.

[Thin Lizzy]

Guys, here, did a good job.

I would add to keep your elbows high when you do seated rows. This kind of bar can help, too, as it allows you to pull your arms back farther and you elbows closer together.

[MAXX]

Steroids.

Never see a natural bodyuilder with lower/mid traps that pops out anything like that.

[MadeYaMelt]

Steroids.

Never see a natural bodyuilder with lower/mid traps that pops out anything like that.

Wow really!?  In your opinion, what compounds really target the lower/mid trap area?   

[Flexb]

All about squeezing the shoulder blades together on most back exercises, especially rowing ones

[Parker]

I've always found that if you have the woman's legs on your shoulder and you are leaning forward, to a degree where her lower back is off the bed, it hits her lower back real well. In fact afterwards she'll be screaming "my neck, my back..."

[MuscleMcMannus]

Sorry to say bro there are just some muscles on a natural that will never "pop" like that.  It's the cold hard truth.  That's why guys use steroids.  You can achieve a decent, impressive physique naturally but as a natural there are some things you'll never achieve.  Unless you are carrying around a certain amount of fat free mass like a pro or juiced up bodybuilder don't expect to look like them.  It's naive and will set you up for disappointment.  Obviously the idiots in this thread arguing over what exercise is best are too inexperienced or too stupid to realize this.  If you want to look like a juicer you'll have to use drugs like a juice does.  Otherwise we'd all be training naturally if we could achieve the same results.  3/4 of the people giving you advice on here have probably never trained on drugs so they don't understand that.  Or they have never trained long enough naturally to realize what a real natural can attain without drugs. 

I love seeing all these natural guys in the gym doing countless amounts of shrugs thinking they are going to have huge traps one day.  In my experience and in my opinion huge, muscular traps are one of the biggest dead giveaways a guy is on the juice.  A natural just can't develop his traps like a guy on drugs with the ability to put on more mass can.  There is no special exercise to make a muscle "pop".  It either gets bigger through hard heavy work or it doesn't.  Any idiot that says otherwise is just that.  This whole nonsense of bringing up a "lagging" body part is something that steroid using bodybuilders can do.  Not naturals.  Or atleast not to the same degree.  Your muscles just don't grow as fast as a natural. 

[MAXX]

Wow really!?  In your opinion, what compounds really target the lower/mid trap area?   

why are you rolling eyes at me retard.

a natural will never see that type of development no matter what he does. All pro bodybuilders has that cause they are pumped with roids not because the do some megical exercise totarget it. The mid traps are involved in any type of rowing and alot in deadlifts...

[FREAKgeek]

Sorry to say bro there are just some muscles on a natural that will never "pop" like that.  It's the cold hard truth.  That's why guys use steroids.  You can achieve a decent, impressive physique naturally but as a natural there are some things you'll never achieve.  Unless you are carrying around a certain amount of fat free mass like a pro or juiced up bodybuilder don't expect to look like them.  It's naive and will set you up for disappointment.  Obviously the idiots in this thread arguing over what exercise is best are too inexperienced or too stupid to realize this.  If you want to look like a juicer you'll have to use drugs like a juice does.  Otherwise we'd all be training naturally if we could achieve the same results.  3/4 of the people giving you advice on here have probably never trained on drugs so they don't understand that.  Or they have never trained long enough naturally to realize what a real natural can attain without drugs. 

I love seeing all these natural guys in the gym doing countless amounts of shrugs thinking they are going to have huge traps one day.  In my experience and in my opinion huge, muscular traps are one of the biggest dead giveaways a guy is on the juice.  A natural just can't develop his traps like a guy on drugs with the ability to put on more mass can.  There is no special exercise to make a muscle "pop".  It either gets bigger through hard heavy work or it doesn't.  Any idiot that says otherwise is just that.  This whole nonsense of bringing up a "lagging" body part is something that steroid using bodybuilders can do.  Not naturals.  Or atleast not to the same degree.  Your muscles just don't grow as fast as a natural. 

