We all have different fitness goals, but the ultimate physique for many is the ‘X’ shape physique. This refers to the shape consisting of wide shoulders, a narrow waist, and large legs, creating almost literally an ‘X’ shape out of the body.
This physique is so desired largely because it can be very difficult to obtain. We all know that it’s necessary to eat a calorie excess to gain muscle mass, so how do we do this without gaining a large midsection? Tricky…
First of all we need to watch what we’re training and how. There are movements such as the deadlift and low-bar squat which encourage thickness in the torso, which will make creating an X-shaped physique more difficult. Likewise, too many heavy abdominal sessions can result in a similar issue.
To create the X shape physique, lower-back and abdominal work needs to be kept relatively low compared to other movements, to prevent the rate of growth relative to the growth of the legs, lats and shoulders. Additionally, the X-physique is more deltoid focused rather than traps. This means that back-work should focus mainly on lats rather than traps, to create width without too much thickness around the neck.
A fantastic workout split to follow for this body-shape is a Push-Pull-Legs split, an example of which is shown below:
Workout 1: Push
Barbell Bench Press, 5 sets of 5 reps, 80kg
Incline Dumbbell Bench Press, 3 sets to failure. 32 kg dumbbells
Narrow Grip Bench Press. 3 sets of 6-12 reps. 60kg
Military Press, 5 sets of 5 Reps, 40kg
Tricep Dips, 5 sets to failure. 10Kg dumbbell between legs.
Workout 2: Pull
Barbell Row, 5 sets of 5 reps, 60kg
Lat Pulldown, 3 sets of 8-14 reps
Dumbbell Row, 3 sets of 12-16 reps each arm, 30kg
Deadlift, 3 sets of 3 reps, 120kg
Barbell Curl, 3 sets to failure 20kg
Workout 3: Legs
Back squat, 5 sets of 5 reps, 100kg
Leg Press, 5 sets of 15 reps, (Use a comfortable but heavy weight.)
Stiff leg Deadlift, 3 sets of 8-14 reps, 60kg
Hamstring curl, 3 sets to failure. (20-40kg.)
Dumbbell Calf Raise, 3 sets to failure, 30kg dumbbells.
Performing these movements is very important to stimulate maximum muscle-growth.
Bench press.
Be sure to keep your chest raised, and feet comfortably planted. A small arch in your lower back will prevent you from straining. Grip the bar at a comfortable width, a hand each side wider than shoulder width. Bring the bar down to your chest. When you press, be sure not to lock your elbows, as this can easily cause injury.
Squats.
It is important to keep a flat back, and centre the weight over your heels. Try to avoid leaning too far forward, as this will put unnecessary pressure on your lower back.
Rows.
Whether using a barbell, dumbbells or cables, it is vital to keep your back straight. Do not round out your back while performing these movements. Maintain a mild-squeeze throughout your lats to enhance the efficiency of the movement and prevent injury. Row towards the stomach, as opposed to the chest, this is a common mistake, and will put more pressure on your shoulders and lower back if standing.
Shoulder press.
This now sounds like a broken record... But keep your back straight! Avoid straining your neck, or changing your posture mid-lift to try and raise the weight. If you cannot raise the bar with a straight back and balanced posture, set your ego down, and grab a smaller weight. The exercise will still burn, and you will prevent injury.
For the X-shape physique, focus should be towards Legs, Lats and Delts, to create lateral width and leave a narrow waist. Nutrition is absolutely vital too, as without a healthy, balanced diet, thickness around the midsection can be gained from fat, which of course will disrupt progress towards the X-shape physique.
