Help Building a Yoke

Training Bodybuilding
61

Way doesn’t have to shrug because traps are a dominant body part. <3

I have fairly dominant/easy-growing traps that sit pretty and high. I wouldn’t call them huge because I’m not huge yet (235-240 at a lil above 6 foot). I do 2-3 sets of heavy, high rep shrugs at the end of my back workout to give them some more stimulation. I also think they benefit from heavy rows and deadlift variations.

As an aside, my old training partner had some of the freakiest traps I’d ever seen. When he competed in NPC teen nationals (placed 5th a few years ago), they looked like 2 testicles on the side of his neck. Was awesome. On Sundays, he would go into the gym wearing jeans (since he always tore up gym shorts), and did barbell shrugs for like 30 minutes, and then DB shrugs, and then neck machines. Psycho.

62

[quote]Professor X wrote:

[quote]ag918w35 wrote:

[quote]Professor X wrote:

[quote]PB Andy wrote:

  1. Deadlift

  2. Power cleans

  3. BB or DB rows

  4. Neck Harness

  5. Shoulder girdle stuff: Face pulls, rear laterals, Joe DeFranco scarecrow, etc

  6. Optional: shrugs.

Credit to Jim Wendler on these suggestions. He has one big fucking yoke.[/quote]

I don’t do half that shit and have traps about that size.[/quote]

I thought your advice was to watch what the guys with big traps do and follow that, rather than listen to some random guy spouting what he read on another site. So, the poster put up a program recommended by a guy with big traps and now you’re saying it doesn’t count because he doesn’t train to be a body-builder?

Would any advice that differed from what works for you be acceptable to you? Just because your program has clearly worked for you doesn’t mean that 1) it will work for everybody and 2) no other program will work.[/quote]

Wait, are you really asking why would you listen to someone who is big and trains like you will train? That needs an explanation?

I am also commenting on SOMEONE ELSE writing what SOMEONE ELSE does WHO ISN’T THEM when that very person may not even recommend doing the same if they were here themselves.

Ask Jim Wendler if he thinks you should do all of that just for direct trap growth. Don’t listen to some OTHER GUY on the internet acting like he is speaking for the man.

Most of the guys here don’t have really big traps yet are speaking for other people and acting like they do.

Bottom line, Jim Wendler didn’t write that advice to you. You didn’t even ask Jim Wendler. Some random guy who isn’t big spoke for Jim Wendler and you ate it up. How the hell does that make sense?[/quote]

Actually, those 6 suggestions were taken directly from an article on elitefts.com that was written by Jim Wendler about “building a massive yoke” or something like that

…so yeah, that advice actually was written by Jim Wendler.

but since the great ProfX said different, Jim must be wrong…I guess someone should inform him :frowning:

63

[quote]Professor X wrote:

[quote]waylanderxx wrote:
Of all the times I’ve seen people do shrugs in the gym I’ve never seen any of them with good trap development. I feel like any row, deadlift and power cleans are much more effective.

Not saying shrugs don’t work, I’m just not a fan.[/quote]

How many people do you see with good traps period? Hell, even on this site how many people here really have stand out trap development that really looks like they pout some time into it?

Really. How many?

Let’s post pics for confirmation.

Most of the people I see doing shrugs aren’t going that heavy…or they cheat too much…or they haven’t even been lifting that long.

While we’re at it, I don’t see anyone with huge traps who focuses intently on deadlifts and rack pulls either.[/quote]

Im sure Im not the only person who’s first language is english that sees how this is completely lacking any logic.

How does the underachievement of others have anything to do with what things work to build big traps?

None of the substance in your posts is untrue but how does it apply at all to what’s being discussed. Usually you ask your own questions and then asnswer them but this time youre just talking about random shit.

If Wendlers stuff doesnt work BECAUSE people underacheive how would shrugs change anything?

If you cant acknowledge that there’s more than one way to skin a cat it’s impossible to disagree with what Wendler said. Seriously.

Instead of avoiding saying that things besides shrugs work by changing the subject, just save some face and concede that people get big without doing every/only things you do.

