How To Build the PERFECT V-TAPER Physique… FAST — Transcript

Full transcript

1. 0:00Quick question. Who looks better to you?
2. 0:01Guy A or guy B? And before you answer,
3. 0:03think about this. Why do we, as human
4. 0:05beings, instantly find some physiques
5. 0:07more attractive than others? Why do some
6. 0:09physiques scream strength and aesthetics
7. 0:10while others, no matter how much muscle
8. 0:12they have, just don't hit the same? And
9. 0:14the reason to that answer is because
10. 0:15it's not just about muscle, it's about
11. 0:17shape. And there's only one body shape
12. 0:18that humans are wired to find
13. 0:20attractive. There's a reason why every
14. 0:22superhero, [music]
15. 0:22Superman, Batman, you name it, has a
16. 0:25similar body shape. Even 2,000 years
17. 0:26ago, the statues of ancient Greece
18. 0:28[music] showed the exact same look.
19. 0:30Broad shoulders tapering down to a
20. 0:32smaller waist. So, when we go back to
21. 0:34guy A or guy B, the answer is pretty
22. 0:36obvious. Guy A looks better because he
23. 0:37has that legendary shape, the Vtaper.
24. 0:39Now, I need to be honest with you, I
25. 0:41didn't just look like guy B, I looked
26. 0:43worse. [music] I used to be that skinny
27. 0:44kid with absolutely no muscle, no shape,
28. 0:46literally being bullied for having a
29. 0:48physique that looked like a [music]
30. 0:49stick. But once I started putting on
31. 0:50muscle and more importantly building up
32. 0:52my Vtaper, everything changed. My
33. 0:54confidence shot up and people [music]
34. 0:55literally started coming up to me
35. 0:57randomly to compliment my physique. It
36. 0:58was honestly insane. And in this video,
37. 1:00I'm going to be showing you exactly how
38. 1:01to build your Vtaper step by step from
39. 1:03the exercise [music] you need to do, the
40. 1:05food you need to eat, so you can
41. 1:06transform your physique just like I did
42. 1:08and experience that difference for
43. 1:09yourself. Now, when it comes to building
44. 1:10a Vtaper, most guys think it means doing
45. 1:13everything, you know, training 6 days a
46. 1:14week, training every single body part
47. 1:16every single day, and that's just wrong.
48. 1:17It's honestly as simple as mastering
49. 1:19three core exercises that I'm going to
50. 1:21be going over. And each one fixes a
51. 1:23problem that's killing your proportions.
52. 1:25And at number one, we have probably my
53. 1:26favorite exercises out of the three. And
54. 1:28that is just chest supported lateral
55. 1:30raises. This exercise has honestly been
56. 1:31one of my favorite to build those wide
57. 1:33and aesthetic shoulders. Because here's
58. 1:35the truth. Big arms and a chest is cool,
59. 1:37but when it comes to building that
60. 1:38vtaper, the most important muscle is
61. 1:40going to be those wide shoulders.
62. 1:42They're literally going to be the frame
63. 1:43of your vtaper. So, you need to make
64. 1:45sure you're training them the correct
65. 1:46way. Now, most people like to do lateral
66. 1:48raises standing, swinging their arms,
67. 1:50and letting their traps do all the work.
68. 1:51And instead, I want you to try the chest
69. 1:53supported dumbbell lateral raises.
70. 1:54Here's how to do them properly. Now,
71. 1:56first thing you want to do is set a
72. 1:57bench at a slight incline and lay your
73. 1:59chest flat against it. And from here, we
74. 2:01want to grab some dumbbells and bend
75. 2:02your elbows slightly. From here, all you
76. 2:04want to do is raise the weights out to
77. 2:05your side, leaning with your elbows and
78. 2:08not your hands. And then you stop just
79. 2:09before getting to 90° and lower them
80. 2:11back slowly. And here's some mistakes
81. 2:13that I see a bunch of people do that I
82. 2:14want you to avoid. Number one is make
83. 2:16sure you're not leading with your hands.
