my traps are pretty huge and I do no shrugs or ISO exercises. I think farmers walks are more for grip and core strength for traps id hit heavy bb shrugs at least 3 plates and squeeze it and wide grip upright row w barbell.
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- Thread starter Ozzy619
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HuckingFuge
New Member
Deadlifts! I do not do any isolation for my traps.
Being short does have some advantages eh?
I have a burning disdain for upright barbell rows. I've never had anything put such a hurting on the shoulder joint, I think I did 3 sets of upright bb rows years ago and knew immediately I would never lift anything more than a fork again if I kept it up. Maybe I was using the wrong form. Regardless I don't see very many people doing them where I'm at.
Ozzy619
New Member
My trainer friend told me the same thing the other day. He sid you can do shrugs for days and it wont compare with deadlifts.
HuckingFuge
New Member
I've never seen a guy that did Deadlifts that didn't have huge traps and back.
my back and traps are genetically huge but lets just say deadlifts, and all assortments of shrugs ie. hex bar barbell dumbell makes them even freaking larger. Krowk Rows too man i dunno if i spelled it right but that makes ure back rraps.and rear delts thick as shit
Blacken
New Member
Upright rows only feel right with wide grip with elbows not passing the shoulders. Great shoulder exercise but don't feel it in traps much. I stopped doing trap exercises all together awhile ago.
But I will say I think shrugs are useless as the range is limited. Deadlifts even Yates rows will do more for the traps. I also feel are an endurance kind of muscle of sorts much like calves, they help to hold that big head up all day.
But I will say I think shrugs are useless as the range is limited. Deadlifts even Yates rows will do more for the traps. I also feel are an endurance kind of muscle of sorts much like calves, they help to hold that big head up all day.
I do upright rows and don't put too much weight on the bar. Also I rotate my wrists a bit as I pull upward so as not to put undue pressure on them.
Im pretty sure I'm just not good at them. I can screw up my should just getting into a hooded sweat shirt - true story
Ozzy619
New Member
Anybody watch these guys "Buff Dudes" on youtube? I think they know their shit and theyre straight to the point. Are they on gear???
[http://m.youtube.com/#/user/buffdudes]
[http://m.youtube.com/#/user/buffdudes]
love their channel, the main dude with short hair could definitely be natty, the other i dont think so. just looking at their proportions and progressision pics as they lifted.
Ozzy619
New Member
Yea man hes got crazy definition in his triceps. Ive been watching their videos all day yesterday. Makes me want to get the arm blaster for my bi's.
Danged Android browser on my tablet doesn't show the box where I type a reply...so typing this on my laptop.
What I meant to say is why not check out exrx or look at YT vids on the how the upright rows are performed. Note that it is not a good idea to put too much weight on the bar as I mentioned earlier. Just try with the bar only first.
hotdog23
New Member
Loading an internally rotated humerus is loading it's weakest position. IMO not a good excercise even for ppl with healthy shoulders. I used to like them though
Yes you are right so that's why its a good idea to use low weights with such an exercise as exceeding the "load limit" can and WILL result in injury
How bad is it if your lower body is bigger than your upper body? I always had big legs, even long time before I started working out because I played football all the time. It just seems like my legs keeps growing and I can not even wear jeans anylonger. I watched a video with Rich Piana few days ago, he had the same problem back in his golden days and instead he stopped working out his legs and did some flexible training.
Boilermech
New Member
Well I figured I would post up my workout for everyone that didn't see it in my cycle log. I done this exact workout for years with great results. It is actually the workout I was doing when I reached 240lbs back in the day. It's been tweaked a few times over the years.
Monday: Chest- Flat Bench/ Incline Bench/ Decline Bench/ Dips/ Flys
Tuesday: Biceps- Strait Bar Curls/ Preacher Curls/ Hammer Curls/ Cable Curls/ DB Concentration Curls
Wednesday: Triceps- Close-Grip Bench/ VBar Pressdowns/ DB Overhead Extensions/ DB Kickbacks/ Reverse Cable Pulldowns
Thursday: Back- Deadlifts/ BB Rows/ Seated Cable Rows/ Wide Grip Pulldowns/ DB Rows
Friday: Shoulders- BB Military Press/ DB Press/ Lateral Raise/ Bentover Raise/ Shrugs
Saturday: Legs- Squats/ Front Squats/ Leg Extensions/ Leg Curls/ Stiffleg Deadlifts
Sunday: Abs- I mix this up quite a bit but I hit them hard on this day.
