Yenny Polanco

Yenny’s personal tips on how to achieve a muscular, well balanced, symmetrical back, with beautiful, fluid lines.

  The V-taper is for everyone wanting to create an aesthetically pleasing and well balanced physique. You don’t need to be a Physique competitor to achieve the V-taper.

  This article is for anyone who desires to build a wider back full of muscular definition on the traps, rear delts, rhomboids, spinal erectors, and the other layers of the back.

The V-Taper will enhance your body and create an illusion of a smaller waist!
  One of the most important and aesthetically striking physical attributes of top physique competitors (fitness competitors, figure competitors, fitness models, and body builders) is a pair of broad, muscular shoulders and back, which taper down to a narrow waist. In bodybuilding, we call this the “V-Taper”. It creates the illusion of a smaller waist; and makes a small waist appear tiny!

As an IFBB Fitness Athlete, when I am on stage, I’m being judged on an even display of muscle tone, leanness, symmetry, overall body balance and stage presentation.

My back is perhaps my BEST asset. For my petite body and small joints, it’s wide, muscular, and defined. I believe that its superior development is largely responsible for earning my IFBB Pro card; then qualifying for the 2010 OLYMPIA! And for winning the 2009 IFPA VA State Championships, as well as the 2008 Figure America World Championship, to name a few.

Anyone who trains for body building competitions knows how difficult it is to develop the back.
 

With my personal work out tips on developing the V-taper, you too can achieve a beautiful and sexy back.
I am confident that the personal work-out routine I will share with you will help you achieve that most coveted V-taper.

  I used to be super skinny, with very thin arms and legs. But not anymore. It has taken years for me to develop a hard, lean physique. The transformation has been a process involving hard work, dedication to training and diet, continual reading, educating and challenging myself; absorbing information like a sponge from the best in the business, and with a hefty dose of “trial-and-error” thrown in for good measure.

I like to help, and I love to see results for those open minded folks willing to challenge themselves.
But I can only help those who are willing to help themselves first.

My observation is that most people don’t train their backs hard enough… and many gym regulars are guilty of training with poor form as well, and this includes you guys.
Another common “stumbling block” is nutritional… inadequate intake of protein, carbohydrates and fats (in correct combination) to supply the muscles with the building blocks they require for growth.
Progress can be slowed because of one single issue or a combination of mistakes.

I believe it’s important to train hard enough that by the conclusion of your workout, you are exhausted and ready for your next meal.

Your training session should be done within 45 minutes to an hour.
  And I’m a firm believer that an efficient training session should last no more than one hour to an hour and fifteen minutes including stretching.

 The goal is to train hard and efficiently, to eat well and to get adequate rest.

Lifting weights helps you gain lean muscle, and muscles burns fat even when you are at rest.

It’s what you eat and when you eat it that could give your body frame unwanted bulkiness, and thickness.

Resistance exercise provides the stimulus, but food and adequate rest are necessary for growth. So if you are not getting enough protein, carbs and healthy fats through the day -- yes, throughout the entire day -- then you are far less likely to achieve optimal results!

  I share with you my priceless and original V-taper workout routine. You won’t get this kind of complimentary and honest guidance anywhere else!

Here is a list of 3 exercises one must do in order to achieve that beautiful V-taper!
Lat Pull Downs, Seated Rows, and the One-Arm Dumbbell Row
Perform 3 sets with 1-2 minutes rest between them.

Pick a weight which allows you to do 5-8 reps to “failure“. Going to failure means that the last 2 or 3 repetitions of an 8 rep set for instance, should be extremely difficult to complete. Strictly speaking, you should reach muscular failure (while exerting maximum effort) on the 8th rep. A full 9th rep should not be possible while maintaining good form.

  Now, instead of resting -- reduce the weight by *10lbs and keep going to failure.
Then drop 10 lbs again and continue to failure.

  Start the drop-downs on the 2nd or 3rd set. At first you might just want to drop the weights one time per set. Once you gain strength and muscular endurance you can start to drop the weights 1-3 times per set!

  Keep in mind that these are only 3 exercise out of 5-7 which I normally do for the back! But these 3 back exercises are essential to an even development of the back and to achieve the most desirable V-taper.

The Yenny’s V-Taper back workout routine, is part of the Take The Yenny Challenge workout program I developed myself in 2008! You’ll find it nowhere else.

  As a LIFETIME NATURAL Athlete and Fitness Coach, I use my knowledge, skills, and experience to mentor those trying to improve their physical and overall well being NATURALLY.

To learn more about the Take the-Yenny Challenge workout program,
Please contact me at www.yenny-polanco.com. And check out my personal training page.

All the best!
YennyJ