Back Workout for Building a V-Taper
Aesthetics were the main focus of bodybuilding in the golden era. The advent of science and enhancement drugs took the battle from aesthetics to muscle mass and size. While the fads come and go, the golden era aesthetics will stay forever.
The love for the golden era V-taper and natural aesthetics has brought about starting the Classic Physique division in the Mr. Olympia competition. Nothing appeals more in a well-crafted physique than the good old V-taper and we’re here to help you build one.
Exercise 1 – Pull-ups – 50 Reps
We’ll be focusing on the old school exercises in this workout. We will start the workout with 50 pull-ups. Take as many sets as you need to complete the 50 pull-ups but try to hit failure with every set.
Exercise 2 – Superset
– Bent Over Barbell Rows – 3 Sets 20, 15, 10 Reps
– Seated Pulley Rows – 3 Sets 10, 15, 20 Reps
The rows build the thickness in the back while the pull-ups and pull-downs help in building wide lats. Use lifting accessories to eliminate the grip strength while performing the exercises as your grip is prone to give up before your back.
Focus on building a mind-muscle connection and contract your back with every single rep. While performing the seated rows, lean forward to give your lats a stretch, but don’t lean back and maintain an arched back while rowing towards your body.
Exercise 3 – T-Bar Rows – 4 Sets 15, 12, 10, 8 Reps
The T-bar rows are where it gets down and dirty. Go heavy on the rows while maintaining a strict form. If you don’t have a T-bar row machine at your gym, put a barbell in the landmine rows position and use a v-handlebar to row the barbell.
A good back workout should be as taxing as a brutal leg workout. Your back is the second biggest muscle group after your legs and building a v-taper will require you to put all you’ve got into every exercise.
Exercise 4 – Giant Set
– Pullovers – 3 Sets 15, 12, 10 Reps
– Front Facing Lat Pulldowns – 3 Sets 15, 12, 10 Reps
– Behind the Neck Lat Pulldowns – 3 Sets 15, 12, 10 Reps
The giant set will be focused on building the broad wings. In the first set, lie down across a flat bench and perform the first set with 15 reps. Don’t bend your elbows throughout the movement as doing so will recruit your pectoral muscles.
After the pullovers, we switch over to the front facing lat pulldowns and then move onto performing the behind the neck lat pulldowns. These three are the most effective exercises when it comes to building wings you could fly with.
Exercise 5 – Barbell Shrugs – 3 Sets 30, 20, 10 Reps
Trapezius muscles (or traps) are one of the most abused muscles when it comes to training them in the gym. Performing shrugs is fairly easy, all you need to do is stand with your feet shoulder width apart, grab a barbell, maintain a slight bend in your elbows and lift your shoulders to your ears.
Many people mess up by letting their egos get in the way and go too heavy on this exercise. Pause at the top of the movement and squeeze the living hell out of your traps with every rep.
Exercise 6 – Behind the Back Machine Shrugs – 3 Sets 10, 20, 30 Reps
We’re not leaving any stones unturned with this workout and will not settle for anything less than a golden era v-taper. The trapezius muscle is majorly on our backs and behind the back shrugs can help us train it efficiently.
Using a machine for this exercise puts constant tension on the muscle which a vanilla barbell can’t do. If you’ve put everything into this workout, by the end of the 30 reps, your back should be on fire.
Who do you think has the best V-taper? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.