Post: #1

I think the common consensus is that the v-taper is the single bodybuilding benefit which attracts most women or rather broad shoulders (or the illusion of it) in combination with a strong wide back.

My lifting regimen is mostly compound lifts which has very little to do with trying to look better and a lot more to do with feeling better and being stronger.

However, what is the exercises you recommend for v-taper growth? And just as important, with what form do you do them?

My list based on maximum efficiency:

Bent over Barbell Rows (upper back, wings) - done correctly with almost parralel to the ground back

Strict Overhead Press (traps, delts, upper chest) - only leaning back 10% max

Pullups (wings) - full motion, non kipping

Lateral raises (delts) - shoulder blades back, slow movement to 90 degrees, standing straight no leaning forward or jerking

Post: #2

Don't know about exercise, but good posture. Poor posture can easily obscure your "V" shape, no matter how defined it is.

Post: #3

Deadlifts, barbell shoulder presses, rows/pullups.

In that order of importance. From my experience at least.

Post: #4

Wide Grip Chins, db rows

Post: #5

(01-09-2014 04:29 PM)coolstorybro Wrote:  Bent over Barbell Rows (upper back, wings) - done correctly with almost parralel to the ground back

Strict Overhead Press (traps, delts, upper chest) - only leaning back 10% max

Pullups (wings) - full motion, non kipping

Lateral raises (delts) - shoulder blades back, slow movement to 90 degrees, standing straight no leaning forward or jerking

yes you nailed the exercises - lats & shoulders. also reduce your bodyfat.

Post: #6

My favourite back excercise (which will widen your back and give you a v taper):
T bar rows.
http://m.youtube.com/watch?v=j3Igk5nyZE4

Post: #7

This same thread was posted just a few weeks ago:

/thread-31338....ight=taper

Post: #8

(01-09-2014 04:29 PM)coolstorybro Wrote:  I think the common consensus is that the v-taper is the single bodybuilding benefit which attracts most women or rather broad shoulders (or the illusion of it) in combination with a strong wide back.

My lifting regimen is mostly compound lifts which has very little to do with trying to look better and a lot more to do with feeling better and being stronger.

However, what is the exercises you recommend for v-taper growth? And just as important, with what form do you do them?

My list based on maximum efficiency:

Bent over Barbell Rows (upper back, wings) - done correctly with almost parralel to the ground back

Strict Overhead Press (traps, delts, upper chest) - only leaning back 10% max

Pullups (wings) - full motion, non kipping

Lateral raises (delts) - shoulder blades back, slow movement to 90 degrees, standing straight no leaning forward or jerking

Wings? Did you wake up in the 80's?

Post: #9

Other than those already mentioned, sternum chins (Gironda and Poliquin are advocates of these) are great for the whole back if you can do them. I also really like the cable row and don't think it gets the credit it deserves (allows you to really focus on retracting the scapula without worrying about bending over).

Post: #10

All the exercises listed above are great, but if you're going to blow up your back, you should keep the rest of your upper body proportioned with it. I'm not sayin go out and be a bodybuilder, but a guy with a great back but a puny chest looks dumb.

If you end up going all out on your back, make sure you keep up with your bench (flat and incline) and maybe dumbbell flies.

Also, all of this is redundant if you can't get a narrow waistline. Nutrition is as important, or perhaps more so, than lifting, No sense in having a huge back when you have a tire around your waist.

Post: #11

"If you end up going all out on your back, make sure you keep up with your bench (flat and incline) and maybe dumbbell flies."

Good point. Muscular imbalance can lead to injuries and poor posture. The same applies to biceps/triceps, quads/hamstrings, lower back/abdominals.

Post: #12

Chins, chins, variations of chins, more chins, and pullups for good measure.
That's all you need for a v-taper - anyone who tells you otherwise is probably too fat to tell if they have a v-taper.
Go to any barstarzz website (they advocate many chins) and see if they discuss "v-taper" - chances are they don't, it's not even a concern.