Do you have some bet with someone that you will never admit error on the internet or something? Shit’s weird

64

Smith Machine shrugs and rack pulls. I train my traps once or twice a month.

Im of the opinion that traps are like calves. You have them or you dont. Before I started lifting I had traps. For over a year I didnt train them becuase I focused on looking wider. They still grew from side lateral raises, facepulls, and other pulling movements.

/subjective theory on whatever topic this thread is on

65

[quote]BONEZ217 wrote:
Smith Machine shrugs and rack pulls. I train my traps once or twice a month.

Im of the opinion that traps are like calves. You have them or you dont. Before I started lifting I had traps. For over a year I didnt train them becuase I focused on looking wider. They still grew from side lateral raises, facepulls, and other pulling movements.

/subjective theory on whatever topic this thread is on[/quote]

damn you bonez!

i quit.

66

[quote]BONEZ217 wrote:

[quote]Professor X wrote:

[quote]waylanderxx wrote:
Of all the times I’ve seen people do shrugs in the gym I’ve never seen any of them with good trap development. I feel like any row, deadlift and power cleans are much more effective.

Not saying shrugs don’t work, I’m just not a fan.[/quote]

How many people do you see with good traps period? Hell, even on this site how many people here really have stand out trap development that really looks like they pout some time into it?

Really. How many?

Let’s post pics for confirmation.

Most of the people I see doing shrugs aren’t going that heavy…or they cheat too much…or they haven’t even been lifting that long.

While we’re at it, I don’t see anyone with huge traps who focuses intently on deadlifts and rack pulls either.[/quote]

Im sure Im not the only person who’s first language is english that sees how this is completely lacking any logic.

How does the underachievement of others have anything to do with what things work to build big traps?

None of the substance in your posts is untrue but how does it apply at all to what’s being discussed. Usually you ask your own questions and then asnswer them but this time youre just talking about random shit.

If Wendlers stuff doesnt work BECAUSE people underacheive how would shrugs change anything?

If you cant acknowledge that there’s more than one way to skin a cat it’s impossible to disagree with what Wendler said. Seriously.

Instead of avoiding saying that things besides shrugs work by changing the subject, just save some face and concede that people get big without doing every/only things you do.

Do you have some bet with someone that you will never admit error on the internet or something? Shit’s weird[/quote]

Genius, Way is the one who used the underachievment of others by using it in relation to shrugs…as if shrugs don’t work because he doesn’t see people with big traps who do them.

I simply tossed it back at him…yet you came after me for it and not him.

Interesting.

67

[quote]Professor X wrote:

[quote]BONEZ217 wrote:

[quote]Professor X wrote:

[quote]waylanderxx wrote:
Of all the times I’ve seen people do shrugs in the gym I’ve never seen any of them with good trap development. I feel like any row, deadlift and power cleans are much more effective.

Not saying shrugs don’t work, I’m just not a fan.[/quote]

How many people do you see with good traps period? Hell, even on this site how many people here really have stand out trap development that really looks like they pout some time into it?

Really. How many?

Let’s post pics for confirmation.

Most of the people I see doing shrugs aren’t going that heavy…or they cheat too much…or they haven’t even been lifting that long.

While we’re at it, I don’t see anyone with huge traps who focuses intently on deadlifts and rack pulls either.[/quote]

Im sure Im not the only person who’s first language is english that sees how this is completely lacking any logic.

How does the underachievement of others have anything to do with what things work to build big traps?

None of the substance in your posts is untrue but how does it apply at all to what’s being discussed. Usually you ask your own questions and then asnswer them but this time youre just talking about random shit.

If Wendlers stuff doesnt work BECAUSE people underacheive how would shrugs change anything?

If you cant acknowledge that there’s more than one way to skin a cat it’s impossible to disagree with what Wendler said. Seriously.

Instead of avoiding saying that things besides shrugs work by changing the subject, just save some face and concede that people get big without doing every/only things you do.

Do you have some bet with someone that you will never admit error on the internet or something? Shit’s weird[/quote]

Genius, Way is the one who used the underachievment of others by using it in relation to shrugs…as if shrugs don’t work because he doesn’t see people with big traps who do them.

