Trap issue...

[Who's Victor Martinez?]

I was blessed with a wide frame and my clavicle is wide and sits pretty high. So my traps from the front look nice because they sit back from from my clavicle (also looks good because upper chest and wide side delt). But from the the back, they suck balls. I want them to pop out, stick out upward from my lats! I have some fat in my back that when lost, would bring them some more I'm sure, but Ive done what I know how. I shrug behind me to get that thickness. I shrug in a backwards (and upwards) motion to squeeze my rhomboid together. But still nothing. I think it's probably just genetics, b/c the front looks good. You think it's genetics, or have any viable solutions?

 

[J0321]

Cleans or high pulls. I'm by no means a big guy, but I've got big traps and cleans & pulls are what made them. I've had to stop doing them for awhile because they got so out of proportion to the rest of my body. Cleans are somewhat technical and good form is very important. While there's a wealth of knowledge on this board, you might want to check out The Journal of Strength and Conditioning on the proper form, or ask an S&C coach to show you. Besides they're one of the most fun exercises to do IMO.

 

[Primo Max]

Deadlifts.

 

[Who's Victor Martinez?]

Thanks for the input. I do deadlifts usually every other back workout (in btw doing hypers, reverse hypers or the like). I'm pretty sure how to do cleans properly, but don't do them hardly at all. I'll definitely try those. I'll make sure to do them properly too. What are high pulls? I'm pretty sure I know, but doesn't sound familiar at the moment or by the name.

 

[kenneth]

what's up man? we were gonna start over right? okay, I'm just wondering how long you've been incorporating the shrugs and/or other direct trap work in your workout. Reason being, it was when I discontinued doing shrugs, that i broke thru my trap pleateau. I think the direct work can be counter-productive in some cases. In my current situation, deadlifts and JS rows are taking care of business in that department.

 

[Madcow2]

First, as long as you are deadlifting and rowing correctly then the best direct trap work is the power shrug. Do not even waste your time with standard shrugging. It's an OL hybrid. Basically an abreviated overloaded clean pull. Do a search here under "power shrug", not many instances come up in this forum and one is a reprint of the JS description. You will see visible results in a few weeks guaranteed. You will never ever ever go back to regular shrugging - total waste of time.

 

[Primo Max]

The most simple way to describe a high pull is as a cheated upright row. You use some leg drive and pull explosively. Some people start from the ground, some start from the hang (hip level), I do them the latter way. The benefit of going off the ground would really be for an athlete or OLY lifter to work on technique and help with the first pull. This isn't really your goal from what i can see. You can use both a clean and a snatch grip with these. They are also great for upper back development in general, not just traps, as well as rear delts.

 

[Bob Smith]

Power shrugs kick butt.

It sounds like you are rolling your shoulders when shrugging. Dont do that! Start performing JS Rows and youll see improvement in your traps pretty quickly.

 

[kenneth]

what does the rest of your program look like victor? if you posted it in another thread let me know which one i'm curious.

 

[Who's Victor Martinez?]

Hey thanx guys. I never roll my shoulders. Bad bad bad. But I haven't really incorporated these fast-twitch Olympic type lifts. I mean I've done them before, but not regularly, ya know? And as where I don't see standard shrugging useless, it's defintely worth trying these new approaches. Also what kenneth said is an interesting point. I may be getting enough trap work as it is! I never thought about that. Any additional shrugging may be overtraining.

Question: How would I go about working the Olympic type lifts into my regimen? Say If I'm doing cleans or what not, should I do them after shoulders.....instead of shoulders....with back day? How should that work? Granted what may work for you may not be best for me, but it's worth a shot.

Thanx.

peace.

 

[Grizzly]

Granted what may work for you may not be best for me, but it's worth a shot.

Thanx.

peace.

Shouldn't this read, "you tell me what you think and then I'll do everything in my power to rationalize why I am going to completely ignore it in favor of doing the exact same bullshit I've been doing for years." Come to think of it, didn't madcow say that's exactly what everyone does? Yes, I do believe he did.

 

[kenneth]

Hey thanx guys. I never roll my shoulders. Bad bad bad. But I haven't really incorporated these fast-twitch Olympic type lifts. I mean I've done them before, but not regularly, ya know? And as where I don't see standard shrugging useless, it's defintely worth trying these new approaches. Also what kenneth said is an interesting point. I may be getting enough trap work as it is! I never thought about that. Any additional shrugging may be overtraining.

Question: How would I go about working the Olympic type lifts into my regimen? Say If I'm doing cleans or what not, should I do them after shoulders.....instead of shoulders....with back day? How should that work? Granted what may work for you may not be best for me, but it's worth a shot.

Thanx.

peace.