I think SimplyHuge realizes that drugs and favorable genes are necessary for that kind of development. If you don't have these advantages to your disposal, then it's all about exercise selection, and proper execution. You don't have much room for error when a hardgainer. Some exercises are good, a few great, and the rest are completely worthless.

[MuscleMcMannus]

I think SimplyHuge realizes that drugs and favorable genes are necessary for that kind of development. If you don't have these advantages to your disposal, then it's all about exercise selection, and proper execution. You don't have much room for error when a hardgainer. Some exercises are good, a few great, and the rest are completely worthless.

Without a doubt but SimplyHuge is nowhere near big enough naturally to be worrying about "popping" certain muscles, especially that area of the body.  He's got a long way to go as a natural before he has to worry about stuff like that.  Eat, grow, lift heavy.......rinse and repeat. 

[clued-up]

Sorry to say bro there are just some muscles on a natural that will never "pop" like that.  It's the cold hard truth.  That's why guys use steroids.  You can achieve a decent, impressive physique naturally but as a natural there are some things you'll never achieve.  Unless you are carrying around a certain amount of fat free mass like a pro or juiced up bodybuilder don't expect to look like them.  It's naive and will set you up for disappointment.  Obviously the idiots in this thread arguing over what exercise is best are too inexperienced or too stupid to realize this.  If you want to look like a juicer you'll have to use drugs like a juice does.  Otherwise we'd all be training naturally if we could achieve the same results.  3/4 of the people giving you advice on here have probably never trained on drugs so they don't understand that.  Or they have never trained long enough naturally to realize what a real natural can attain without drugs. 

I love seeing all these natural guys in the gym doing countless amounts of shrugs thinking they are going to have huge traps one day.  In my experience and in my opinion huge, muscular traps are one of the biggest dead giveaways a guy is on the juice.  A natural just can't develop his traps like a guy on drugs with the ability to put on more mass can.  There is no special exercise to make a muscle "pop".  It either gets bigger through hard heavy work or it doesn't.  Any idiot that says otherwise is just that.  This whole nonsense of bringing up a "lagging" body part is something that steroid using bodybuilders can do.  Not naturals.  Or atleast not to the same degree.  Your muscles just don't grow as fast as a natural. 

I agree.. natural training is for the birds.. still, there is an efficient way to train, steroids or not.

LOL… I don’t think he was using that pic of Mike Francois as something to aspire to.. he’s not that delusional . That’s one of the best back shots of all time. A natural will never *pop* like that you say? Hell, 99% of steroid users will never come close to that.

Francois was one of the very best...

[Aerian]

Do what i do.

10 sets of pullups with various hand combination.  try and get 150 total
4 sets of heavy upright rows
4 sets of rear delts on a pec dec
4 sets of heavy deads supersetted with heavy shrugs after the last rep of deads.

then maybe a few other random sets of rows or tbar or soemthing else to finish up

Do that for bout a year and you should be thickend up.

[Hulkotron]

150 that's a shitload of pullups.

[Bodybuilding Related]

Using the Hammer Strength pulldown, face the reverse direction and as you come down pull your elbows in and back.   

[Aerian]

150 that's a shitload of pullups.

You aint kidding but it sure does the job and frys the bis, forarms, back pretty good and you combine the rest of that workout with lots of good ole calories and that is growth heavin if intensity is right.  Been doin that workout for bout 4 months might change it up again soon though.

[~UN_$ung~]

Sorry to say bro there are just some muscles on a natural that will never "pop" like that.  It's the cold hard truth.  That's why guys use steroids.  You can achieve a decent, impressive physique naturally but as a natural there are some things you'll never achieve.  Unless you are carrying around a certain amount of fat free mass like a pro or juiced up bodybuilder don't expect to look like them.  It's naive and will set you up for disappointment.  Obviously the idiots in this thread arguing over what exercise is best are too inexperienced or too stupid to realize this.  If you want to look like a juicer you'll have to use drugs like a juice does.  Otherwise we'd all be training naturally if we could achieve the same results.  3/4 of the people giving you advice on here have probably never trained on drugs so they don't understand that.  Or they have never trained long enough naturally to realize what a real natural can attain without drugs. 