84. 2:18A lot of people doing this exercise like
85. 2:19to lead with their hands. But what this
86. 2:21does is that it shifts the focus from
87. 2:23your delts to your traps. So when you're
88. 2:24doing that, make sure that you're
89. 2:25focused on leading with your elbows.
90. 2:27This is going to take all of the stress
91. 2:29off of your traps and really put that
92. 2:30muscle to mind connection on your delts.
93. 2:32And number two is using momentum. Now
94. 2:34the nice thing about doing them chest
95. 2:36supported is that you can't really cheat
96. 2:37it. You know, you're stuck against the
97. 2:39bench. So you have to use your momentum.
98. 2:41But don't swing the weights. Go up
99. 2:42slowly and control them even slower. And
100. 2:44that's pretty much how you do them. And
101. 2:46for these, I like to do two to three
102. 2:47sets of 12 to 15 reps. And the best
103. 2:50alternative for this exercise would be
104. 2:51cable or machine lateral raises if you
105. 2:53want that constant tension. And if you
106. 2:55want to do something with dumbbells,
107. 2:56then you can do seated dumbbell lateral
108. 2:58raises. I just like the chest supported
109. 2:59version a bit more because it forces you
110. 3:01to not use any momentum. And this one
111. 3:03single exercise is what's going to give
112. 3:04your upper body that superhero width.
113. 3:07And also, you might get millions of fake
114. 3:08natty comments on your Instagram post.
115. 3:10So be careful. Do you remember the
116. 3:11quote, "Abs are made in the kitchen."
117. 3:13Well, the same thing applies to your
118. 3:14Vtaper. And if you want one, then you
119. 3:16need to keep track of what you're
120. 3:17eating. And this is why I track my
121. 3:19calories with Cali. You can literally
122. 3:20just take pictures of your meals and the
123. 3:22app is going to track everything from
124. 3:24the calories, the protein, the carbs,
125. 3:26the fats, everything. So, it's perfect
126. 3:27for the days when you're eating out and
127. 3:28you don't know exactly what's in your
128. 3:30meal. The scans are fast and they've
129. 3:31also been pretty accurate for me so far,
130. 3:33but I always make sure to double check
131. 3:34the ingredients to make sure the app
132. 3:36didn't miss anything. And if you're like
133. 3:37me and you want to be extremely precise,
134. 3:39then you can always take a picture and
135. 3:40scan the barcode of every single food.
136. 3:42It's going to save you a ton of time.
137. 3:43And the best part is Cali uses the same
138. 3:46massive database as My Fitness Pal, but
139. 3:48it's cheaper. So, stop wasting time and
140. 3:50your progress and start tracking your
141. 3:52calories. And remember, the best diet is
142. 3:53the one you'll be able to stick with.
143. 3:55Cali has been the most convenient tool
144. 3:56that I've tried so far to help you do
145. 3:58it. And if you want to try Cali for
146. 4:00yourself, just go and download it and
147. 4:01you can use my code Hussein YT for a
148. 4:033-day free trial. Now that we got the
149. 4:05shoulders out of the way, we need an
150. 4:06exercise that's going to make your chest
151. 4:08have that upper thickness and make your
152. 4:10Vtaper more aesthetic. And here's where
153. 4:11most people make a big mistake. Using a
154. 4:14regular flat bench press. Now, this may
155. 4:16be controversial, but the flat bench is
156. 4:18overrated. It's the most popular
157. 4:19exercise in the gym, but it mostly
158. 4:21targets your lower chest. And if you
159. 4:22only stick to those, then the result is
160. 4:24going to be a heavy and rounded torso
161. 4:26that brings your proportions down. And
162. 4:27instead of looking wide and aesthetic,
163. 4:29you're going to look blocky and bottom
164. 4:31heavy. So, if you're going for
165. 4:31aesthetics, you need to have that upper
166. 4:33chest and front shoulders to pop. And
167. 4:35for that, we're going to be doing
168. 4:36incline Smith machine presses. Now, how
169. 4:38do you do them right? First thing you
170. 4:39want to do is set the bench to 30 to
171. 4:4145°. And make sure as you're doing them
172. 4:44to keep your grip slightly wider than
173. 4:45shoulder width. And from this position,
174. 4:47all you have to do is lower the bar
175. 4:48towards your upper chest around your
176. 4:50collar bone and then drive it up under
177. 4:52control. Don't bounce and make sure
178. 4:53you're not eagle lifting. Now, honestly,
179. 4:55the best advice I can give you for this
180. 4:56exercise is to take it slowly and
181. 4:58control the weight. I see a bunch of
182. 5:00people doing Smith machine presses and
183. 5:01they get excited because it's a bit
184. 5:03easier than bench press and they put a
185. 5:04bunch of weights and they just eagle
186. 5:06lift. The whole point of doing it
187. 5:07assisted is to control the exercise.