I do 5 sets of each exercise. 4 to 6 reps on larger movements, up to 10 reps on more concentrated movements. 1min to 3 min between sets.
Ok so most of you are going to look at this and say "so you work each body part only once a week". But if you understand how I have it divided you will see that they get hit a lot more than once a week. Monday is Chest which also hits Shoulders and Triceps. Tuesday is Biceps pretty basic here. Wednesday is Triceps which close-grip bench hits Chest again. Thursday is Back which hits Biceps again. Friday Shoulders which hits Triceps and incorporates a little upper chest. Then Saturday is Legs and I do Stiffleg deadlifts and others that hits back and traps. I realize there are more body parts that get hit during other exercises as well but that's just a little explanation of my thoughts. I also always throw in a couple quick ab sets after each workout throughout the week when I have time.
Monday: Chest- Flat Bench/ Incline Bench/ Decline Bench/ Dips/ Flys
Tuesday: Biceps- Strait Bar Curls/ Preacher Curls/ Hammer Curls/ Cable Curls/ DB Concentration Curls
Wednesday: Triceps- Close-Grip Bench/ VBar Pressdowns/ DB Overhead Extensions/ DB Kickbacks/ Reverse Cable Pulldowns
Thursday: Back- Deadlifts/ BB Rows/ Seated Cable Rows/ Wide Grip Pulldowns/ DB Rows
Friday: Shoulders- BB Military Press/ DB Press/ Lateral Raise/ Bentover Raise/ Shrugs
Saturday: Legs- Squats/ Front Squats/ Leg Extensions/ Leg Curls/ Stiffleg Deadlifts
Sunday: Abs- I mix this up quite a bit but I hit them hard on this day.
I do 5 sets of each exercise. 4 to 6 reps on larger movements, up to 10 reps on more concentrated movements. 1min to 3 min between sets.
Ok so most of you are going to look at this and say "so you work each body part only once a week". But if you understand how I have it divided you will see that they get hit a lot more than once a week. Monday is Chest which also hits Shoulders and Triceps. Tuesday is Biceps pretty basic here. Wednesday is Triceps which close-grip bench hits Chest again. Thursday is Back which hits Biceps again. Friday Shoulders which hits Triceps and incorporates a little upper chest. Then Saturday is Legs and I do Stiffleg deadlifts and others that hits back and traps. I realize there are more body parts that get hit during other exercises as well but that's just a little explanation of my thoughts. I also always throw in a couple quick ab sets after each workout throughout the week when I have time.
Mine is a standard 5/3/1 with added 1-2 extra exercises evening session to have both intensity and volume. Nothing spectacular but it combines 2 schools of thought, something like:
Early:
Conventional deadlifts (5/3/1, so 5/5/5+ etc.)
Barbell Row (6/6/6+)
Rack Pull ups (10/10/6+)
Cable Row (10/10/6+)
Cable Bicep curl (10/10/6+)
Cable Hammer curl (10/10/6+)
Late:
Pull ups: (12/11/10) or weighted (8/6/6+)
Chin ups/Hammer grip pull ups as above
Of course exercises can differ but it's an example of what I am doing on back day, other muscle groups look alike, usually barbell exercises in gym (bench, squat, ohp etc.) then bodyweight or belted or dumbbell (parallel bar or normal dips, pistols, lunges, lateral raises etc.) back at home. Been working for me so far.
Early:
Conventional deadlifts (5/3/1, so 5/5/5+ etc.)
Barbell Row (6/6/6+)
Rack Pull ups (10/10/6+)
Cable Row (10/10/6+)
Cable Bicep curl (10/10/6+)
Cable Hammer curl (10/10/6+)
Late:
Pull ups: (12/11/10) or weighted (8/6/6+)
Chin ups/Hammer grip pull ups as above
Of course exercises can differ but it's an example of what I am doing on back day, other muscle groups look alike, usually barbell exercises in gym (bench, squat, ohp etc.) then bodyweight or belted or dumbbell (parallel bar or normal dips, pistols, lunges, lateral raises etc.) back at home. Been working for me so far.
