Help me get my v-taper

Michael_scarn

Michael_scarn

New member
I do a pretty serious ack day once a week and am starting to get some serious back size, especially in the late. My issue is that it just looks like I have tunors right under my armpits, but no snaking down my side. What exercises can I do to improve on this? Or is it just an issue of bf%. I'm at 10-12 right now and also dealing with a bit of water retention from some supps I'm currently taking
 
That diamond-shape, specifically the aspect of your lats, has to do with the shape and placing of your muscle insertions. If your lats are high af, there's nothing you can do about it - besides growing them, of course.
 
Michael_scarn said:
I do a pretty serious ack day once a week and am starting to get some serious back size, especially in the late. My issue is that it just looks like I have tunors right under my armpits, but no snaking down my side. What exercises can I do to improve on this? Or is it just an issue of bf%. I'm at 10-12 right now and also dealing with a bit of water retention from some supps I'm currently taking
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So correct me if I'm wrong.. you have bigger upper lats then lower. So you want to achieve that cobra look on the sides.
 
Michael_scarn said:
Exactly man. My upper late are wide and thick, but my cobras are not showing up
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Easy fix bro! Use under hand reverse grip on all your lat pulls! Every time you can do underhand grip like on seated cable rows and lat pull downs also. And stretching your lats at the negative part of the rep. I always do 4 sets of wide grip lat pull downs and then 4 sets of reverse grip mid with grip pull downs. And also same thing on seated rows with any wide bar.

Oh and bent over bar bell rows! Both over and under hand grip. Whatch your back when doing this, especially your lower back.
 
That can all help, but the fact is, some people's muscle insertions will never allow them to have the proportions of Jeff Seid.

In my case, if I do a lat spread and you look at me from the back, my back looks pretty damn nice and wide, with that diamond taper smooth down nearly to my waist. But from the front? Two big ol' bumps underneath my arms, that disappear a few inches under my nipples.
 
Any type of row or pull that is neutral grip or underhand grip will help, but it sounds like you have high insertions.
 
The best exercises I have found for increasing my back have been rack pulls, weighted pull-ups, and bent over barbell rows.
 
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