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Getbig Main Boards => Gossip & Opinions => Topic started by: The_Hammer on November 22, 2011, 11:55:43 PM
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I've never been able to build thick traps naturally. My upper back in general is shallow. My back routine for years has been barbell rows, shrugs and deadlifts. The results have been disappointing.
Any suggestions? Thinking about trying these exercises.
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deadlift and bentrows thats it.
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Do you use wrist straps? If not, try it, you can quadruple the amount of weight you can use...
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Run the rack on DB shrugs.
Start at the heavy side of the dumbbel rack, pick a weight you can get 12 REAL reps with, not the bullshit 2 inch shrugs you see that fat assholes who think they are big doing..and go down the entire rack, dropping in ten pound increments , shrugging to 12 with each weight
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Hang power clean performed in the right way, that's it.
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Hang power clean performed in the right way, that's it.
That was my though, if you didn't want to do the whole thing, you could just do high pulls. 3-5's, lots of weight.
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Hang power clean performed in the right way, that's it.
x2
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yea drop sets for shrugs always worked for me.
Run the rack on DB shrugs.
Start at the heavy side of the dumbbel rack, pick a weight you can get 12 REAL reps with, not the bullshit 2 inch shrugs you see that fat assholes who think they are big doing..and go down the entire rack, dropping in ten pound increments , shrugging to 12 with each weight
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my traps were quite soon huge and never trained them apart. good because i hate doing shrugs as it feels like an unnatural movement.
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I like to squeeze at the top of the movement for about 2 seconds while doing shrugs, just to make sure i am hitting it hard....I have seen other guys using the same weight i am, and i see no trap development at all which is strange....Does it come down to genetics?
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genetics more than anything considering traps or drugs
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use a low cable with straight bar
lean back slightly and shrug to the rear, almost like your arms are going on a 30 degree angle, you don't need to go terribly heavy. If you work up to the stack make sure you're getting 12-15 quality reps.
Also, don't hang you arms in the stretch....stop parallel to the floor, then shrug back up.
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You could try Hise shrugs. (I think I spelled that right). Check YouTube for a description.
Behind the back barbell shrugs.
In the video on the original post, he was using his arms quite a bit and bending his elbows. I always thought that you were just supposed to let your arms hang there while you shrugged?
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Do you use wrist straps? If not, try it, you can quadruple the amount of weight you can use...
yes u need to use more weight if your not already. Dont wrap up on everything or you will loose all grip and forarm strength. Start with dead lifts . after you warm up go very heavy with good form. Use your wraps, Make sure you lean back slightly at the top position to get that good contraction. Next so some sort of pulldown, I find that using a hook grip (thumbs on top of the bar) help you get a cood contraction, as well as take stress off of your arms. Again go very heavy with good form. move on to either barbell rows with an over hand grip or seated cable row, finish with the close grip pull down. If u can have a spotter help you with another rep or 2 on the pulldowns it good.
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shrugs are great and all, but I think that buiding your back builds the traps better than shrugs.
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yeah what Pito24 and Arnneck said
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too bad Rickson Gracie got banned
rumor has it that he had a wonderful routine for developing these muscles
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I NEVER train traps directly. They get big from shoulder training
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nothing is a more impressive bodypart than big traps. nothing exudes power like that body part- and chances are if a guy has good traps hes a pretty powerful fucker.
i am never going to be happy with the way i look- i have some kind of body dysmorphia- but when i get complimented its always on my traps. from the back they run down my back in the classic manta ray look good thick traps should have, and im not blessed with big traps. i built them.
first of all heavy weight builds big traps is a fallacy. good form with focus on using the trap itself to actually move the weight builds big traps. how many guys have you seen shrugging 4 plates a side that have very mediocre traps? they are countless. i seldom use 3 plates a side, most times 2's and 25's and im a pretty strong guy. dumbells i seldom shrug more than 110's.
the trick is to hold the weight in such a way before the start of the set you can actaully feel it pulling on your traps. if you can feel it pulling on them, hang onto that feeling the thru the entire range of motion. if you lose that connection at any point your going to heavy. drop the weight nd try again till you feel the trap and only the trap work thru the entire range of motion. if you lose that feeling you'll use your forearms shoulders triceps and legs to move that weight. and keeping tension in it might mean not doing a 'full' rep. do what you need to do but keep that tension. i'll actually tense my traps as im leaning ove the bar or the dumbells before i unrack them cause it helps me keep the focus where it is supposed to be
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you'll eventyually get to the point you can focus on what part of the trap want to hit, and believe me despite it being 'one' muscle group you can actually train either the upper part that 'sit's on the clavicle or the middle lower part that is beind the rear delt that runs down the middle of yor back.
not a lot i know about, but i know how to train traps.
