V-Taper Blueprint: Wide Shoulders and Narrow Waist Workouts

December 15, 2025

Hey,

The V-taper is the difference between "you work out" and "you look incredible."

Wide shoulders. Developed lats. Tight waist. That's the ratio that creates jaw-dropping aesthetics.

Here are the 4 exercises that build it:

1. Lateral Raises (Side Delts)

Your side delts create shoulder width. Do these EVERY upper body session. 4 sets of 12-20 reps with moderate weight. Controlled tempo, squeeze at the top. This single exercise transforms your silhouette.

2. Wide-Grip Pull-Ups (Lat Width)

Pull-ups build that wide, spread-out back. Grip wider than shoulder-width. Pull to upper chest. Focus on pulling elbows down and back. 4 sets to near failure. Can't do pull-ups? Use assisted machine or bands.

3. Barbell Rows (Lat Thickness)

Rows add depth to your back. Bend at hips, pull bar to lower chest. Squeeze shoulder blades together hard. 4 sets of 8-12 reps. This creates the thickness that makes your back pop from the side.

4. Planks and Dead Bugs (Tight Core)

Skip weighted ab work—it thickens your waist and kills your taper. Do planks (60+ seconds) and dead bugs (controlled reps) 3-4x per week. This builds core strength without adding width.

The V-Taper Formula:

Train shoulders 2-3x per week (high frequency for delts). Train back 2x per week with focus on width AND thickness. Keep waist tight with bodyweight core work only. Stay lean—sub-15% body fat to reveal the taper.

What to avoid:

Heavy oblique work (side bends, weighted twists)—thickens your waist. Neglecting rear delts—creates imbalance. Only doing rows without pull-ups—builds thickness but no width.

The V-taper isn't random. It's strategic training that emphasizes specific muscles while keeping others tight.

12 weeks of focused work and your entire frame transforms.

Ready to build yours?

12 Week Aesthetic Body Blueprint – Complete training program for building the V-taper with exact progressions

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Pick your path. Build your V-taper. Transform your physique.

BJ | Howtogrowmuscles

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