I simply tossed it back at him…yet you came after me for it and not him.

Interesting.
[/quote]

Its not really that interesting.

I was referring to each post you made after the guy posted the picture of Wendler.

I do shrugs for my primary trap builder. Wendler doesnt. You do. Waylander doesnt.

Thats 4 people at different levels of development who are doing things right using different methods.

CLEARLY shrugs are not the only OR best way to build big traps.

But Im of the opinion that genetics are the best way to build big traps (overall and compared to other muscles) so I believe that providing as many reasonable choices as possible is the way to go.

Or just do shrugs, who gives a fuck, it’s the internet and 85% of the people reading this wont build big traps because girls think theyre gross.

68

I think traps have a lot to do with genetics, shrugs have always helped me, but I also think that any type of back movement or deadlift/rack pull will build traps as you progress. Look at someone rowing 225 vs 405, guy rowing 405 is probably going to have bigger traps regardless of whether or not he shrugs.
If you’re just talking about pure trap development, shrugs probably are better, but I think heavy deads, rack pulls, or rows for someone at the OPs level are sufficient.

69

Holy LOL, so much fail in this thread

70

[quote]Professor X wrote:

[quote]PB Andy wrote:

  1. Deadlift

  2. Power cleans

  3. BB or DB rows

  4. Neck Harness

  5. Shoulder girdle stuff: Face pulls, rear laterals, Joe DeFranco scarecrow, etc

  6. Optional: shrugs.

Credit to Jim Wendler on these suggestions. He has one big fucking yoke.[/quote]

I don’t do half that shit and have traps about that size.[/quote]

/initiate golf-clap

72

[quote]bb83 wrote:
All I gotta say, is Prof X is the dumbest Mo$%@#$#@ ever, and Jim Wendler doesn’t know shit.

God you Fail…

Deadlifts work just fine, as do rows and cleans. And if you dont want to do those, shrugs are fine. But dont be like “prof” X and think you are hardcore, because you can shrug and cant deadlift for a crap. [/quote]
Quite possibly the best 1st post ever.

73

[quote]Ty Carlson wrote:

[quote]Professor X wrote:

[quote]ag918w35 wrote:

[quote]Professor X wrote:

[quote]PB Andy wrote:

  1. Deadlift

  2. Power cleans

  3. BB or DB rows

  4. Neck Harness

  5. Shoulder girdle stuff: Face pulls, rear laterals, Joe DeFranco scarecrow, etc

  6. Optional: shrugs.

Credit to Jim Wendler on these suggestions. He has one big fucking yoke.[/quote]

I don’t do half that shit and have traps about that size.[/quote]

I thought your advice was to watch what the guys with big traps do and follow that, rather than listen to some random guy spouting what he read on another site. So, the poster put up a program recommended by a guy with big traps and now you’re saying it doesn’t count because he doesn’t train to be a body-builder?

Would any advice that differed from what works for you be acceptable to you? Just because your program has clearly worked for you doesn’t mean that 1) it will work for everybody and 2) no other program will work.[/quote]

Wait, are you really asking why would you listen to someone who is big and trains like you will train? That needs an explanation?

I am also commenting on SOMEONE ELSE writing what SOMEONE ELSE does WHO ISN’T THEM when that very person may not even recommend doing the same if they were here themselves.

Ask Jim Wendler if he thinks you should do all of that just for direct trap growth. Don’t listen to some OTHER GUY on the internet acting like he is speaking for the man.

Most of the guys here don’t have really big traps yet are speaking for other people and acting like they do.

Bottom line, Jim Wendler didn’t write that advice to you. You didn’t even ask Jim Wendler. Some random guy who isn’t big spoke for Jim Wendler and you ate it up. How the hell does that make sense?[/quote]

Actually, those 6 suggestions were taken directly from an article on elitefts.com that was written by Jim Wendler about “building a massive yoke” or something like that

…so yeah, that advice actually was written by Jim Wendler.

but since the great ProfX said different, Jim must be wrong…I guess someone should inform him :frowning:
[/quote]

This post is dumb. No one said Jim Wendler is wrong. I said go to the source. That is what that post means.