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stop speaking for 2 months every time someone tries to talk to you just shrug your shoulders.
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big traps probably have to do with how wide your shoulders are and how efficient the leverage system is in the whole traps/shoulders complex. I have naturally big traps, so much that when I turn my neck to the side it almost looks like I have a hump back or something, and I rarely do shrugs or anything, my traps have to be bigger because I think they are simply less efficient... I need more muscle to move the same weight since the shoulder is farther away from the neck. it does look powerful, and it looks great if u have a small waste to go along with it, but it's deceiving, im not actually all that powerful
if u look at most successful power lifters, they dont have wide shoulders, they have tight frames, when u have sloping wide shoulders, your shoulders and traps have to do more work to accomplish the same thing
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I do deads with double overhand grip and a shrug on top of the movement.
I do this about every other week. considering I consider my body to be mostly maxed out.
imho most large traps you see on pros is oil. note their traps never seem to pump up
my logic = if i can't deadlift it, i got no business trying to shrug it with my long arms.
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You could try Hise shrugs. (I think I spelled that right). Check YouTube for a description.
Behind the back barbell shrugs.
In the video on the original post, he was using his arms quite a bit and bending his elbows. I always thought that you were just supposed to let your arms hang there while you shrugged?
hormones + hise shrugs = big fucking traps ;)
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Try the "trap machine", I really liked that at my old gym...I used do traps when I was out college---and I started getting a severe "slope shoulder" look---I looked like a damn arrow.
Also try shrugs using the machine with the low pulley, and do it on an angle.
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Deadlifts work wonders.
And like Groink said, you need to do real shrugs. Slow down the cadence, and do them at a 2/2, trying to put your shoulders to your ears.
This stuff is not that hard, especially if you do your movements with good form.
When drugs enter the equation, everything grows (especially traps), but that is a horse of a different color.
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nothing is a more impressive bodypart than big traps. nothing exudes power like that body part- and chances are if a guy has good traps hes a pretty powerful fucker.
i am never going to be happy with the way i look- i have some kind of body dysmorphia- but when i get complimented its always on my traps. from the back they run down my back in the classic manta ray look good thick traps should have, and im not blessed with big traps. i built them.
first of all heavy weight builds big traps is a fallacy. good form with focus on using the trap itself to actually move the weight builds big traps. how many guys have you seen shrugging 4 plates a side that have very mediocre traps? they are countless. i seldom use 3 plates a side, most times 2's and 25's and im a pretty strong guy. dumbells i seldom shrug more than 110's.
the trick is to hold the weight in such a way before the start of the set you can actaully feel it pulling on your traps. if you can feel it pulling on them, hang onto that feeling the thru the entire range of motion. if you lose that connection at any point your going to heavy. drop the weight nd try again till you feel the trap and only the trap work thru the entire range of motion. if you lose that feeling you'll use your forearms shoulders triceps and legs to move that weight. and keeping tension in it might mean not doing a 'full' rep. do what you need to do but keep that tension. i'll actually tense my traps as im leaning ove the bar or the dumbells before i unrack them cause it helps me keep the focus where it is supposed to be
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you'll eventyually get to the point you can focus on what part of the trap want to hit, and believe me despite it being 'one' muscle group you can actually train either the upper part that 'sit's on the clavicle or the middle lower part that is beind the rear delt that runs down the middle of yor back.
not a lot i know about, but i know how to train traps.
Very good post..I'd like to add another thing to remember is the traps work on two planes of motion, they pull your shoulders up, but they also pull your shoulders together towards the center of your back.
whenever i train a muscle, the first thing I think of is "what does this muscle do, and how does it move my body?" and I go from there. Traps are an up and back movement, so i lean forward a slight bit to attack both planes of motion. I actually do sets standing straight up, and sets leaning forward....and sometimes behind the back as well.
Your traps are one of the biggest muscles in your body, they cover half your back. it amazes me when people say "Ah, do some deads and you're fine"....I do not just breeze through traps, they are a major bodypart IMO
and that's why I have good ones ;)
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The Kelso shrug book mirrors what Groink has said and is filled with great routines.
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Do you use wrist straps? If not, try it, you can quadruple the amount of weight you can use...
