How a man can achieve a V-shaped figure: training program

Of course, every man wants to create a torso shape in the form of the Latin letter “V”! This is not surprising, because such forms attract women, and also “tell” other men that you are full of strength to fight back. Nowadays, these primitive concepts have faded into the background and a beautiful athletic body with a torso in the shape of the letter “V” is an excellent addition for a person who has a good financial situation, as well as masculine and simply human qualities, such as honesty, kindness, decency and the ability to keep word! This shape of the torso, first of all, is needed for oneself, because it indicates that the man is trained, and therefore healthy.

Can everyone achieve a V-shape?

First, let's understand what makes a V-shaped figure. This shape is created thanks to the development of the latissimus dorsi and deltoid muscles. The round muscles of the back will also be involved in the work. In addition, you need to pay attention to the waist, because a V-shaped torso is created due to the proportions of the shoulders, their width, and waist size.

Simply put, a man’s task will be to develop the deltoid and latissimus muscles, as well as reduce waist size.

Naturally, you need to develop your body while adhering to proportions, which means you should devote time to developing your chest muscles, and also be sure to train your legs. Believe me, many athletes simply do not see themselves from the outside, but they look very comical with a huge developed torso and thin legs. By the way, this type of figure strongly depends on the initial anthropometric data: the ratio of the width of the shoulders, chest and waist, the amount of subcutaneous fat in the abdominal area, as well as the type of constitution.

In ectomorphs and endomorphs, most often, the width of the chest and waist will have approximately the same values, but in mesomorphs the volume of the chest and shoulders predominate over the waist and pelvis, respectively, it is easier for this type to develop a V-shaped figure. But the attitude towards the mesomorph type is not a panacea, since this body type can easily gain not only muscle mass, but also fat. Therefore, poor nutrition and excessive stress on the abdominal and lower back muscles can increase waist size, thereby changing the proportions that are important for a V-shaped figure.

Iron Health

All beginners, without exception, need to understand that without pull-ups they will never become full-fledged bodybuilders. A complete focus on heavy strength training will ultimately make you look like a hulking, shapeless creature that has nothing in common with a bodybuilder. An athlete is, first of all, a straight, wide back, which is simply unrealistic to achieve without pull-ups. At the same time, everyone wants to have a beautiful V-shaped body, which bodybuilders call a “frame.” It is built exclusively by pull-ups. Naturally, we will not perform them the way we were taught at school. In bodybuilding everything is completely different. Therefore, we will analyze them in more detail.

Weighted pull-ups

In the early days of bodybuilding, athletes performed weighted pull-ups by holding a weight plate between their knees. Naturally, now you won’t have to be so perverted, since in any gym there is a belt with a chain and a carabiner. We thread the chain through the hole in the pancake and secure the end of the chain with a carabiner. To take a comfortable position on the bar, use a pedestal or bench. Hang the damn thing on the second set, use the first as a warm-up.

Negative pull-ups

Move the bench towards the bar and stand on it. Grasp the bar as if you had already pulled yourself up. Next, get off the pedestal and slowly lower yourself, resisting the weight with all your might. Negative pull-ups are very good for building strength, so if you can't do regular pull-ups even once, do negatives.

Partial pull-ups

In the end, in any case, you will have problems either with the start or with the finish. Therefore, perform pull-ups only in your problem range, working on the lagging area. In most cases, the upper phase fails. To work it out, pull yourself up and do pull-ups, going down 5-10 cm. To easily fit into this range, place a platform under your knees. In conclusion, we will present a training complex for the back, aimed at creating the so-called V-shape. In it we will use both regular pull-ups and the types listed above. In addition, we will combine them with traditional back exercises.

Video on the topic : “Performing pull-ups”

Exercises to create a V-shape

In fact, creating a V-shaped figure is technically not difficult, since you don’t need to go to the gym for this, you can do the exercises at home and on the sports field. If a person is not overweight, even two exercises that can be performed in the apartment will be enough. These include pull-ups and push-ups. These exercises can be called the basis of training for a V-shaped figure. Naturally, in the future two exercises will not be enough.

How to achieve the desired silhouette

1. To create such a silhouette, pulling the upper block to the chest and behind the head, pulling in a lever exercise machine and a T-bar, as well as barbells to the lower back will help. All of these exercises are alternative and are aimed at developing the latissimus dorsi muscle. Of course, not only the latissimus muscle is involved in the work when performing these exercises. The load also falls on the round, rhomboid muscles of the back.
2. In addition to exercises that develop the back, techniques for developing the pectoral muscles should be introduced into the training process. These are barbell and dumbbell bench presses, as well as dumbbell flyes.
3. The shoulder muscles also need to be trained. For the desired shape, basic exercises for the middle part of the deltoid muscles are suitable. The best options for the middle delta are the vertical press and dumbbell lateral raises.
4. You should ignore those exercises that help increase waist size , namely for the oblique abdominal muscles. The proportions are also worsened by exercises on the central part of the flat muscle and the lumbar extensor, but their development cannot be ignored. The lower back and middle part of the flat muscle should be trained without weight to keep the muscles toned, because they are stabilizers when performing other exercises.

