If You Want a V-Taper Fast, I beg you to try this

Building a V-Taper

The video explains how to create the appearance of wider shoulders and a broader back with a narrower waist by focusing on three areas: the lats, side delts, and transverse abdominis.

Lats

Weighted pull-ups are recommended as a key exercise for building back width. The presenter suggests using a weighted vest and applying progressive overload, starting with 2–3 sets of 3–5 reps.

The video distinguishes between pulling movements: pull-ups and pulldowns are said to contribute more to visible back flare from the front, while rows add back thickness. The presenter also notes that newer research suggests the stretch at the top of a movement may matter more than grip width.

Side Delts

For wider-looking shoulders, the presenter recommends cable lateral raises. Set the cable low and lean away from the machine to create a stretched starting position. Perform 3–4 sets of 8–10 reps, controlling both the lift and the lowering phase. Dumbbell lateral raises are offered as an alternative.

The presenter suggests training side delts frequently—he trains them three times a week—and doing lateral raises before pressing exercises, which primarily work the front delts.

Waist and Transverse Abdominis

The video recommends stomach vacuums to train the transverse abdominis, a deep abdominal muscle:

1. Exhale fully.
2. Draw the belly button toward the spine.
3. Hold for 10–30 seconds.
4. Repeat 3–5 times.

Beginners can perform the exercise with their hands on their knees or while on all fours.

Leanness and Nutrition

The presenter says that training builds the shape, while diet helps reveal it. He gives approximate body-fat ranges at which a V-taper may become noticeable:

• Men: 12–15%, with more definition around 10–12%
• Women: 18–22%

For fat loss, he suggests a moderate daily calorie deficit of 300–500 calories, continuing to train, and consuming roughly 1.6 g of protein per kilogram of body weight per day.

Suggested Weekly Structure

• Back day: Begin with weighted pull-ups.
• Shoulder day: Begin with lateral raises.
• Second back day: Begin with weighted pull-ups and finish with lighter lateral raises.

The presenter recommends 12–20 weekly sets for side delts, training lats across 2–3 sessions, and practicing stomach vacuums daily.

Presenter

Baron (narrator)

Sources Mentioned

The video refers to eye-tracking research; a study comparing muscle activation in pull-ups and lat pulldowns; 2025 research on grip width and stretch; a University of Wisconsin EMG analysis of shoulder exercises; and a 2019 study on stomach-vacuum activation of the transverse abdominis. It also mentions Arnold Schwarzenegger and Frank Zane as historical examples of bodybuilders who practiced stomach vacuums.