You're obviously a tiny tit
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I do Deadlifts and DB Shrugs on my back day. 5 sets of Deadlifts, rep scheme 10, 6, 6, 6, 3-6. 4 sets of DB Shrugs 12-15 reps. Traps are one of my best bodyparts. I think the combo of low rep deadlifts(3-6 on my final set) and high rep shrugs is the best for big traps.
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are you on gh and trenbolna? traps should build themselfes
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nothing is a more impressive bodypart than big traps. nothing exudes power like that body part- and chances are if a guy has good traps hes a pretty powerful fucker.
i am never going to be happy with the way i look- i have some kind of body dysmorphia- but when i get complimented its always on my traps. from the back they run down my back in the classic manta ray look good thick traps should have, and im not blessed with big traps. i built them.
first of all heavy weight builds big traps is a fallacy. good form with focus on using the trap itself to actually move the weight builds big traps. how many guys have you seen shrugging 4 plates a side that have very mediocre traps? they are countless. i seldom use 3 plates a side, most times 2's and 25's and im a pretty strong guy. dumbells i seldom shrug more than 110's.
the trick is to hold the weight in such a way before the start of the set you can actaully feel it pulling on your traps. if you can feel it pulling on them, hang onto that feeling the thru the entire range of motion. if you lose that connection at any point your going to heavy. drop the weight nd try again till you feel the trap and only the trap work thru the entire range of motion. if you lose that feeling you'll use your forearms shoulders triceps and legs to move that weight. and keeping tension in it might mean not doing a 'full' rep. do what you need to do but keep that tension. i'll actually tense my traps as im leaning ove the bar or the dumbells before i unrack them cause it helps me keep the focus where it is supposed to be
.
you'll eventyually get to the point you can focus on what part of the trap want to hit, and believe me despite it being 'one' muscle group you can actually train either the upper part that 'sit's on the clavicle or the middle lower part that is beind the rear delt that runs down the middle of yor back.
not a lot i know about, but i know how to train traps.
Lots of good advice here!
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You can do traps on dip bars as well, and on the pull up bars---I learned that from that trap book.
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Run the rack on DB shrugs.
Start at the heavy side of the dumbbel rack, pick a weight you can get 12 REAL reps with, not the bullshit 2 inch shrugs you see that fat assholes who think they are big doing..and go down the entire rack, dropping in ten pound increments , shrugging to 12 with each weight
This.
also vary your routine.db shrugs,straight bar shrugs,if they have a machine for shrugs at your gym,and behind the back shrugs.
....my shrug torture routine goes like this...start with a db you can do 20xs,as soon as you finish grab light db's like 35-40lb.start at the top of the contraction,then lower the weight only an inch or two so your traps are always being worked,do 10-12 reps.take a rest then increase the db's by 10lb increments until it gets too heavy to 8-10 reps,and always superset with the 35-40's
trust me you'll see a great pump and development...I do these like once a month.
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Low volume (3-5 reps)
Trap bar deads
regular deads
Hang cleans
power cleans
clean pulls
tire flips
farmers walks
keg carries
just about anything strongman
High Volume (8-15 reps)
BB shrugs
DB shrugs (seated or standing)
upright rows (BB or DB)
Machine shrugs (yuk)
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You can also do shrugs on the calf machine.......load up the stack,get under the pads and shrug.
Another seldom seen/used one is "armpit rows"..........grab two dumbells and while keeping them at your sides,do an upright row movement trying to pull the bells into your armpits......it`s impossible,but get them as high as you can and squeeze at the top.
Great advice from no one and Groink...I always lean forward while shrugging and let the weight stretch the traps downward.
I like 12-20 reps.
One important thing to remember is that if you have weak side delt development and no cap on the deltoids,too much trap work can give you a sloped shouldered look,so train those side delts to look your best.
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nothing is a more impressive bodypart than big traps. nothing exudes power like that body part- and chances are if a guy has good traps hes a pretty powerful fucker.
i am never going to be happy with the way i look- i have some kind of body dysmorphia- but when i get complimented its always on my traps. from the back they run down my back in the classic manta ray look good thick traps should have, and im not blessed with big traps. i built them.
first of all heavy weight builds big traps is a fallacy. good form with focus on using the trap itself to actually move the weight builds big traps. how many guys have you seen shrugging 4 plates a side that have very mediocre traps? they are countless. i seldom use 3 plates a side, most times 2's and 25's and im a pretty strong guy. dumbells i seldom shrug more than 110's.