Workouts for a wide back

The most common mistake in training the back muscles is to focus exclusively on wide-grip exercises. Yes, such exercises really broaden the back, but for harmonious development you need to use other types of grips (regular and narrow).

“Mirror training” is another common mistake. Since it is quite difficult to see one’s own back, trainees focus on vertical pull-ups and also begin to hunch, thus trying to look “wider” in the mirror.

Bar press

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Standing on your feet or knees (there will be a greater urge to stabilize), grab the bar with a medium overhand grip and bend your elbows to the starting position. Press the weight up and slightly forward to ensure an anatomically correct range of motion.

Important: do not raise your shoulders.

How to determine your type

Each silhouette has its own characteristic features, all that remains is to get acquainted with the description and compare it with your physique. Before you go to the store to pick out outfits, you need to understand what type of figure you are. By highlighting the different body features, you can see that the defining points are the shoulders, hips and waist. It is them and their ratio that you should pay attention to if you are trying to understand how to determine the type of female figure. There are five options in total: “hourglass”, “pear”, “triangle”, “rectangle”, “apple”. Having figured out the shapes, you can start selecting clothes.

Makeup

The first thing that comes to mind if you really want to try on a V-shaped chin is to draw it! Numerous contouring lessons on Instagram have already convinced us that with the right cosmetics and lighting, you can change your face beyond recognition and create a real optical illusion. All you need: highlighter and bronzer in dry or liquid form.

Recently, liquid contouring products have become popular, such as Holika Holika Face 2 Change Roller V-Shading [1] and Holika Holika Face 2 Change Roller T-Highlighter [4]. In addition to the comfortable cream formula, these products are also distinguished by the presence of a convenient roller applicator, with which the products are evenly distributed over the skin. We also advise you to take a closer look at the favorite among our customers, The Face Shop Highlighter Beam [6], which gives the skin a slight glow and will help you look irresistible in all photos!

But don’t forget about the classic dry textures that have been tested by time. In addition to their corrective function, dry bronzers Innisfree Mineral Shading [2], Etude House Face Color Corset [3] and The Saem Saemmul Luminous Highlighter [5] also have a sebum-regulating effect, which allows the skin to remain fresh throughout the day and shine only in those places. where you need it

What to combine with?

What to wear with the most fashionable V-neck jumper? There are many options:

• With a shirt worn under a jumper. This is a classic option for the office or school, in which the collar will stand out from under the neckline.
• With a top. With it you can wear a jumper with an extremely deep neckline: everything that should not be exposed will be hidden from prying eyes.
• With any jeans: classic, flared, loose boyfriend, tight skinny. Experiment with jumper styles too.
• With trousers of different models: bananas, culottes, cargo, pipes.
• With shorts: leather, thick fabric, denim. You can also try experimenting with trendy, tight-fitting “bicycle shorts.”
• With a dress. Yes, yes, you can safely wear a dress under a jumper, for example, a knitted “noodle” type, flowing chiffon, a silk slip or a shirt model.
• With a wide variety of skirts: straight with and without wrap, flared, pencil models, denim options. Moreover, the length of the skirt can vary from mini to maxi.
• With leggings. But they must be tight. Also, choose a long-length jumper that will completely cover your butt.

Advice! You can wear any outerwear over jumpers with V-necks: cardigans, leather jackets, down jackets, padded or fur vests, fur coats, parkas, and so on.

O-type or "Apple"

Women of this type usually do not exercise at all and do not monitor their diet, which leads to disastrous results. But no matter how hopeless your figure may seem to you, you cannot despair. Hard and regular training will definitely bring success.

Body Features:

• pronounced fullness;
• cellulite;
• large breasts;
• rounded back (due to excess weight);
• full hands;
• protruding belly;
• rounded hip lines;
• the hamstrings and buttocks are not separated;
• massive calves.

Exercises for O-type

(for hamstrings)

Bend your legs with maximum amplitude, perform leg extensions with resistance at a slow pace.

When repeating the exercise for the second time, bend your legs only to half the amplitude, and perform leg extension with resistance at a slow pace.

Alternate full and incomplete repetitions, but count only complete ones.

Perform three sets of 15–20 repetitions.

Leg press (for buttocks)

Stand in the center of the platform of the vertical press machine (the distance between the feet is 30 cm, toes outward), transfer the weight to the heels.

Perform the bench press for three sets of 12–15 reps.

Russian twists (for the waist)

Perform torso turns to the right, then to the left, in a sitting position, sitting on the floor with your legs bent (keep your knees together).

Perform three sets of 50–75 repetitions (a repetition is considered to be turning the body to the right and left).

Abdominal retraction (for the waist)

Standing or kneeling, take a deep breath, pull in your stomach as much as possible, hold this position for 15-120 seconds, then relax your abdominal muscles and restore your breathing. Rest for a minute and repeat the exercise two more times.

Aerobic exercise

Be sure to include aerobic training (running, swimming, exercise bike) in your program - at least 3 times a week.

