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» Reference List

  1. Kompf, J., Arandjelović, O., Understanding and overcoming the sticking point in resistance exercise. Sports Med, 2016. 46(6): p. 751-62.
  2. dos Santos, W.D., et al., Effects of Variable Resistance Training on Maximal Strength: A Meta-analysis. J Strength Cond Res, 2018. 32(11): p. e52-5.
  3. Kubo, T., Hirayama, K., Nakamura, N. and Higuchi, M., Influence of Different Loads on Force-Time Characteristics during Back Squats. J Sports Sci Med, 2018. 17(4): p. 617-22.
  4. Kubo, T., Hirayama, K., Nakamura, N. and Higuchi, M., Effect of Accommodating Elastic Bands on Mechanical Power Output during Back Squats. Sports, 2018. 6(4): p. 151.
  5. Peltonen, H., et al., Increased rate of force development during periodized maximum strength and power training is highly individual. Eur J Appl Physiol, 2018. 118(5): p. 1033-42.

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Haarish
Haarish
April 17, 2020 22:15

Hey Andy
How to improve v-Taper to get that wide frame illusion look.Is that true vertical and horizontal pulls are for width and thickness?And keeping our Traps intentionally smaller and side delts well developed will give look that wide frame look?

Thanks in advance

Andy Morgan
Admin
Andy Morgan
April 18, 2020 08:46
Reply to  Haarish

Hi Haarish, thank you for the question.

1. Both horizontal and vertical pulls develop width and thickness. They hit the back in different ways, so you want to do both.

Ultimately, you achieve a v-taper by having a big back and being lean. There’s no need to do anything special to achieve this (I didn’t do any “lagging body part specialization” for any of the client results you see). Just train hard and you’ll get there over time.

2. It’s a subjective question, but this is probably “wisdom” coming from people who take gear (steroids).

The shoulders and traps have a higher number of androgen receptors which means that these usually very-slow-to-grow areas grow quickly when taking them. So, if someone jumps on gear thinks that having wide shoulders and big traps takes away from their v-taper, they might try to avoid training them.

This will be impossible because they’ll be trained indirectly through your regular gym work, so in practice, it means not doing any isolation for work for the traps (shrugs) or middle delts (side lateral raises).

My advice:

Train hard.
Be consistent.
Avoid getting distracted by anything fancy-sounding. (If you avoid websites/magazines that run on advertising dollars or supplement sales, this will help you avoid sensationalism.)
Stay patient and trust in the process.

Best of luck!

Cristina Quaranta
Cristina Quaranta
October 23, 2019 06:13

No question, but loved the article!

Andy Morgan
Admin
Andy Morgan
October 23, 2019 06:48

Thank you, Cristina. 🙂

Shy
Shy
March 12, 2019 22:12

Hi! Beginner here, and I wanted to ask, how do you correct weak sides? I am right handed, and as I workout I have noticed my left side is not as strong as my right, therefore the growth I am seeing is not equal. How do I fix this? Thanks!!

Andy Morgan
Admin
Andy Morgan
March 13, 2019 09:22
Reply to  Shy

Everyone has this when they start out. Time will fix it, no special methods necessary. Just train the stronger side only as much as the weaker side can lift. When bench pressing or squatting for example, be sure to not let the stronger side come up higher and make things uneven.

Shy
Shy
March 13, 2019 10:34
Reply to  Andy Morgan

Great! Thanks so much!!

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