the trick is to hold the weight in such a way before the start of the set you can actaully feel it pulling on your traps. if you can feel it pulling on them, hang onto that feeling the thru the entire range of motion. if you lose that connection at any point your going to heavy. drop the weight nd try again till you feel the trap and only the trap work thru the entire range of motion. if you lose that feeling you'll use your forearms shoulders triceps and legs to move that weight. and keeping tension in it might mean not doing a 'full' rep. do what you need to do but keep that tension. i'll actually tense my traps as im leaning ove the bar or the dumbells before i unrack them cause it helps me keep the focus where it is supposed to be
.
you'll eventyually get to the point you can focus on what part of the trap want to hit, and believe me despite it being 'one' muscle group you can actually train either the upper part that 'sit's on the clavicle or the middle lower part that is beind the rear delt that runs down the middle of yor back.
not a lot i know about, but i know how to train traps.
agree 100000000000000000000000 0%
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Deadlifts work wonders.
And like Groink said, you need to do real shrugs. Slow down the cadence, and do them at a 2/2, trying to put your shoulders to your ears.
This stuff is not that hard, especially if you do your movements with good form.
When drugs enter the equation, everything grows (especially traps), but that is a horse of a different color.
That's the thing. Deadlifts aren't a trap exercise, yet they work them anyway. That's why direct trap work isn't really necessary. Everything else works them indirectly. Kind of like forearms
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Heavy upright rows, use straps and belt. Terrific..
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That's the thing. Deadlifts aren't a trap exercise, yet they work them anyway. That's why direct trap work isn't really necessary. Everything else works them indirectly. Kind of like forearms
"Shrugs" on a supported t-bar row are awesome too, or with a trap bar, or with dumbells while you are leaning on a high incline bench, etc.
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nothing is a more impressive bodypart than big traps. nothing exudes power like that body part- and chances are if a guy has good traps hes a pretty powerful fucker.
i am never going to be happy with the way i look- i have some kind of body dysmorphia- but when i get complimented its always on my traps. from the back they run down my back in the classic manta ray look good thick traps should have, and im not blessed with big traps. i built them.
first of all heavy weight builds big traps is a fallacy. good form with focus on using the trap itself to actually move the weight builds big traps. how many guys have you seen shrugging 4 plates a side that have very mediocre traps? they are countless. i seldom use 3 plates a side, most times 2's and 25's and im a pretty strong guy. dumbells i seldom shrug more than 110's.
the trick is to hold the weight in such a way before the start of the set you can actaully feel it pulling on your traps. if you can feel it pulling on them, hang onto that feeling the thru the entire range of motion. if you lose that connection at any point your going to heavy. drop the weight nd try again till you feel the trap and only the trap work thru the entire range of motion. if you lose that feeling you'll use your forearms shoulders triceps and legs to move that weight. and keeping tension in it might mean not doing a 'full' rep. do what you need to do but keep that tension. i'll actually tense my traps as im leaning ove the bar or the dumbells before i unrack them cause it helps me keep the focus where it is supposed to be
.
you'll eventyually get to the point you can focus on what part of the trap want to hit, and believe me despite it being 'one' muscle group you can actually train either the upper part that 'sit's on the clavicle or the middle lower part that is beind the rear delt that runs down the middle of yor back.
not a lot i know about, but i know how to train traps.
"the trick is to hold the weight in such a way before the start of the set you can actaully feel it pulling on your traps. if you can feel it pulling on them, hang onto that feeling the thru the entire range of motion. if you lose that connection at any point your going to heavy. drop the weight nd try again till you feel the trap and only the trap work thru the entire range of motion."...Couldn't have said it better !!
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http://goldenmuscles.com/training/spring-the-traps/ (http://goldenmuscles.com/training/spring-the-traps/)
(http://goldenmuscles.com/wp-content/uploads/2010/06/3529.jpg)
Ask a bodybuilder how he built his traps and he’ll simply shrug his shoulders. This is more truth than joke, for most of us put about as much thought into trapezius training as we do trapeze artistry. Chances are you simply grab a barbell or two dumbbells and move your shoulders up and down for a few sets at the end of your shoulder routine. However, there are many variations of the common shrug. This month, we focus on 10 valuable shrugging exercises you probably aren’t doing. Using these unique lifts, you can map out a fresh approach to the often-stale chore of traps training.
BEHIND-THE-BACK SHRUGS
These are sometimes called ‘Haney shrugs’ because they have long been a favorite of eighttime Mr. Olympia Lee Haney. Instead of holding a barbell in front of your thighs, hold the barbell behind you. This position forces you to keep your scapulas pulled backward throughout the shrug, thus focusing more on yourmiddle traps (although most of the shrugging tension is still on your upper traps). You may find that a Smith machine allows you to better position yourself for this lift.