For beginners: start with 12 minutes and increase the duration of exercise by 2 minutes each week until you reach a half-hour workout without rest at your optimal heart rate.

The ideal male body through the eyes of a man

The aesthetics of the male body in modern society is also important for men. A fit figure and ideal muscle mass contribute to career growth and are far from superfluous in your personal life. Sometimes an insatiable desire for one’s own ideals and dissatisfaction with one’s appearance can lead a man either to self-torture in the gym, or to complete disappointment and loss of self-esteem.

The ideal male body from a man’s point of view is not much different from women’s ideas

This is due to the same ancient canons that are laid down in each generation in the form of statues and paintings of the Renaissance with naked male figures recognized as masterpieces. But, unlike women, men focus their attention on the upper part: the torso is more noticeable and important for them. Pronounced shoulders, athletic chest, sculpted biceps, iron abs - this is what men who are concerned about their figure first begin to work on.

Diet

Surely you have noticed that a large amount of salt leads to swelling of the face, and frequent fast food snacks quickly make themselves felt in the form of a double chin. Korean women who decide to get the coveted V-shaped facial contour strictly refuse chips, hamburgers, pizza and other tasty but terribly unhealthy foods. They also try to control the amount of salt they consume and drink a lot of water. Of course, fresh fruits and vegetables also help keep your face in shape. If you decide to take this route, try drinking about two liters of water a day and eating at least three servings of vegetables or fruits daily.

Shoulder workout

To increase the effectiveness of training the muscles of the shoulder complex, variety is necessary - you must vary both the exercises and the technique of work, alternating a large number of repetitions (up to 25) with a small number (8-12 repetitions).
The best exercises for the shoulder muscles:

• Posterior bundle of muscles
  : lifting dumbbells to the sides in an inclined position.
• Middle beam
  : raising bent arms with dumbbells to the sides (bent arm lateral raise).
• Front bun
  : Lumberjack press.

How to make wide shoulders

Another consequence of “mirror training” is that you focus exclusively on the anterior deltoid muscles. But since the muscles of the shoulder complex consist of three bundles (anterior, posterior and middle), you need to work on each of them. Read more in the material on how to pump up your shoulders.

Note that when performing a standing barbell press correctly, all three bundles are included in the work (albeit to varying degrees) - but if your goal is not just an increase in muscle strength and mass, but also aesthetic form, then you need to train all three bundles.

Shoulder workout

To increase the effectiveness of training the muscles of the shoulder complex, variety is necessary - you must vary both the exercises and the technique of work, alternating a large number of repetitions (up to 25) with a small number (8-12 repetitions).

The best exercises for the shoulder muscles:

• Posterior bundle of muscles
  : lifting dumbbells to the sides in an inclined position.
• Middle beam
  : raising bent arms with dumbbells to the sides (bent arm lateral raise).
• Front bun
  : Lumberjack press.

Massage

Massage is Asian women's answer to many beauty questions and, of course, there are several different techniques for creating the perfect chin. Try adding simple massage movements to your daily care ritual and the results will not be long in coming. For this procedure, Korean women often use special massage creams that allow the fingers to glide easily over the skin and help avoid injury. However, you can massage with regular creams, emulsions and serums, the main thing is not to overdo it, because facial skin is very delicate. If you don’t want to spend long minutes standing in front of a mirror, then get some kind of massage device that you can use while sitting on the couch in front of the TV.

I-type or rectangle

An I-shaped figure is characterized by thin bones and weak muscles. Representatives of this type have almost no fat deposits and have a high metabolic rate.

This figure needs to be added to its roundness, for this you need to combine a well-thought-out training program with a specially selected diet that will help you increase weight without “gaining fat.” You could have inherited such thinness or due to intense exercise, lack of appetite, or various diseases.

A calorie deficit combined with high-intensity training depletes the body. Excessive thinness is associated with too high a metabolic rate; gastrointestinal diseases, when nutrients are not fully absorbed; diabetes, which sometimes leads to weight loss.

It is recommended to adhere to the following rules during training:

• Lift heavy weights for relatively low reps. Sports science has clearly established that for anabolism (muscle tissue growth) it is necessary to perform 6-10 repetitions per set with heavy weights.
• The length of rest between sets depends on your goals. If you need to “burn” fat, rest should be short. The more often you train your muscles, the faster they will acquire the necessary roundness, but do not allow daily training - you only need to do bodybuilding no more than three times a week.
• To begin with, train once a day for at least two months, then try switching to a twice-daily training system. After three weeks of this schedule, return to one-time training. You also need aerobics to strengthen your cardiovascular system. Brisk walking for 20–30 minutes or swimming (three times a week) is recommended.

We recommend that you read the article How to gain weight quickly for a thin girl.

How to pump up your back

Despite the fact that the most effective exercises for the back muscles are pull-ups and properly performed lat pull-downs, a full workout also requires horizontal rows, such as barbell rows.
The best exercises for the back muscles:

• Trapezius/medium lats
  : inverted rows.
• Outer and upper lats
  : wide grip pull-ups.
• Lower lats
  : close grip pull-ups.
• Lat thickness
  : barbell pull to the waist.