the most important letter in the alphabet to a bodybuilder? A capital
"V," as in V-taper. The one made famous by men like
'¦ legends all of them, who displayed a physique capped by round and
full delts that appeared all the more impressive in comparison to a
sometimes impossibly narrow waist.
They knew success
in bodybuilding was all about creating an illusion on stage. And their
strategy is something you can take advantage of, even if you don't
possess the genetic gifts of narrow hips and a wide clavicle structure
(as many of the greatest champions in bodybuilding history actually
don't). Think of it like this: Even if you're wide waisted, you can
still create a dramatic V-taper by expanding your upper body,
increasing the ratio differential between shoulders and abs.
what this plan is designed to do, and it'll have an effect no matter
what shortcomings you may start with. These 12 weeks worth of workouts
involve every major muscle group of your body, but they place extra
emphasis on shoulder and lat width, along with a more compact
midsection. Thus, you'll accentuate your shoulder-to-waist V-taper,
making you broader up top and narrower in the middle.
to earn your "V" in three, as in three months? Give this plan your best
effort, and you'll make the V-taper illusion your reality.
MONTH 1: Foundation Building
In this first month, you'll train four days per week, focusing extra
attention on delts, back and abdominals while hitting all your other
body parts once over each seven-day span.
Follow these general guidelines this month and throughout the program:
Month 1 Training Split
Monday: Back, Biceps & Forearms
Tuesday: Chest, Middle Delts & Abs
Thursday: Thighs, Calves & Abs
Friday: Shoulders, Triceps & Abs
Saturday & Sunday: Off
MONTH 2: Growth Tactics
These next four weeks, you'll drop an off day and work out five days
per week. You'll also switch up exercises both to challenge your muscle
groups and maintain your motivation. Like in month one, you'll train
abs, back and delts more often than the rest of your body, putting
extra emphasis on middle delts to build width at your shoulders, lats
to enlarge your wingspan, and each specific area of your abs to put the
squeeze on your core.
Month 2 Training Split
Monday: Back & Forearms
Tuesday: Chest, Middle Delts & Upper Abs
Thursday: Thighs, Calves & Lower Abs
Friday: Shoulders & Lats
Saturday: Arms & Abs
MONTH 3: "V" For Victory
Get ready for your sprint to the finish line in the final four weeks.
You'll train hard five days per week, with some different exercises and
combinations that'll keep your body off balance and thus responding. By
now, you should be noticing major improvements in strength and muscle
development. At the end of the month, it's time to evaluate '" if you're
happy with the changes you've made, you can move onto a balanced
training program. But if not, there's no reason you can't return to
month 1 and start again, as this plan is solid and can continue to
deliver results over the long haul.
Month 3 Training Split
Monday: Shoulders & Lower Abs
Tuesday: Chest & Triceps
Wednesday: Back, Middle Delts & Upper Abs
Friday: Thighs & Calves
Saturday: Lats, Biceps, Forearms & Abs