of 25 reps (1-1-1 tempo)

Decline Bench Leg Raises

  • 2 sets of 15 reps (1-1-1 tempo)

* tempo is the number of seconds you should take to perform the different movements of a full rep: negative movement-stabilization-positive movement. Negative movements are when the weight is “lowered,” while positive movements are when the weight is “lifted” and stabilization is in between.

Comments on Training for the Ultimate V-Taper! »

  1. Hi there! I was noticing that there haven’t been any blsotogps since November and the same for the FB group. Is this page still active?! I am of Masters age for the 40-45/9 groups and was hoping to find some support out here. Thanks! ~j

  2. Hi Dede,

    It’s true; I have been quite preoccupied with my coaching facility here in Chicago and haven’t had any time to dedicate to this site or my online coaching.

    However, that’s going to change as I have freed up much of my time now that the facility is running smoothly and can refocus on BAP. I know your message was nearly a year ago but if you’re still looking for assistance with anything please shoot me a message on the “Contact Us” page!


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