Poorva Chavan
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Which young man wouldn't want a physique like Salman Khan? The perfect V-Taper with a big, wide back and a narrow waist is every young man's dream. And to build a world class back like Salman's, you need to focus on two things--nutrition and training.
Harry Sandhu, eminent fitness expert and a bodybuilding contest preparation coach, gives you inputs on how to build the perfect V-taper!
While building a v-taper or v-shape back, one needs to focus primarily on certain foundation exercises.
Foundation exercises
Foundation exercises are the basis of your training and focus on building the muscles of your back. These exercises have to be supplemented with other exercises that help in fine tuning your back.
1. Dead lifts
2. Chin-ups and pull-ups
3. Barbell bent over rows
4. Seated rows
5. Lateral pull downs different variations
Out of these exercises, dead lifts, chin-ups and pull-ups when performed correctly are most efficient and should be a part of any training programme for the majority of time. However, as efficient as they are, they are also most likely to cause injuries. Make sure you take guidance from a good trainer who either has a power lifting background or has appropriate certifications from a good credible institute.
How to make the workout plan work?
Remember that any plan will work only for a given period and after that, your body gets accustomed to it. And, this is when your programme has to be modified or changed for you to make progress. The important thing to remember while designing a programme is the intensity. After you have learnt to perform the exercises correctly, start intensifying your training.
Here's a sample programme you can follow
Day 1: Chest, shoulders, and triceps
Day 2: Quads, hamstrings, and glutes
Day 3: Back and biceps
Day 4: Rest
And then repeat the above
Sets and reps: While working out bigger body parts like chest, legs, back and shoulder, perform four sets of three to five exercises. For arms, you can do two exercises with six to eight sets. When it comes to reps, you can experiment with anywhere between eight to 15 reps.
Diet and nutrition
It is best to keep your diet simple while building muscles. However keeping it simple does not mean this diet won't give you desired results. Sticking to the diet is the key here.
Here are a few tips to remember while choosing a diet plan--
Eat 3 to 6 good quality, protein, carbohydrate and fat rich meals in a day.
Eat green vegetables with every meal.
Drink enough water.
Eat 1 or 2 pieces of seasonal fruit every day.
Avoid junk food as much as you can
Eat basic supplements like multivitamins, fish oil, and an antioxidant supplement to boost your immune system. Apart from these, you can also customise your supplements to suit your needs.
Follow this routine consistently and you will start seeing results. However, if you don't see progress even after following the recommendations, get your testosterone and growth hormone levels tested. Many times, hormone levels influence the results expected from a workout. If the hormone levels are not within the normal range, there are high chances that diet and exercise won't give you the desired results.
Harry Sandhu is an eminent fitness expert and a bodybuilding contest preparation coach. He is also the founder-director of Team Boss, an elite Australian based company specialising in physique transformations, bodybuilding contest preparation, and providing cutting edge world class education to trainers across the globe.
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