One exercise per body part?

[Taffin]

didn't Steve Reeves do these?
Remember seeing it in his book.

i=KkngMica4riXjkTC

That's the one - feels good every time 

Edit:  except I'm not deadlifting, just shrugging from the top

Wide grip (snatch grip) shrugs are actually a very clever way to target the upper fibers of the trapezius muscle.

When we shrug, we usually tend grab a bar or a pair of dbells and perform scapular elevations.

A wider grip allows the scapula to laterally rotate, which strongly involves the upper traps.

A narrower grip tends to induce medial rotation

PS : Don't take my word for until Kranks sees this post and doesn't call me an idiot though haha

 

(Krank please don't rain on my parade)

There's this guy Paul Carter, a very arrogant fuck, who said shrugs weren't a trap exercise at all, said it just piss people off I think. But the way he explained it I remember the tension should come more from the side, like from two low pulleys. This fuckhead wouldn't even reply for clarification. But even a fuckhead can be (somewhat) right. Maybe the snatch grip affects traps in a similar way? I always thought of new exercises for traps, traps just look cool 

This

Standard shrug feel like I'm bunching up and releasing - these feel like a contraction and stretch - feels good - people should try them

[joswift]

traps work best doing a high pulley row

do then like this but put your head down you will get a real contraction in the traps

[robcguns]

traps work best doing a high pulley row

do then like this but put your head down you will get a real contraction in the traps

These do feel awesome. Only starting doing them about a year ago, always thought they were crap but really enjoy them.

[joswift]

These do feel awesome. Only starting doing them about a year ago, always thought they were crap but really enjoy them.

they really isolate the traps, you get a huge burn after about 8 reps

[Van_Bilderass]

I've done a shitload of pulley high rows, reps felt best at about 20 reps. Last exercise on back/deadlift day. I leaned back more, sitting on the ground and one foot on a post, if the pulley/cable station had something like that to stabilise. I remember I used about 200lbs for 20 to the nose/throat area. Felt like they 'toughened up" my grip/forearms too
I know some do pullups with a rope as a forearm exercise mainly but I'm too weak for that exercise 

[The Scott]

I am too weak to train every day now so perhaps I should give this a try?  Thank you!

[Rambone]

da fuq is a calve?

Your tone is all wrong here.

[Hulkotron]

Your tone is all wrong here.

Tensions are expectedly running high with stress over the Olympia.

[Rambone]

Tensions are expectedly running high with stress over the Olympia.

I’m still “shook” from Steve Weinberger yelling at the classic physique guys

[1Patrick]

I’m still “shook” from Steve Weinberger yelling at the classic physique guys

He has just recently tore his asshole and sitting 3 days and judging got to be painful AF so he is obviously venting on these guys.

[robcguns]

Your tone is all wrong here.

Hahahahaha. I see this and just think Joe dirt.

[a_pupil]

As long as I can mix things up with a weighted vest:

Chest: push ups

Back: neutral grip Australian pull ups

Biceps: chin ups

Triceps: dips

Shoulders: dumbbell laterals or just a band to do various shoulder mobility movements with

Quads: zercher squats

Hams: stiff leg deadlift

Abs: leg raises

Lower back: this gymnastics exercise where you lay on a block and lift your legs up

[The Scott]

traps work best doing a high pulley row

do then like this but put your head down you will get a real contraction in the traps

I cannot kneel but I do have a stand alone lat pulldown and will try these with the seat lowered all the way.  Thanks!

[Van_Bilderass]

I cannot kneel but I do have a stand along lat pulldown and will try these with the seat lowered all the way.  Thanks!

Most seem to do them standing up. Some even use a supinated grip where the end position looks like a rear back double bicep, which doesn't look appealing to me. Balance is a problem standing up obviously if using heavier loads. I think you could have an incline bench in front of you to make it chest supported but never tried that. Great pump in forearms.

[The Scott]

Most seem to do them standing up. Some even use a supinated grip where the end position looks like a rear back double bicep, which doesn't look appealing to me. Balance is a problem standing up obviously if using heavier loads. I think you could have an incline bench in front of you to make it chest supported but never tried that. Great pump in forearms.

I have an incline bench but I would require help moving it.  The weight I will use is maybe 10lbs so I should be fine.  I will try the exercise later today, thank you!

[oldtimer1]

1. Power clean 
2. Dumbbell squat
3. Pull ups
4. Dips-chest
5. Military press
6. Two hands dumbbell triceps extensions behind head
7. Alternating dumbbell curl
9. Leg press calf raises
10. Weighted hyper extensions
11.  Sit ups
12. Neck curl with a towel and plate on head lying on a bench. 

[Grape Ape]

Your tone is all wrong here.

The standard is the standard.

[IroNat]

1. Power clean 
2. Dumbbell squat
3. Pull ups
4. Dips-chest
5. Military press
6. Two hands dumbbell triceps extensions behind head
7. Alternating dumbbell curl
9. Leg press calf raises
10. Weighted hyper extensions
11.  Sit ups
12. Neck curl with a towel and plate on head lying on a bench. 

Good one.

[Rambone]

Hahahahaha. I see this and just think Joe dirt.

Hahah thought the same thing after hitting the post button

[SweetDaddySiki]

The best body destroying exercices.

Delts - seated press behind neck
Chest - flat bench
Back - barbell row
Hams - stiff leg deadlift

What? These are great! 

[joswift]

Most seem to do them standing up. Some even use a supinated grip where the end position looks like a rear back double bicep, which doesn't look appealing to me. Balance is a problem standing, up obviously if using heavier loads. I think you could have an incline bench in front of you to make it chest supported but never tried that. Great pump in forearms.

you dont need heavier loads if you do them properly

[wes]

you dont need heavier loads if you do them properly

You need a good mind/muscle connection and a slow deliberate contraction at the end of the rep IMO.

I always imagine that my elbows are on pads as I push the imaginary pads backwards instead of just yanking or pulling the ropes.

Of course I also imaging that I am the most good looking man on the planet as well.   

[Grape Ape]

joswift and wes talking about heavier loads, yanking and pulling in this thread.

[wes]

joswift and wes talking about heavier loads, yanking and pulling in this thread.

[Van_Bilderass]

you dont need heavier loads if you do them properly

Yes, but I just think all exercises work better using heavier weights - as long as execution is close to perfect 

What do many bodybuilders attribute their good traps to? Deadlifts. And there's almost zero range of motion. But of course there are bodybuilders who claim, for example, that you don't need heavy dumbell curls if done "properly," 20lbs is all you'll ever need. Usually if I did something "heavy" I usually did a perfect slow, squeezing and contracting set too

Deadlifts can build tremendous traps and there is no range of motion to speak of, just contracting and stretching of the traps. The most important variable is the androgens, because there are no "bodybuilding traps" without exogenous androgens. Some lifters claim they saw zero additional growth with "proper bodybuilding sets." 

Dante Doggcrapp claimed just hard stretching  in itself builds som muscle and I know he's right.  I often did a single set of shrugs and then finished with just holding the dumbells in a stretch for as long as I could tolerate it, could be 30 seconds or could be 3 minutes, hurts like a son of a bitch. Sitting in a stretch, then contracting as hard as possible against the weight for 20 seconds or whatever, then stretching again.