188. 5:09Make sure you control the weight so that
189. 5:10you can really feel the muscle to mind
190. 5:12connection. And for these, I usually
191. 5:13like to do three sets of 8 to 12 reps
192. 5:16going to failure of course at every
193. 5:17single set. And as an alternative, if
194. 5:19you don't have access to a Smith
195. 5:20machine, then you can always do dumbbell
196. 5:22incline presses or feet elevated
197. 5:24push-ups for a similar angle if you're
198. 5:26training from home. And this exercise is
199. 5:27what's going to build your upper chest
200. 5:29and give you that armored look, which is
201. 5:30going to complete the top of your V
202. 5:32table. And after doing this exercise,
203. 5:34you're going to start noticing how your
204. 5:35shirts fit differently, tighter across
205. 5:37the chest and shoulders, and looser
206. 5:38around the waist. And now move on to
207. 5:40exercise number three. Now that we've
208. 5:41built your shoulders and chest, it's
209. 5:43time to finish up your Vtaper. And for
210. 5:45those, we're going to be doing pull-ups.
211. 5:46And if I can only pick one movement to
212. 5:48define a Vtaper physique, this would be
213. 5:50it. Because your lats is what's going to
214. 5:51create that illusion of a smaller waist.
215. 5:54They flare outwards, making your upper
216. 5:55body look like a triangle. And here's
217. 5:57how to do pull-ups properly. So, first
218. 5:58you want to do is you want to start each
219. 5:59rep with a dead hang. And from here, you
220. 6:02want to drive your chest to the bar, not
221. 6:03your chin. All right? So, focus on
222. 6:05bringing your chest to the bar. And
223. 6:06that's going to keep the tension on your
224. 6:08lats. One tip that I also like to use is
225. 6:10imagine as if you're trying to put your
226. 6:12elbows inside your pocket. And when you
227. 6:13get to the top, just make sure you lower
228. 6:15slowly, feeling the stretch at the
229. 6:17bottom. Now, here are some common
230. 6:18mistakes that I see people doing when
231. 6:20they're doing pull-ups. Number one is
232. 6:21going to be half reps. So, what I want
233. 6:23you to do is focus on going all the way
234. 6:25up and all the way down as you're doing
235. 6:27this exercise. Don't cheat yourself
236. 6:29because trust me, you're not going to
237. 6:30get the results you're looking for.
