Targeted Muscle:Developing the "X Shaped" Body

The figure and physique extraordinaire reveals the most effective secrets to attaining that most desired look.

by Olesya Novik

As a figure competitor, I often get asked about my personal training routine. Those who ask me this question seem to make the assumption that there's just one routine I utilize, and following this "magic" workout will transform their physique into exactly what they envision as their ideal.

Unfortunately, there is no such thing. There isn't a single workout that anyone who happens to have that "ideal" physique does. Different routines work for different people, and you may have to play around with various workout styles to find one your body will respond to best. Some women swear by lifting heavy, other ladies — figure competitors included, don't go near a squat rack for fear of excessive size on their lower body. Then there are those who religiously utilize lighter weights and giant sets, with sprints for cardio.

I personally have found that switching training principals, along with workout programs, works best for my physique. Along with keeping my workouts fun year-round, doing this prevents my body from getting accustomed to a routine. My training always feels challenging, and I see the results I want all year long.

I've already learned, for instance, that when preparing to step on stage, higher reps and sets with shorter rest periods help me lean out while not only maintaining my musculature, but also helping fine-tune it.

During the off season, I like to do a complete one-eighty as I extend my breaks between sets, increase the weight I lift, and trade in some of the isolated muscle movements for compound ones. I absolutely love to feel strong, and nothing makes me happier than seeing the pin get lower on that weight stack (or extra plates on that bar — even if they are only the ones that weigh 1.5lbs!).

The workout I'm about to share with you is one of the latter, off season types. It not only makes me feel like Wonder Woman in the strength department, but also just happens to be the routine responsible for a lot of my muscle mass. I especially love the fact that all of this mass was built in areas I, as a figure competitor, needed.

It added mass to my upper back and shoulders, and shaped my quads, glutes and hamstrings; all of which helped create the illusion of a tiny waist by improving my "V" taper and bringing out that coveted "X" shape everyone keeps talking about.

It's all about the "X"

The routine is a basic one and was initially inspired by traditional power lifting ideas. It's made up of a FOUR day split, with two of the four days consisting of a FIVE set by SIX rep routine, followed by an OFF day and two days comprised of a TWO set by TWELVE to FIFTEEN rep workout.

There are only TWO routines, which are to be alternated through the week, along with the set and rep schemes above. One workout is lower-body based, the other focuses on the upper-body.

The workouts, as I performed them during my last off season are as follows:

Lower Body:	Upper Body:
Rack Pulls Sissy Squats Sumo Dumbbell Deadlift Glute-Ham Raises Barbell Walking Lunges Standing and Seated Calf Raises	Incline Bench Press Barbell Skull Crushers Standing Unilateral Shoulder Press Chins-ups Seated Cable Rows Side Laterals

*Exercises were performed in order specified*

Here's my personal split:

Day 1: OFF

Day 2: Lower Body — 5 x 6

Day 3: Upper Body — 3 x 12-15

Day 4: OFF

Day 5: Lower Body — 3 x 12-15

Day 6: Upper Body — 5 x 6

Day 7: OFF

As you can see, it's a simple routine — not a lot involved, just basic movements performed with a heavy weight. Good form is crucial in ensuring the efficacy of the exercises and in injury prevention, so below are the descriptions of the exercises, along with some photos for your reference.

LOWER BODY

Rack Pulls

I truly feel that this movement has made a major difference in my upper back!

To set up for it, place your bar in the power rack just at (or a little over) knee level.

Keep in mind that this is essentially the "top" portion of a deadlift, and doing it from this position will allow to go heavier than you would be able to lift from the floor. Point being — LIFT HEAVY!!

Load up the bar, step up to it, and lift. Hold in the UP position for just a second, lower back down just so it hits the rack, and lift back up, for reps listed.

Sissy Squats

This is a great way to shape your lower quads — that "tear-drop" muscle above your knee.

Begin by standing with your feet just slightly apart. Hold onto something for support, and begin to bend at your knees while simultaneously rising up on your toes. Slowly bring your upper body towards the floor, bringing your hips forward. Go as low as possible, attempting to bring your butt in contact with your heels.