74

[quote]BONEZ217 wrote:

[quote]Professor X wrote:

[quote]BONEZ217 wrote:

[quote]Professor X wrote:

[quote]waylanderxx wrote:
Of all the times I’ve seen people do shrugs in the gym I’ve never seen any of them with good trap development. I feel like any row, deadlift and power cleans are much more effective.

Not saying shrugs don’t work, I’m just not a fan.[/quote]

How many people do you see with good traps period? Hell, even on this site how many people here really have stand out trap development that really looks like they pout some time into it?

Really. How many?

Let’s post pics for confirmation.

Most of the people I see doing shrugs aren’t going that heavy…or they cheat too much…or they haven’t even been lifting that long.

While we’re at it, I don’t see anyone with huge traps who focuses intently on deadlifts and rack pulls either.[/quote]

Im sure Im not the only person who’s first language is english that sees how this is completely lacking any logic.

How does the underachievement of others have anything to do with what things work to build big traps?

None of the substance in your posts is untrue but how does it apply at all to what’s being discussed. Usually you ask your own questions and then asnswer them but this time youre just talking about random shit.

If Wendlers stuff doesnt work BECAUSE people underacheive how would shrugs change anything?

If you cant acknowledge that there’s more than one way to skin a cat it’s impossible to disagree with what Wendler said. Seriously.

Instead of avoiding saying that things besides shrugs work by changing the subject, just save some face and concede that people get big without doing every/only things you do.

Do you have some bet with someone that you will never admit error on the internet or something? Shit’s weird[/quote]

Genius, Way is the one who used the underachievment of others by using it in relation to shrugs…as if shrugs don’t work because he doesn’t see people with big traps who do them.

I simply tossed it back at him…yet you came after me for it and not him.

Interesting.
[/quote]

Its not really that interesting.

I was referring to each post you made after the guy posted the picture of Wendler.

I do shrugs for my primary trap builder. Wendler doesnt. You do. Waylander doesnt.

Thats 4 people at different levels of development who are doing things right using different methods.

CLEARLY shrugs are not the only OR best way to build big traps.

But Im of the opinion that genetics are the best way to build big traps (overall and compared to other muscles) so I believe that providing as many reasonable choices as possible is the way to go.

Or just do shrugs, who gives a fuck, it’s the internet and 85% of the people reading this wont build big traps because girls think theyre gross. [/quote]

No one said shrugs were the ONLY way to train that area, but if your goal is development of traps, train them directly first before you add in tons of exercises under the belief that working it directly is somehow inferior.

Why pass up the most direct and efficient route under the assumption that it isn’t good enough?

Your last sentence may be right, but what good would it do to discuss ANY of this if we assume none of these guys have the potential?

75

Isn’t the answer just to do what it takes. If you don’t need shrugs to build up your traps then don’t do them. If they become a weak point do them!

I don’t use shrugs. I let deadlifts and rows etc take care of traps. I don’t want my traps getting bigger because my shoulders are naturally very narrow, and my traps are pretty developed for my size.

Some of you may say that’s crap, you should do them to bigger overall. To you I say bodybuilding is not just about sheer size, it’s about proportions!

76

[quote]Professor X wrote:

[quote]Ty Carlson wrote:

[quote]Professor X wrote:

[quote]ag918w35 wrote:

[quote]Professor X wrote:

[quote]PB Andy wrote:

  1. Deadlift

  2. Power cleans

  3. BB or DB rows

  4. Neck Harness

  5. Shoulder girdle stuff: Face pulls, rear laterals, Joe DeFranco scarecrow, etc

  6. Optional: shrugs.

Credit to Jim Wendler on these suggestions. He has one big fucking yoke.[/quote]

I don’t do half that shit and have traps about that size.[/quote]

I thought your advice was to watch what the guys with big traps do and follow that, rather than listen to some random guy spouting what he read on another site. So, the poster put up a program recommended by a guy with big traps and now you’re saying it doesn’t count because he doesn’t train to be a body-builder?