I love seeing all these natural guys in the gym doing countless amounts of shrugs thinking they are going to have huge traps one day.  In my experience and in my opinion huge, muscular traps are one of the biggest dead giveaways a guy is on the juice.  A natural just can't develop his traps like a guy on drugs with the ability to put on more mass can.  There is no special exercise to make a muscle "pop".  It either gets bigger through hard heavy work or it doesn't.  Any idiot that says otherwise is just that.  This whole nonsense of bringing up a "lagging" body part is something that steroid using bodybuilders can do.  Not naturals.  Or atleast not to the same degree.  Your muscles just don't grow as fast as a natural. 

X2

coincidentally, i read somewhere the other day that the traps have a higher density of steroid receptors then any other muscle in the body

i dont know how true that is

but the traps are certainly the dead giveaway that an individual started juicing  

[flinstones1]

Wow really!?  In your opinion, what compounds really target the lower/mid trap area?   

dude there actually is some science behind the OP dumbass. Certain muscle groups have more testosterone receptors such as the delts, traps, and neck muscles.

Notice when  a natty trains they often have well developed chest and quads but lack hamstrings for example. The fast twitch muscle fibers such as the hamstrings respond best to androgens like test and anadrol.
overdeveloped...
Delts
Neck
Traps
are the signs of roid use

[SGT BARNES]

have your boyfriend "hit" your upper middle back instead of just holding your hips when hes behind you.

[flinstones1]

interesting observation.

the only one that i dont agree with would be shoulders.  seems like a lot of good naties have good shoulders from all the pressing. 

That statement is very true my friend.  And I am not talking about broad shoulders I am talking about THICK delts. No natural will ever have cannonball delts.
Calves, triceps, pecs, and quads can all be developed deccent while training natty. Delts traps biceps hamstrings CANT!

[The_Hammer]

dude there actually is some science behind the OP dumbass. Certain muscle groups have more testosterone receptors such as the delts, traps, and neck muscles.

Notice when  a natty trains they often have well developed chest and quads but lack hamstrings for example. The fast twitch muscle fibers such as the hamstrings respond best to androgens like test and anadrol.
overdeveloped...
Delts
Neck
Traps
are the signs of roid use

That's just pure nonsense.  My entire high school wrestling team all had very well developed shoulder girdles and necks.

[James Blunt]

[clued-up]

That's just pure nonsense.  My entire high school wrestling team all had very well developed shoulder girdles and necks.

Wrestlers do a lot of bridge work..

Androgens tend to thicken the neck a bit without any direct work at all.

If you do basic compound lifts.. like the squat and deadlift.. androgens will thicken your neck a lot.

[Sherief Shalaby]

So, I've been trying to find a way to better hit my upper middle back (traps).  Any good suggestions?  I already do heavy barbell shrugs, but they seem to only work the very top part of my traps.  Cant seem to hit the traps ALL the way down my back. 

See how in the pic below his upper middle back just "pops" out.  Mine is too flat in my opinion.

why didnt you use a pic. of nasser to show your point in a clearer way

[dyslexic]

Pop goes the weasel...


Damn good observations and points in this thread. Juicy juice. That is key. That is all.

[Lion666]

hahaha, funny,,, i used to rely on bb rows all the time, deads of course along with pull-ups, those have to be in the core of a bb'n back plan,,
 now the funny thing is, last week i started thinkin about doin low cable rows with the wide lat pldwn bar, and holdin real wide towrds the ends because i always do them close grip,,, well pull them low towards the belly button and popped out the chest, good squeeze and it was all upper back mid trap rhomboid area for me.

so yeah like some others posted on here those wide grip low rows hit'em real nice, gonna keep those in the routine for a bit.

[flinstones1]

Wrestlers do a lot of bridge work..

Androgens tend to thicken the neck a bit without any direct work at all.

If you do basic compound lifts.. like the squat and deadlift.. androgens will thicken your neck a lot.

on the money.