SUMMARY
An attractive physique is crucial for SMV and your appeal. Men respect and listen to you more when you are in shape and women are more likely to choose you. In this guide I will instruct you on how you can realistically achieve this. I would also like to importantly specify that I am an IRL qualified coach & personal trainer - this guide will not include drug/PEDs advice and/or usage as I am a lifetime natty and do not regularly instruct people on gear usage.
Step 1 - Muscle groups
1st Priority : Latissimus Dorsi & Deltoids (emphasis on side delt) - Lats and Delts both hold equal importance for creating a VTaper - The wider your lats, the wider your overall frame looks from the front and back. Developed side delts increase this positive widened effect caused via the lats, greatly enhancing and shape the top of your V.
2nd Priority : Neck & Upper Traps - An undeverdeveloped neck not only makes you look submissive but it can also impact how your facial attractiveness is percieved. Upper traps help shape your shoulders better, create more physique flow and gives your upper body an extremely powerful and capable appearance. - NOTE, if you care solely about aesthetics, do not overdevelop your upper traps - this can ruin the visual appearance of your neck and shoulders, which will greatly negatively impact your VTaper's aesthetics.
3rd Priority : Obliques & Waist (equal importance) - Shredded and tight obliques are ideal, but from a pure aesthetic standpoint, you do not want them bulky and full of mass. The smaller your waist, the bigger your delts and lats look, resulting in a more attractive VTaper. Your waist size is heavily dictated by your genetics, but if you are carrying too much body fat, leaning out can always take inches off of your waist circumference.
Step 2 - What exercises to do
Latissimus Dorsi (Directly add more frame width)
Wide grip pullups - add weight if you are more advanced
Wide grip lat pulldowns - I personally like to do these as a secondary movement after my pulldowns. I use lower weight, higher volume, controlled tempo with full ROM to really get my lats going.
Deltoids - (Overall VTaper enhancer, shape and width)
Front delts (note - front delts receive a lot of growth and stimulation through all form of pressing movements), but isolating them will add true mass for the desired objective, the vtaper. This is the same concept as still training biceps despite them being heavily involved in rowing/pulling movements.
Traditional seated dumbbell shoulder press - Barbells work, but dumbbells allow for greater ROM & isolation, making them more suitable in this context. Barbells are superior for strength and hitting multiple muscle groups more effcieintly.
Side delts;
Dumbbell lateral raises
Cable lat raises
Neck & Upper traps
Shrugs (Moderate volume)
Neck bridges - NOTE, do these controlled and intentional. If you start doing jerky, reckless neck bridges like you are prime Mike Tyson, expect severe spine and postural issues sooner or later.
Farmer Carries (short sets)
Obliques & Waist
Side planks - stimulates obliques without adding heaps of mass like a heavily weighted Russian twist would overtime.
Hanging leg raises develops your lower abs without overloading your obliques, most people have a 4 pack (top 4) - you want a six pack. Do not solely rely on compounds, islolate and punish your lower abs for the best sixpack your genetics can allow for.
NOTES/FAQ
Yes upper chest, rear delts, biceps, triceps, forearms, quads, calves and everything else holds importance for a balanced and aesthetic physique but in relation to the VTaper, these muscles act as a secondary as this guide purely focuses on the VTaper muscles, what actually causes you to be physically wider - thicker lats do not make your frame wider, wider lats do.
Of course you have to be lean enough for everything to be defined/popping & have the greatest shoulder to waist ratio possible for your specific, individual amount of muscle mass. But it is highly likely that some of you will have to go into a surplus for a period of time, where you will put on heaps of lean muscle tissue, with some fat gain in order to achieve this.
I am a qualified personal trainer with real life accolades within the fitness & sport industry.
Yes your clavicles are extremely important, but the purpose of this thread is not to bash people with narrow clavicles or to cope, but to improve what we have control and power over. If you have narrow clavicles, you can still make your frame wider.
I may create a nutritional based thread with as much detail and content as this in the future, but this thread covers the exercise side, not nutritional. Find your TDEE (https://tdeecalculator.net/) and tweak your surplus, deficit or hit a body recomposition accordingly. If you are small, you must go into a surplus, sacrifice & put on some body fat temporarily so you can come back bigger, better and more attractive in the future - If I do make a nutritional thread, I will cover the importance of protein intake, why you need carbs for weight lifting and optimal results, how and if you might be able to lose body fat & gain lean muscle mass simultaneously body recomp & all of that shit.