Would any advice that differed from what works for you be acceptable to you? Just because your program has clearly worked for you doesn’t mean that 1) it will work for everybody and 2) no other program will work.[/quote]

Wait, are you really asking why would you listen to someone who is big and trains like you will train? That needs an explanation?

I am also commenting on SOMEONE ELSE writing what SOMEONE ELSE does WHO ISN’T THEM when that very person may not even recommend doing the same if they were here themselves.

Ask Jim Wendler if he thinks you should do all of that just for direct trap growth. Don’t listen to some OTHER GUY on the internet acting like he is speaking for the man.

Most of the guys here don’t have really big traps yet are speaking for other people and acting like they do.

Bottom line, Jim Wendler didn’t write that advice to you. You didn’t even ask Jim Wendler. Some random guy who isn’t big spoke for Jim Wendler and you ate it up. How the hell does that make sense?[/quote]

Actually, those 6 suggestions were taken directly from an article on elitefts.com that was written by Jim Wendler about “building a massive yoke” or something like that

…so yeah, that advice actually was written by Jim Wendler.

but since the great ProfX said different, Jim must be wrong…I guess someone should inform him :frowning:
[/quote]

This post is dumb. No one said Jim Wendler is wrong. I said go to the source. That is what that post means. [/quote]

X Dude, the guy asked about Yoke, not just traps. The Wendler article is about building a bigger yoke, Wendler presecribed those exercises and if he came here he would stand by what he wrote. This thread is not “Help Building Traps,” it’s “Help Building a Yoke,” traps are only part of the equation hence other people throwing in other exercises.

It’s not that big a deal lol. Relax.

77

Baby traps!

[photo]30641[/photo]

78

[quote]bugeishaAD wrote:
Baby traps!

[photo]30641[/photo][/quote]

sexy traps*

79

People, relax.

[quote]austin_bicep wrote:

[quote]bugeishaAD wrote:
Baby traps!

[photo]30641[/photo][/quote]

sexy traps*[/quote]

Friggin’ pea shooters! When will you get that sorted out, bubba?
(but cool traps, yeah).

And way: yeah, rows and stuff.

But seeing how shrugs can be learned way easier than rows, why overcomplicate matters?
Any maybe BONEZ isn’t that far off the mark: either you have traps or you don’t. I had good traps, bis, quads and delts before I took up lifting.

They’re still my best body parts although I’m neglecting the shit out of them.
Shrugs work, but you have to do them right (I’m a genius, I know) or you’re not going to be able to use a lot of weight in a progressive manner before fucking yourself up.
Just tell me a beginner who has no problems squatting twice his bw for reps? There are just a few.
But shrugging at least 1.5 your bw for reps after a few months of training isn’t all that hard.

80

[quote]bb83 wrote:
All I gotta say, is Prof X is the dumbest Mo$%@#$#@ ever, and Jim Wendler doesn’t know shit.

God you Fail…

Deadlifts work just fine, as do rows and cleans. And if you dont want to do those, shrugs are fine. But dont be like “prof” X and think you are hardcore, because you can shrug and cant deadlift for a crap. [/quote]

Having getting my start in a fairly hardcore gym years before the internet was invented,I trained and learned quite a bit from the successful BB and powerlifters. NO ONE would ever argue, not to mention using fighting words with the biggest, baddest MF in the gym. The internet is great for the making of wimpy ass keyboard heros.

If you don’t agree with Prof X.s statements, you would better serve yourself as well as this forum if you keep your comments in a polite and civil manner. Maybe, as you type, you should imagine actually speaking to his face, I am sure your tone and words would be chosen differently.

81

The reading comprehension of some people is shockingly poor. Somehow people took X saying “don’t listen to some random, go to the source” (in this case Jim Wendler) and thought he wrote “Jim Wendler is wrong, shrugs are the ONLY thing that builds traps, SO LONG as you eat enough hamburgers”.

My mind = blown. People read what they want to read and seem to ignore the actual words on the page.

In terms of the topic, I agree with Bonez about the role genetics play. I never do shrugs and my traps seem to grow faster than anything else and I feel them in just about any back movement I do - maybe I’m doing those wrong though. I’m still unimpressive so take that for what it’s worth.