If we know you're entire regiman, it will be much easier to give suggestions, sorry if the others know what your schedule is and i'm asking, if it is in another thread point me in that direction so i can check it out.

 

[Who's Victor Martinez?]

Shouldn't this read, "you tell me what you think and then I'll do everything in my power to rationalize why I am going to completely ignore it in favor of doing the exact same bullshit I've been doing for years." Come to think of it, didn't madcow say that's exactly what everyone does? Yes, I do believe he did.

I didn't know you could NOT know someone and still be jealous. I guess you just know I'm better looking than your fat ass. That has to be the case. Otherwise you wouldn't be SUCH A FOUR YEAR OLD PRICK

 

[Who's Victor Martinez?]

If we know you're entire regiman, it will be much easier to give suggestions, sorry if the others know what your schedule is and i'm asking, if it is in another thread point me in that direction so i can check it out.

No. Surely, I'll tell you.

Monday: arms
Tuesday: cardio and abs
Wednesday: Back and Hams (cardio in the morning)
Thursday: Shoulders/Traps (cardio in the morning)
Friday: Cardio and abs
Sat: Chest
Sunday: Quads

I do calves Wed. and Sunday and forearms every now and again.

 

[kenneth]

No. Surely, I'll tell you.

Monday: arms
Tuesday: cardio and abs
Wednesday: Back and Hams (cardio in the morning)
Thursday: Shoulders/Traps (cardio in the morning)
Friday: Cardio and abs
Sat: Chest
Sunday: Quads

I do calves Wed. and Sunday and forearms every now and again.

hmm, that is a split that hopefully someone else could help you incorporate it into. Personally,I've never done a split like that, I'm not one to split up quads and hams, and I'm not one to dedicate an entire day to arms either. How set are you on this program? I best thing I can say is to put that entire thing aside and switch to the 5x5, and throw them in as accessory work if you feel you need them.,, that's my opinion, and lets just hope that grizzly isn't right with his last post, no offense but chances are he is right. This is what happens 90% of the time.. I was the same way not too long ago, but something made me open my mind up.. I think you should take a chance, can this workout you're doing now, and attempt the 5x5 or something of the like.

 

[CyniQ]

No. Surely, I'll tell you.

Monday: arms
Tuesday: cardio and abs
Wednesday: Back and Hams (cardio in the morning)
Thursday: Shoulders/Traps (cardio in the morning)
Friday: Cardio and abs
Sat: Chest
Sunday: Quads

I do calves Wed. and Sunday and forearms every now and again.

I agree with kenneth. Shitcan that routine. Read the "Best of John Smith" sticky. Your split is so specialized. Is isolationized a word??lol. How do you split up Hams and Quads?? I'm gonna try the 5x5 myself, never done it before, I'm starting Monday.

Try to take it easy on Grizz. And everybody else for that matter. I think you're trying too hard. If your honest with yourself you'll realize that you've been a little jumpy. You've gotten cross with kenneth, me, and grizz, just to name a few. and you've barely gotten started here. I think you're alright bro, you just need to calm down a little.

Be Cool...

 

[Grizzly]

I guess you just know I'm better looking than your fat ass. [/B]

That's a tough call. I have a very pretty ass.

 

[CyniQ]

That's a tough call. I have a very pretty ass.

MmmmMmmm. Tell us more... You Big, Sexy...

 

[Who's Victor Martinez?]

See...

I think come from somewhere a little different...the south mainly. Honestly, in daily life, I don't get defensive. But then again nobody is that curt with me. Maybe it's just a custom thing. I take jokes as well as the next guy. Like when Cynic changed what I wrote...see that was funny. I don't mind messing each other round a little bit. I don't mind that stuff at all. Like Griz's last post...that was funny. I didn't come in with the intention to inveigh this or that and I have not started anything with anybody. I just use my basic human right, and defend myself. Now if Grizzly is sitting behind his computer with a smile when he types that stuff....I can't see...so put a smiley!! Then I know. I just want to discuss BB and nutrition and the like. I don't have time for beef anyway, much less nerdy internet beef! lol. I'll try not to be so "jumpy" as long as if someone makes a crack, they put a smiley or something so I know it's a crack, and don't think they are just randomly attacking for me for no reason. I'm a happy guy!!!!

As far as the training goes, I'm on board with the 5*5. I'll have to reread the information again, but everybody else says they like it.....no bad reviews. I'm not stupid. I'll give it shot for sure (hoping it fits my time schedule!! That would suck!).

Oh by the way, Victor Martinez (for those of you really don't know) is a (african american) pro BB. He has amazing musculature (as do most pros) and won 10th I think in the 2004 Mr. O. I don't why but I like him the best. He's definitely underrated (hence the ironic screen name). I'm just a preppy college student from middle TN, haha. Later guys, and thanks all the different info.