I’m definitely going to keep them in.
Read recent article about standing presses some questions popped up led me to this old thread
Learned a lot and have new perspective about ideology of people that are bodybuilders.
I should have listened to prof x when he told me I’m retarded for cutting up @ 185
Caloric deficit + still lifting heavy= disaster and set me back few months of potential progress.
[quote]Consul wrote:
myosaurus, your avi is just mind-blowing![/quote]
thank you. I try man…
[quote]super saiyan wrote:
[quote]myosaurus wrote:
I think shrug is essential for total neck?trap development. just make sure the form is perfect and you’re able to feel both upper and mid trap working. not doing so can result in pinched nerve.[/quote]
Can you elaborate on this point a little more? I’ve never approached the shrug with much thought about form or other technical points as it’s a pretty simple movement. Are there any techniques you use to feel both the upper and mid trap such as hand position or rep/set protocols? [/quote]
sure. its basically letting the target muscle take on the gravity. since the gravity pulls the weight straight down, leaning slightly forward allows bothe upper trap(elevation) and midtrap9retraction) to engage. think of pulling up and back… remember dudes rolling shoulders up and back doing shrugs? this is similar without danger of tearing your rotator cuff. also externally rotate your shouldrs as you shrug up/back. your chest should appear opened up and not caved in like when just shrugging up. when the chest cave in, you’re leaning back too much and the weight is too heavy for you. traps are postural muscle and thought to consist mostly of slow twitch muscle. I used to do 6 rep sets but lately been doing 20+ reps and I feel the difference, not so much in development, but I only feel them burning with 15+ reps.
[quote]EctoMorphosis wrote:
[quote]super saiyan wrote:
[quote]myosaurus wrote:
I think shrug is essential for total neck?trap development. just make sure the form is perfect and you’re able to feel both upper and mid trap working. not doing so can result in pinched nerve.[/quote]
Can you elaborate on this point a little more? I’ve never approached the shrug with much thought about form or other technical points as it’s a pretty simple movement. Are there any techniques you use to feel both the upper and mid trap such as hand position or rep/set protocols? [/quote]
^this^ Can you shed some light Myo?
I have no problem feeling upper traps but really have a hardtime with lower. I feel like theres a hole in my upper back that I need to fill. I’ve recently incorperated seated inclined shrugs (face down) to work on lower trap/rhomboids. Can’t seem to get form right yet. [/quote]
sometimes you cant feel the target muscle(midtrap/rhomboid) because neural inhibition caused by tight/short antagoinsts(pec major/minor/serratus). one technique I’ve learned is to actively contract the antagonists9chest) during negative portion of reps. doing so allows more blood there and make them more elastic when stretching them(chest) and allows for better contraction of target muscles(trap/rhomboids)
Good tips
[quote]myosaurus wrote:
[quote]super saiyan wrote:
[quote]myosaurus wrote:
I think shrug is essential for total neck?trap development. just make sure the form is perfect and you’re able to feel both upper and mid trap working. not doing so can result in pinched nerve.[/quote]
Can you elaborate on this point a little more? I’ve never approached the shrug with much thought about form or other technical points as it’s a pretty simple movement. Are there any techniques you use to feel both the upper and mid trap such as hand position or rep/set protocols? [/quote]
sure. its basically letting the target muscle take on the gravity. since the gravity pulls the weight straight down, leaning slightly forward allows bothe upper trap(elevation) and midtrap9retraction) to engage. think of pulling up and back… remember dudes rolling shoulders up and back doing shrugs? this is similar without danger of tearing your rotator cuff. also externally rotate your shouldrs as you shrug up/back. your chest should appear opened up and not caved in like when just shrugging up. when the chest cave in, you’re leaning back too much and the weight is too heavy for you. traps are postural muscle and thought to consist mostly of slow twitch muscle. I used to do 6 rep sets but lately been doing 20+ reps and I feel the difference, not so much in development, but I only feel them burning with 15+ reps.[/quote]
Good stuff; thanks.
[quote]myosaurus wrote:
sure. its basically letting the target muscle take on the gravity. since the gravity pulls the weight straight down, leaning slightly forward allows bothe upper trap(elevation) and midtrap retraction) to engage.[/quote]
So should I keep at it with the (face down)inclined bench DB shrugs?
[quote]myosaurus wrote:
lately been doing 20+ reps and I feel the difference, not so much in development, but I only feel them burning with 15+ reps.[/quote]
Since I switched to higher reps (2sec pause), my upper traps are finally making an appearance.
[quote]myosaurus wrote:
sometimes you cant feel the target muscle(midtrap/rhomboid) because neural inhibition caused by tight/short antagoinsts(pec major/minor/serratus). one technique I’ve learned is to actively contract the antagonists9chest) during negative portion of reps. doing so allows more blood there and make them more elastic when stretching them(chest) and allows for better contraction of target muscles(trap/rhomboids)[/quote]
I definately have tight pecs. Been streching alot trying to fix that along side with my posture as well. 20+ years of slouching, not cool.
Thanks Myo for your imput! Always appreciated. Now tell me how to get a pair of wheels like yours? Holy hamstrings!
[quote]EctoMorphosis wrote:
[quote]myosaurus wrote:
sure. its basically letting the target muscle take on the gravity. since the gravity pulls the weight straight down, leaning slightly forward allows bothe upper trap(elevation) and midtrap retraction) to engage.[/quote]
So should I keep at it with the (face down)inclined bench DB shrugs?
[quote]myosaurus wrote:
lately been doing 20+ reps and I feel the difference, not so much in development, but I only feel them burning with 15+ reps.[/quote]
Since I switched to higher reps (2sec pause), my upper traps are finally making an appearance.
[quote]myosaurus wrote:
sometimes you cant feel the target muscle(midtrap/rhomboid) because neural inhibition caused by tight/short antagoinsts(pec major/minor/serratus). one technique I’ve learned is to actively contract the antagonists9chest) during negative portion of reps. doing so allows more blood there and make them more elastic when stretching them(chest) and allows for better contraction of target muscles(trap/rhomboids)[/quote]
I definately have tight pecs. Been streching alot trying to fix that along side with my posture as well. 20+ years of slouching, not cool.
Thanks Myo for your imput! Always appreciated. Now tell me how to get a pair of wheels like yours? Holy hamstrings! [/quote]
I believe in constant changes so I’d change the angle of incline from workout to workout 30, 45, 60 degrees etc… keep at it as long as you’re making progress from it(improved contraction, feel, strength, pump, and growth). I’d also incorporate deadlift lockouts from above knee to really emphasize traps and pile on the poundages. another under rated trap exercise is heavy upright row if your shoulders are healthy. and yes that 2sec+ pause at the top def helps with shrugs. as for my legs… I owe that to my dad its genetics but I busted my ass for it. intense squatting, deadlifts, and all the variety of compound movements in varying reps and sets went in those. If I can make one suggestion, be mobile enough to do movements in full ROM, and keep joints healthy enough to train heavy. thx for the compliment.
Wow, thanks very much for the tips, myosaurus. (Clever name, by the way)