How to Get the Bodybuilders “V” Shape
July 24th, 2009. Published under Muscle Building. No Comments.
Lots of images come to mind when you think of a fit, built person, but the overwhelming majority will see the “V”. Here’s how to get it fast.
It helps visually if your waist is smaller than your upper body to begin with. If it’s not than weight loss will be something you will have to do to assist in obtaining the bodybuilder V. Its almost impossible to lose fat and build muscle at the same time. Having said that one of the groups that CAN do this a relative beginners. People that have not begun to tap their bodies muscle building potential can see growth almost immediately and by starting any kind of weight lifting routine, the extra activity will result in a net calorie shortage. This results in fat loss.
But if you don’t have a belly to begin with then you are but a few weeks away from having a great physique. The wedge shape body is created mostly by the combination of a smaller waist and developed latisimis dorsi muscles. Also known as “lats” or “bat wings”. When these muscles are developed you have a V shape front to back and left to right.
Most people have under developed lat muscles due to the fact that in everyday life the movements required to develop them are not ones that are made often. The upside to this is that they respond very quickly to any heavy work in a hurry. Also the lats are the largest muscle group of the back, and one of the largest in the entire body meaning any growth here really impacts your appearance.
The two exercises that will have they fastest effect to your lats are seated rows and lat pull downs. I would also add wide grip chin ups to this routine, but they are an advanced move, so until you have a base of back work they won’t have a great impact. Do 5 pyramided sets of 6-8 rep of each of these two exercises three times a week. The real secret move is to flair your lats as you do the negative on both exercises (use your lats to fight the release on each rep). Add the pull up after a couple weeks of back work doing as many sets as required to do 20 pull ups. As you get stronger increase all weights of course, keeping rep count low, and add reps to the pull ups.
In a relatively short time your back muscles will explode with growth giving you the bodybuilders V.
Steve Robbins has been a fitness enthusiast his entire adult life. He can bench double his weight and run a marathon, all at 52. Editor and main contributor to http://www.muscleandhealth.org where Free weight lifting routines, beginner - advanced and muscle building supplements can be found.