HOLD SHRUGS
You can dramatically boost the intensity of any shrug by holding the top position of each rep for three to five seconds. Such peak contractions are especially effective for shrugs because, unlike many lifts, there is no lockout at contraction and, with your arms perpendicular to the floor, gravity is maximizing its pull.
LYING SHRUGS
This is the inverse of incline shrugs. While lying face-down on an incline bench or a high flat bench, hold either a barbell or two dumbbells with your arms straight and perpendicular to the floor. Do not shrug your shoulders toward your ears. Instead, while keeping your arms straight, lift the weight(s) by contracting your scapulas. This works your middle trapezius and other muscles of your upper back.
LOW-CABLE SHRUGS
Grab a straight bar attached to a low cable and stand back so the cable, as well as your arms, are at approximately a 45-degree angle to the floor. Shrug your shoulders back and up at the same time. The angle of resistance works both your upper and middle traps (middle back).
OVERHEAD SHRUGS
Although this unique exercise can be performed with either a barbell or two dumbbells, we recommend using a Smith machine for safety and convenience. Begin by holding the bar overhead, as if in the top position of a military press but with your scapulas pulled down as far as possible. Then, push the bar up as far as possible by elevating your scapulas.
TRAP FACTS
* The trapezius is commonly referred to as a single muscle, but it actually consists of two muscles, one on either side of the spine. Together, they form a sheet of muscle roughly the shape of a kite, originating at your skull and the top of your neck and extending all the way down the spine to your middle back, fanning out to the ends of both clavicles and the top of the scapulas.
* The main function of the upper area of your trapezius is to pull up your scapulas (shrug your shoulders) and extend your neck back. The main function of the middle area of your trapezius is to pull back your scapulas (draw your shoulder blades toward each other).
* Most bodybuilders train traps with shoulders, but training them with back is also a logical choice. The middle traps are worked primarily with back exercises, such as rows.
* Your trapezius muscles are among the busiest helpers in your body, assisting with lifts as diverse as deadlifts, bench presses, barbell rows and squats.
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stop speaking for 2 months every time someone tries to talk to you just shrug your shoulders.
;D
Fantastic tip! I see why you're called "the trainer"!
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You can also do shrugs on the calf machine.......load up the stack,get under the pads and shrug.
Another seldom seen/used one is "armpit rows"..........grab two dumbells and while keeping them at your sides,do an upright row movement trying to pull the bells into your armpits......it`s impossible,but get them as high as you can and squeeze at the top.
Great advice from no one and Groink...I always lean forward while shrugging and let the weight stretch the traps downward.
I like 12-20 reps.
One important thing to remember is that if you have weak side delt development and no cap on the deltoids,too much trap work can give you a sloped shouldered look,so train those side delts to look your best.
LOLOLOL !!!!!!!....I thought I was the only crazy bastard who did these...talk about a DIRECT HIT...it's all traps, no escape...great for getting them to "pop" up
I also like to do traps on the FreeMotion cables. put the arms down low and out wider than shoulder width...grab the handles and shrug...the advantage is you can change the angle of your body when you shrug by leaning forwards or backwards, so i do 6 reps leaning back, 6 reps straight up and 6 reps leaning forward...it's killer
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great advice all..i have tried just about every variation mentioned,,including groink's and wes shrug on calf machine ,,,i like groink's up the rack and down heavy to lighter for reps,,,
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LOLOLOL !!!!!!!....I thought I was the only crazy bastard who did these...talk about a DIRECT HIT...it's all traps, no escape...great for getting them to "pop" up
Chalk up two points for the old fuckers! LOL ;D
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great advice all..i have tried just about every variation mentioned,,including groink's and wes shrug on calf machine ,,,i like groink's up the rack and down heavy to lighter for reps,,,
Running the rack is a monster..whether it`s shrugs,laterals,curls,etc,etc,...................get ready for some pain!! :(
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Running the rack is a monster..whether it`s shrugs,laterals,curls,etc,etc,...................get ready for some pain!! :(
yes wes lol,,,i do side laterals that way sometimes,,,
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LOLOLOL !!!!!!!....I thought I was the only crazy bastard who did these...talk about a DIRECT HIT...it's all traps, no escape...great for getting them to "pop" up
I also like to do traps on the FreeMotion cables. put the arms down low and out wider than shoulder width...grab the handles and shrug...the advantage is you can change the angle of your body when you shrug by leaning forwards or backwards, so i do 6 reps leaning back, 6 reps straight up and 6 reps leaning forward...it's killer
Wrong.
