[quote]Professor X wrote:
BONEZ217 wrote:
kylec72 wrote:
Professor X wrote:
When posts like this come up…it should be a requirement to post pics of the body part you are recommending exercises for…so we can see how well that worked for you.
I see everything from cleans to rack pulls handed out but haven’t seen that many people on the board with HUGE traps as a result of this.
Ha, you’re kidding I hope. How many people on the board can rack pull 8 plates per side for reps? Sure, shrugs will strictly emphasize the traps more so than rack pulls, which will of course target other areas, but if you can deadlift or rack pull a significant amount of weight, while retracting your shoulders or shrugging backwards, for reps, your traps will grow.
The comment was made in jest, anyways.
EDIT: I never said I have big traps, nor did I say I can rack pull 8 plates per side for reps. I don’t need to be able to do it to know it will create big traps, like I don’t need to shrug similar or more weight to know it will create big traps or repping 4 plates per side on bench will create large pecs.
I’m not trying to pick on you but you must not have any clue how silly you sound after adding in that EDIT. Do you understand how heavy a 765 rack pull is? First of all the overwhelmingly large portion of bodybuilders will never reach that sort of strength. Second of all, that amount of strength on that particular lift is definitely not needed to build the biggest traps possible. Your advice is so close to sounding like “do weighted chin ups to build big biceps” it’s not even funny.
OP try shrugging from various angles with various grip positions from both the front and back with a barbell and smith machine. Recently I have been doing close grip (pinkies on the inside of the knurling on a standard bar) from the front while slightly leaning forward and shoulder width grip from behind on the smith machine. If I ever do neutral grip work I use the HS machine.
…which is why all of the advice floating around from people who were never big to begin with is nothing but confusing and wasteful to any newb reading it.
For those who still don’t get it, if you haven’t built shit, quit giving advice on how to build big muscles. Handing out quotes that you barely understand yourself is retarded and not needed here.[/quote]
I dont understand what’s so bad about quoting someone like Dante, plus what’s so hard to understand about the quote that was posted? The reason it makes sense to do deadlifts to get bigger traps is because you can overload the muscle. Saying not to do deadift and rack pull variants is like saying dont do close grip bench for tris because it works your delts and chest to a degree and totally forget about doing squats for quad development because those pesky hamstrings and glutes take some of the load. Instead of bitching at ppl and wanting to be the top dog why not actually give some of you own advice.
That being said, i find there are more then one way to skin a cat, when it comes to traps what has worked for me has been deadlifts, rack pulls, shrugs and when i did them hang cleans (but i took the cleans out long ago due to chance of injury)
Deadlifts and rack pulls work the muscle when its statically keeping the back tight.
Shrugs and cleans work the muscle dynamically.
A lot of ppl say they saw the best development when they were doing deadlifts or rack pulls with a shrug at the top, this seems like a great option because you are isometrically working the muscle at first then you’re preforming an isotonic contraction on the muscle when you shrug.