Below I will share some images to highlight the importance of neck training
Developed neck vs underdeveloped neck, 3 examples. (same people)
An attractive physique is crucial for SMV and your appeal. Men respect and listen to you more when you are in shape and women are more likely to choose you. In this guide I will instruct you on how you can realistically achieve this. I would also like to importantly specify that I am an IRL qualified coach & personal trainer - this guide will not include drug/PEDs advice and/or usage as I am a lifetime natty and do not regularly instruct people on gear usage.
Step 1 - Muscle groups
1st Priority : Latissimus Dorsi & Deltoids (emphasis on side delt) - Lats and Delts both hold equal importance for creating a VTaper - The wider your lats, the wider your overall frame looks from the front and back. Developed side delts increase this positive widened effect caused via the lats, greatly enhancing and shape the top of your V.
2nd Priority : Neck & Upper Traps - An undeverdeveloped neck not only makes you look submissive but it can also impact how your facial attractiveness is percieved. Upper traps help shape your shoulders better, create more physique flow and gives your upper body an extremely powerful and capable appearance. - NOTE, if you care solely about aesthetics, do not overdevelop your upper traps - this can ruin the visual appearance of your neck and shoulders, which will greatly negatively impact your VTaper's aesthetics.
3rd Priority : Obliques & Waist (equal importance) - Shredded and tight obliques are ideal, but from a pure aesthetic standpoint, you do not want them bulky and full of mass. The smaller your waist, the bigger your delts and lats look, resulting in a more attractive VTaper. Your waist size is heavily dictated by your genetics, but if you are carrying too much body fat, leaning out can always take inches off of your waist circumference.
Step 2 - What exercises to do
Latissimus Dorsi (Directly add more frame width)
Wide grip pullups - add weight if you are more advanced
Wide grip lat pulldowns - I personally like to do these as a secondary movement after my pulldowns. I use lower weight, higher volume, controlled tempo with full ROM to really get my lats going.
Deltoids - (Overall VTaper enhancer, shape and width)
Front delts (note - front delts receive a lot of growth and stimulation through all form of pressing movements), but isolating them will add true mass for the desired objective, the vtaper. This is the same concept as still training biceps despite them being heavily involved in rowing/pulling movements.
Traditional seated dumbbell shoulder press - Barbells work, but dumbbells allow for greater ROM & isolation, making them more suitable in this context. Barbells are superior for strength and hitting multiple muscle groups more effcieintly.
Side delts;
Dumbbell lateral raises
Cable lat raises
Neck & Upper traps
Shrugs (Moderate volume)
Neck bridges - NOTE, do these controlled and intentional. If you start doing jerky, reckless neck bridges like you are prime Mike Tyson, expect severe spine and postural issues sooner or later.
Farmer Carries (short sets)
Obliques & Waist
Side planks - stimulates obliques without adding heaps of mass like a heavily weighted Russian twist would overtime.
Hanging leg raises develops your lower abs without overloading your obliques, most people have a 4 pack (top 4) - you want a six pack. Do not solely rely on compounds, islolate and punish your lower abs for the best sixpack your genetics can allow for.
NOTES/FAQ
Yes upper chest, rear delts, biceps, triceps, forearms, quads, calves and everything else holds importance for a balanced and aesthetic physique but in relation to the VTaper, these muscles act as a secondary as this guide purely focuses on the VTaper muscles, what actually causes you to be physically wider - thicker lats do not make your frame wider, wider lats do.
Of course you have to be lean enough for everything to be defined/popping & have the greatest shoulder to waist ratio possible for your specific, individual amount of muscle mass. But it is highly likely that some of you will have to go into a surplus for a period of time, where you will put on heaps of lean muscle tissue, with some fat gain in order to achieve this.
I am a qualified personal trainer with real life accolades within the fitness & sport industry.
Yes your clavicles are extremely important, but the purpose of this thread is not to bash people with narrow clavicles or to cope, but to improve what we have control and power over. If you have narrow clavicles, you can still make your frame wider.
I may create a nutritional based thread with as much detail and content as this in the future, but this thread covers the exercise side, not nutritional. Find your TDEE (https://tdeecalculator.net/) and tweak your surplus, deficit or hit a body recomposition accordingly. If you are small, you must go into a surplus, sacrifice & put on some body fat temporarily so you can come back bigger, better and more attractive in the future - If I do make a nutritional thread, I will cover the importance of protein intake, why you need carbs for weight lifting and optimal results, how and if you might be able to lose body fat & gain lean muscle mass simultaneously body recomp & all of that shit.
Below I will share some images to highlight the importance of neck training
Developed neck vs underdeveloped neck, 3 examples. (same people)
