protocol designed to give you the V-taper look of Superman, who, like all heroes, has broad shoulders and a tight waist. I often tell clients that if you want your shoulders to appear wider, shrink your waist. And if you want your waist to appear slimmer, develop shoulder width. This programme attacks both solutions (as well as the other supporting factors) through careful exercise selection. Moves like military presses, half Arnolds, and isometric sledgehammer/ dumbbell holds will stimulate deltoid growth to build width up top. The waist tightening, so to speak, will be accomplished through side-plank twisting crunches and hip dips and, of course, the classic broomstick twist. The latter is an old-school move that has long been scrutinised, but I’m a firm believer that adipose will not rest in active areas of the body. MUSCLE & FITNESS The form is simple: plant the feet together, stand tall, put the bar on your traps, and twist in the transverse plane, initiating all movement from the core. Because it’s a hypertrophy programme, there are only three days of resistance training. In those three days we’ll be aiming to put forth maximal effort into every single rep. You’ll also be using a few of my favourite training tactics: supersets, trisets, and quad sets (aka giants sets) in the form of “mini-circuits”. If intensity remains high in these circuits, SEPTEMBER 2013 cardio shouldn’t be needed on lifting days. As for the cardio, these days must be taken just as seriously. It’s your only workout on those days, hence it is the only chance you have to take your metabolism to the next level for the following 24 hours before you get back under the bar. The cardio days have a bit of variation: StairMaster on Day 2, rowing on Day 4, and treadmill work on Day 6. This will keep your body guessing and continuously burning body fat throughout the process.
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