238. 6:31Number two is using momentum and
239. 6:33swinging. Now, exactly like number one,
240. 6:35if you use your momentum and you're
241. 6:37swinging, then you're not hitting the
242. 6:38proper muscle that you're trying to
243. 6:39target, which is your lats. So, make
244. 6:41sure as you're doing them, do them
245. 6:42slowly and control the movement. And
246. 6:44number three that is honestly kind of
247. 6:46common is not progressing on your
248. 6:48pull-ups. So, what you need to do is
249. 6:49make sure that you're treating your
250. 6:50pull-ups like any other exercise. You
251. 6:53need to make it harder over time. And
252. 6:54that means when you get to a point where
253. 6:56you're doing 15 to 20 reps, then you
254. 6:58need to add some weight to your pull-ups
255. 6:59to make them harder. And this way you
256. 7:01can reach failure between 12 and 15
257. 7:03reps. And for pull-ups, I like to do two
258. 7:05to three sets of six to 12 reps every
259. 7:07single time going to failure. And if you
260. 7:09can't do a full pull-up yet, don't worry
261. 7:10about it. You can always use some bands
262. 7:12or use the assisted machine to get
263. 7:13started because everybody starts
264. 7:15somewhere. So, what you want to do is
265. 7:16exactly the same thing. You want to
266. 7:17focus on making your pull-ups harder and
267. 7:19harder from time to time. First off, you
268. 7:21can start with, you know, 60 lb at the
269. 7:22assisted machine. Then you can drop down
270. 7:24to 50, 40, 30, until you can do one full
271. 7:27pull-up. And then you can work your way
272. 7:28up to weighted pull-ups. Just attach
273. 7:30your weight to a belt or just place a
274. 7:32dumbbell between your legs as you're
275. 7:33doing pull-ups. And that's pretty much
276. 7:34it for the three exercises to build your
277. 7:37Vtaper. It's pretty simple, but trust
278. 7:38me, it is effective. And if you're
279. 7:40watching this video and don't have a
280. 7:41workout split where you can integrate
281. 7:42these exercises, then you can pause and
282. 7:44copy this full workout split that I've
283. 7:46created for building the best possible
284. 7:48Vtaper. Enjoy. But even if you do all
285. 7:49these exercises that I've just mentioned
286. 7:51and you follow the workout split that I
287. 7:53gave you, none of it matters if your
288. 7:55diet and mindset aren't locked in. But
289. 7:57before we get into it, make sure you
290. 7:58like the video and subscribe because I
291. 8:00post weekly tutorials on how to build
292. 8:02your dream body and vlogs that show what
293. 8:03it's like to live as a successful
294. 8:0523-year-old fitness coach. Now, I put
295. 8:07diet and mindset together because one
296. 8:09without the other never works. Because
297. 8:11if your diet sucks, then you won't see
298. 8:12the results that you're looking for. And
299. 8:13that will just kill your motivation and
300. 8:15your mindset. And if your mindset sucks,
301. 8:17then you won't stay consistent. And that
302. 8:18means that you won't stick to your diet.
303. 8:20And that's why in my opinion, they go
304. 8:22hand in hand. And first, we're going to
305. 8:23be going over your diet. Now, if you're
306. 8:24skinny or skinny fat, that means you
307. 8:26need to be lean bulking. And that just
308. 8:28means that you need to be eating
309. 8:29slightly above your maintenance calories
310. 8:30to build muscle without getting fat. And
311. 8:32I'm going to be showing you exactly how
312. 8:34to lean bulk in just a second. And if
313. 8:36you're overweight or fat, the number one
314. 8:37tip that I could give you is to cut out
315. 8:39the junk food, the sugar, and eat
316. 8:41cleaner and focus on hitting your
317. 8:42protein goal. It's honestly really
318. 8:44simple. Don't over complicate it. Now,
319. 8:46when it comes to lean bulking, here's
320. 8:47what you need to do. First thing you
321. 8:48need to do is to find your maintenance
322. 8:50calorie. And that just means the number
323. 8:51of calories you need to eat to maintain
324. 8:53your current weight. And the easiest way
325. 8:54to do this is by going on Google and
326. 8:56typing in calorie calculator and
327. 8:57clicking on the first link that pops up.
