How to Achieve a V Shape

Attaining the V shape means your shoulder are about 1.6 times as broad as your waist. Get on your way to perfect proportions with these moves.

Instructions

  • Step 1: Eat right to lose excess fat and to emphasize your hard-earned muscles. Make it a rule to stick to a healthy diet at least 90 percent of the time.
  • Step 2: Measure around your chest at its widest point, just below your armpits. Then measure your waist with the bottom of the tape hitting the top of your hip bones. Divide your chest measurement by your waist measurement to see if you're achieved the golden ratio.
  • FACT: The 1.6 ratio between shoulders and waist is reflected in Michelangelo's famed _David_ sculpture.
  • Step 3: Build your chest and shoulders with a chest press. Lie on a 45-degree incline bench holding a pair of dumbbells. Hold the dumbbells just above your shoulders with your palms facing out, and press them up until your arms are nearly straight.
  • TIP: If you can't complete a chin-up, use a machine or a spotter for assistance.
  • TIP: Make sure to have at least 1 rest day in between workouts.
  • Step 4: Work your upper back with a wide-grip deadlift. Stand with your legs shoulder-width apart, squat, and grab the weighted barbell with an overhand grip with your arms twice your shoulder width. Then stand and pull the bar up with your lower back flat and arms straight. Pull your shoulder blades together at the top of the lift.
  • Step 5: Get great lats with chin-ups. Hold the chin-up bar with an underhand grip, arms shoulder-width apart. Hang off the bar with your legs crossed behind you and your knees slightly bent. Pull up until your chest reaches the bar.
  • Step 6: Do 3 workouts of varying intensity weekly -- one heavy, one light, and one medium. Do 5 sets of 5 reps of each exercise with a 2-minute rest between sets on the heavy intensity day; 3 sets of 13 with a 60-second rest on the light day; and 4 sets of 8 with a 90-second rest on the medium day.

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