Once at the bottom, push back up by flexing those quads.

Sumo Dumbbell Deadlift

This movement will make a noticeable difference in your entire lower body. It'll work everything from the glutes, to the glute-ham tie-in, to the upper portion of your quads.

To start, hold onto a single dumbbell with both hands. Point your toes outward, at a 45 degree angle. Keep your knees slightly flexed with the rest of your body remaining in an upright position, hips neutral. Now move your hips back as you would in a squat, making sure that your knees bend in the exact direction to which your toes are pointing. Come down to a point where your thighs are parallel to the floor, and return to the starting position.

Be sure to squeeze your glutes on the way back up, focusing on pushing through the heels.

Glute-Ham Raises

This movement is as good as it gets for glute-ham tie-in, hamstrings, glutes, and even your lower back. If your gym has the proper machine for these, then all you have to do is place your lower legs between the braces so that your feet are on the platform, and, with your knees resting on the pad, slowly lower your upper body until it's parallel to the floor while maintaining a neutral hip position. Be sure to keep your back neutral.

Return to your starting position by squeezing your glutes and hamstrings to bring your body back up, while maintaining an arch-free lower back.

Barbell Walking Lunges

This one really "brings it home" for the entire lower body area by working the full leg — front and back, starting deep within the glutes, and ending with the calves.

I specified "barbell" because these truly seem to work better than dumbbell walking lunges for me. If you always do your walking lunges with dumbbells, you need to give these a shot — that barbell on your back will make this feel like a brand new exercise!

To execute, step forward, landing on the heel first. Lower yourself by bending at both knees until the knee of your rear leg is near the floor. Raise yourself back up by pushing through the heel of the front leg; and lunge forward with the opposite leg. Repeat for reps specified, PER LEG.

UPPER BODY

Barbell Skull Crushers

One of my all-time favorites for shaping those triceps! To begin, lie on a flat bench with an overhand grip on the inside bends of your EZ-Curl Bar. Start out by holding the bar straight over your chest and shoulders, with straight arms. Lower the bar to your forehead in a controlled motion by bending your elbows slowly. Extend your arms to return to starting position, and repeat for reps listed.

Standing Unilateral Shoulder Press

Shoulder press variations should be a staple in any figure girl's training routine. Performing this movement standing will allow you to use a heavier weight than your body is accustomed to, which will shock those muscles into growing. The fact that you'll be working on one side at a time will ensure that your delts are being worked equally, thereby improving your balance and symmetry.

Chins-ups

If no back exercise has ever done wonders for your back, you've never tried chins. When done with proper form, this movement will transform a shapeless back into a "V" in no time — all while tightening up those arms, as well!

Begin by grasping onto a bar with either a supinated grip (palms facing you), or a semi-supinated one (palms facing each other). At the start of the movement, your arms will be in a fully extended position. Inhale and begin to pull yourself up, be sure to focus on using your upper back muscles to drive your body up, squeezing your shoulder blades together on the ascend.

Once your chin clears the bar, start to breath out as you slowly lower yourself to your starting position.

Seated Cable Rows

Different types of rows are an absolute necessity in any figure girl's arsenal! I like to perform this type of row with a triangle grip, focusing on squeezing my lats, pulling my shoulders back, and pushing my chest forward as I pull the attachment to my waist.

Slowly return to starting position with minimal "swinging" at the waist.

Side Laterals

We all know how important capped shoulders are to the "X" frame of a figure competitor. Side laterals will do more than their fair share in putting that "cap" on your delts!

Begin by holding the dumbbells in front of your thighs. Keep your knees and elbows flexed, and slightly bend forward at the hips. Raise your arms out to the sides until they are parallel to the floor. Slowly return to the starting position, and repeat.

It can be tough for us ladies to find a routine that will actually make us feel and look strong and feminine at the same time. Give this program a shot if your goal is to not only look like a shapely figure competitor, but feel like a superhero while you're at it!