328. 8:59And when you get there, just put your
329. 9:00information and it's going to calculate
330. 9:02your maintenance calories for you. Now,
331. 9:03the number you're going to get is
332. 9:04obviously just an estimation. So, what I
333. 9:06want you to do is to weigh yourself
334. 9:08every single day for a full week. And
335. 9:09for those days, I want you to eat 200 to
336. 9:11300 calories above that number that you
337. 9:13get in the calculator. So, for example,
338. 9:15if you get 2500 calories for your
339. 9:17maintenance, then I want you to eat 2700
340. 9:19to 2,800 for a full week and weigh
341. 9:21yourself every single day. Now, ideally,
342. 9:23what you should see is your weight move
343. 9:24up after that first week of eating those
344. 9:26calories. And if it doesn't happen, then
345. 9:28all you got to do is add 200 to 300
346. 9:30calories to the number that you had at
347. 9:31the start. So, from 2700 to 2,800, you
348. 9:34move up to 2900 to 3,000 calories for
349. 9:37another week. And you keep an eye on
350. 9:38your weight. And you also want to focus
351. 9:40on eating at least one gram of protein
352. 9:41per pound of body weight to make sure
353. 9:43that you're gaining muscle. So, for
354. 9:44example, if you're 150 lbs, then you
355. 9:46need to focus on hitting 150 grams of
356. 9:48protein every single day. And for the
357. 9:50rest of the macros, I always recommend
358. 9:51to eat at least 50 grams of healthy
359. 9:53fats, and you can fill the rest with
360. 9:54your carbs. And don't overthink it,
361. 9:56right? Don't stress about perfect timing
362. 9:58or the number of meals you need to hit,
363. 9:59just eat clean and hit your target of
364. 10:01calories and protein, and you're going
365. 10:02to be seeing progress in no time. But
366. 10:04before you go crazy with the exercise
367. 10:05and the diet, just remember the last
368. 10:07part that I'm going to be going over,
369. 10:08and that is your mindset. Now, here's
370. 10:10the truth. Even if your genetics are not
371. 10:11great, it's not an excuse. You're never
372. 10:13going to know what your true potential
373. 10:14is unless you really take it seriously.
374. 10:16Most people that I've worked with before
375. 10:17think that they have bad genetics, but
376. 10:19the truth is they haven't been
377. 10:20consistent long enough to really see
378. 10:22their potential. And honestly, most of
379. 10:23them find it easier to complain than to
380. 10:25work on their physique. And always
381. 10:26remember this, when you mess up, whether
382. 10:28it's a cheat meal, it's a skipped
383. 10:29workout, it's a bad day. Don't spiral
384. 10:31down. Don't wake up the next day
385. 10:32thinking, "Oh, I just messed up." Just
386. 10:34wake up and be like, "All right, that
387. 10:35cheat meal, it didn't even happen." And
388. 10:37then you move forward. Because all of
389. 10:38this that you're watching, all of these
390. 10:39videos, the goal is to make you feel
391. 10:41better, not worse. And honestly, the
392. 10:43number one tip that I've received in my
393. 10:44journey that helped me the most is this
394. 10:46one. What you do next is always going to
395. 10:48matter more than what you did last. So,
396. 10:50stop overthinking, stop feeling bad for
397. 10:52yourself, and just move forward and make
398. 10:53sure that the next step you take is the
399. 10:55best one you can take. But yeah, now you
400. 10:57know exactly how to build a Vtaper
401. 10:58physique. And if you want to do it
402. 10:59faster with a personalized training
403. 11:01split, a custom diet, and a one-on-one
404. 11:03coaching with me directly, just DM me
405. 11:04the word oneonone on Instagram, and I'll
406. 11:06get back to you. Or you can just apply
407. 11:08with the first link in this video's
408. 11:09description. So, if you want results
409. 11:10like my clients here, apply now and I'll
410. 11:12help you do it the right way naturally.
411. 11:14So, yeah, that's pretty much it for this
412. 11:15video. Let me know in the comments which
413. 11:16part of this video helped you the most
414. 11:18so I can make sure I include more of
415. 11:19[music] them in my next videos. Like and
416. 11:20subscribe if you enjoyed this video. And
417. 11:22yeah, that's pretty much it. Love you
418. 11:23all. Peace.