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Running the rack is a monster..whether it`s shrugs,laterals,curls,etc,etc,...................get ready for some pain!! :(
(http://www.69ecatsstrip.com/ag/gif/Running_sideboobs.gif)
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(http://www.69ecatsstrip.com/ag/gif/Running_sideboobs.gif)
Now THAT`S a rack I could run with!! ;D
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Now THAT`S a rack I could run with!! ;D
i think jog would be better than run,,,so u could really enjoy them,,,
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I've never been able to build thick traps naturally. My upper back in general is shallow. My back routine for years has been barbell rows, shrugs and deadlifts. The results have been disappointing.
Any suggestions? Thinking about trying these exercises.
If you are doing one shrug exercise you need to add more or otherwise mix it up. We have a shrug machine at my gym and I use it, but I also alternate it with dumbbell shrugs and another shrug machine that legs me do shrugs from behind. Variety (so you are hitting the traps from from different angles) is key. Be sure that you are going to failure. If you can do much more than 12 reps the weight is too light. If you can't do 10 reps the weight is too heavy. Do not train traps more than once a week.
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i think jog would be better than run,,,so u could really enjoy them,,,
Either or..............she`d get some serious dick with the quickness! LOL ;D
What a set of tits and nice body overall.
I`ll be back,gotta` go talk to the wife for a minute or two! :)
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Don't bother training them myself they get hit plenty from standing press and other shoulder/back stuff
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I've never been able to build thick traps naturally. My upper back in general is shallow. My back routine for years has been barbell rows, shrugs and deadlifts. The results have been disappointing.
Any suggestions? Thinking about trying these exercises.
(http://www.getbig.com/boards/index.php?action=dlattach;topic=402995.0;attach=442953;image)
(http://www.getbig.com/boards/index.php?action=dlattach;topic=352655.0;attach=387883;image)
(http://www.getbig.com/boards/index.php?action=dlattach;topic=352655.0;attach=387884;image)
if you dont have big traps after years of doing those three movements that you mentioned you arent going to get them, its not in the cards genetically.
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heavy shrugs immediately followed by moderate weight upright rows really burns for me
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lying face down on a bench and slowly squeezing up twink weight isn't going to do it, that might be a good approach for biceps but it's not going to build traps if you haven't got them already.
it might improve your posture and make your shoulders feel better though.
I like to do one high rep set of rack pulls (like 15 reps) with perfect technique followed by several sets of shrugs for 10+ reps with equally OCD technique.
the Shrug machine and shrug bar are good to throw in every other week. But if you don't have the genetics, you're not getting the traps.
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Don't know if anybody has mentioned it but very upright bent rows are pretty good, especially if done very strictly, hang at the bottom, full contraction at the top. Probably with your torso at about 75 degrees to the floor.
Also a strange one I have seen done by a couple of pretty big guys once back in the UK.
Basically a standing lateral dumbell shoulder raise but holding the dumbells with your palms facing upward and starting with arms bent but perpendicular to your torso and finishing with palms facing together dumbells touching above your head. These guys said it was a great finisher but never done it myself.
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Site injections and upright rows
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sounds like reverse overhead dumbbell laterals
Don't know if anybody has mentioned it but very upright bent rows are pretty good, especially if done very strictly, hang at the bottom, full contraction at the top. Probably with your torso at about 75 degrees to the floor.
Also a strange one I have seen done by a couple of pretty big guys once back in the UK.
Basically a standing lateral dumbell shoulder raise but holding the dumbells with your palms facing upward and starting with arms bent but perpendicular to your torso and finishing with palms facing together dumbells touching above your head. These guys said it was a great finisher but never done it myself.
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yes yates row and deadlifts. I dont think for the most part if a person does a lot of compound movements doing shrugs will make much of a difference to each there own. Traps are like delt the get work from almost every heavy movement.
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yes yates row and deadlifts. I dont think for the most part if a person does a lot of compound movements doing shrugs will make much of a difference to each there own. Traps are like delt the get work from almost every heavy movement.
bullshit, thats like saying your biceps dont get much development from curls because theyre stressed so much when you train back, EVERY muscle should grow when its trained directly, if it doesnt it's either poor technique, not enough food, not enough hormones or just shitty genetics.